How To Make Your Butt Bigger

I have always been too skinny, and my body never seemed to develop the way other women have, I just don’t have the curves. For a while that was fine and I tried to live with it. But, more and more I started to notice, curves are sexy and big butts are in!

Having shapely curves can enhance your feminine features and make you more attractive. The girls that have a little more meat on their bones have always been the center of attention. So I finally had enough and I decided to gain a little more weight and finally achieve that round bottom.

With some time, trial and error, I have discovered the key to getting a great butt. I don’t mean just gaining a little fat on the hips and thighs. I have been able to almost mold my butt into the shape I have always wanted.

I have learned how to finally get that big round booty!, and I ready to share my secrets to the world. Getting a bigger butt isn’t easy but when you finally know what to do and how to do it, you will love the results.

Building a Bigger Butt

This site is dedicated to anyone looking to shape their hips thighs and butt. Creating a thick, fuller and curvier you!

Growing a bigger booty comes down to three things:

If you’re like I was, tired of being too skinny and having no shape. You don’t want to hear excuses about having a fast metabolism or that your flat rump is genetic. You want to look sexy and feel sexy; you can have a nice round and bigger butt.

The Right Diet

Bigger Butt Diet

Knowing what to eat, when to eat and how much to eat plays a big role in getting the right curves. You will need to know what foods will make your butt bigger.

It is an essential part building a plump bum. Following a great meal plan can not only help your butt get bigger, but it will improve your overall health. You will be able to get a healthy weight, have more energy and look and feel younger.

The biggest mistake can be overeating or not eating the right things. If you overeat, you may get more fat on the buttocks, but you will also gain some around the waist. Belly fat will hide your booty; you need a tight waist to make that butt stand out.

Not eating enough is just as bad if not worse. You won’t make any booty gains without eating enough calories. Also, a proper diet can help regulate hormones. Maintaining the right hormone balance is like demanding your body to create the curves where they need to be.

Butt Building Exercises

Butt Building Exercise

Tired of wasting time on exercises that don’t work? Look here for real Butt Building Workout Routines.

This is the part you might not like, at first. After you get into it, and the result become noticeable, it will drive you to keep going.

If you have tried those other butt building workout plans but didn’t get any results, don’t give up. 90% of these workouts are completely wrong or just don’t provide a complete package. I will guide you through a butt building regime that will guarantee results!

When I first started my journey, I took the usual advice, “just do a lot of squats”. I did them, every day, squats, deadlifts and all the other exercise that supposedly would help me develop my glutes.

After months, I began to doubt myself. Am I doing it wrong, is my form correct, is this too much or too little? All the sites and forums online and none of them seemed to answer these crucial questions.

Even the big fitness sites don’t tell you what you need to know. Most are geared towards losing weight and shrinking your butt size. So don’t be fooled, you can do hundreds of lunges and millions of squats and still never get that Bubblebutt. To building that shapely body goes by an entirely different set of rules.

You can finally get that big, nice and round juicy bum!

How do I know these booty exercises will work, how do I know they can help give you those bigger hips, thighs, and bottom? Because my plan has not only worked for me, it’s worked for hundreds and will work hundreds of thousands real soon. That’s why I know they will work for you!

Supplements That Work

Maca Root For a Bigger Booty and Hips

Diet, exercise with supplementation will speed up growth. No one wants to waste time or wait longer than they have to for results. There are a few great supplements that will promote a real natural big booty.

By taking pills that make your butt bigger, you can speed up the process and see results sooner!

But, don’t just go out and spend your money on fancy labels. I know what butt enhancement pills work, and what doesn’t. We will build a community of users and reader that can help us identify the real from the fake. Reviews and feedback from people like you, so don’t make any purchases without checking us out.

Check out my Suggested Supplements for Growing and Developing a Bigger Butt.

Booty Perfect Natural Butt Enhancement Cream

  • Dramatically increase the size of your butt without weight gain.
  • Most powerful butt enlargement formula on the market.
  • 100% Money Back Guarantee!
  • Combine with Booty Perfect Pills for Amazing Results.

An arsenal of protein powders, weight gainers and pill, are available to get you a plump booty.

So, what are you waiting for?

Do Genetics Determine Your Hips

Are Wide Hips Genetic?

First, let me apologize for being so up front!

“You’ll never get bigger hips, it’s genetic”…what a joke. I’m here to tell you that although genetic may play a role with your “bone structure”, who cares. I doubt you’re interested in growing bigger hip bones. Let me put this into perspective for you.

​How many times have you heard this from people that are overweight:

​“I’m not fat, I just have big bones”

OK, grab their belly, is it hard, you know, like a bone? Or does it jiggle like fat? Exactly, know you’re starting to get it. But let’s take this a step further.

Find a friend with wide hips, grab their hip… is it “bone” hard? That’s right, it’s not, it’s not a bone, it’s muscle and fat.

Poof, myth busted!

Why Your Hips are Narrow or Wide

OK, great I hope we are on the same page or you’re starting to see the light. The whole “Hips are genetic”, thing doesn’t seem to make that much sense any more does it. Good, next time you hear someone say that, you know what to do.

You think your hips are too big? It’s not your bone structure, it’s your diet. Count your calories, consume foods based on your goals. Join the gym, be dedicated to results!

Think your hips are narrow, stop blaming your momma. You want wider hips?, want to know how to get a bigger butt? Increase you caloric intake. Eat foods that will boost estrogen and grow bigger hips.

Get off the treadmill and weight train, time your carbohydrates to promote fat uptake. Please don’t bring up your Asian grandmother, she has nothing to do with this.

You Have Already Tried All That And Your Hips Still Wont Grow?

I’m probably getting a few of you girls upset, but I have to be honest. Since I can’t see you through the computer, I’m not going to take your word for it…sorry.

Let me make this clear, unless you are taking supplements, physical change doesn’t happen overnight.

I would never let one of my clients give up or become discouraged without at least putting in a minimum of ago month’s effort. If you think three months is too long. Think about where you were physically three months ago.

Probably exactly where you are now, trying to find an overnight hip growing secret.

In Conclusion

Bone structure may be genetic, but you don’t want bigger bones, you want bigger hips. Let’s kill this myth and stop making excuses.

Why Everyone Should Own a SlideBoard

So, you're thinking about getting a Slideboard, but aren’t sure if they are worth the money or effective?

I have owned my sliding board for over 2 years and still use it regularly. If like most people you struggle to find the time to make it to the gym 4x a week, finding the right piece of home workout equipment may be a challenge.

Obsidian Slide Board - For Training and Weight loss

  • Low Impact Slide Board that rolls up for easy storage and takes up less space.
  • Our Slide Board is Easy & Fun To Use it comes with 3 full workout DVDs.
  • Tone your Upper and Lower Body, get Lean Legs, Flat Abs, and a Firm Butt.
  • This is Low Impact and High Intensity workout that is easy on the knees and other joints.
  • We stand behind our product 100% we will replace any components or the entire board if damaged or faulty.

Trust me, I have spent a lot of money trying to find something that works, is effective and can stick too.

Sliding is my go-to no matter what. If I can’t make it to the gym or just want to burn of that piece of cake I “really” had to have.

I just reach under my bed unroll it, put on the booties, turn on the TV and go for it. Within 10 minutes I have worked up a huge sweat!

What is a Sliding Exercise Board

If you have never seen a slide board before, you might think it’s some kind of gimmick that doesn’t really do anything.

You would be very wrong, Sliding boards have been proven to be very effective and used for sports training and recovery training for years.

They have just recently came into the consumer market. In the world of exercise science they are know as “Lateral Movement Trainers” or LMT for short.

Simply a sliding board is just slap of slick material used for sliding which will usually have blocks or stoppers on both ends and pair of booties, or foot wear to help you glide.

You use your body weight to move across the board pushing across against the stoppers.

Sliding is an intense cardio experience that requires the use of your entire lower body with emphasis on your core. Some sliding exercise board sets also come with hand pads allowing you to get more upper body involvement.

How much do they cost?

Slide boards don’t actually vary much in price. Most sliding boards set will cost $150 – $250. While the more expensive sets can go up to $400+.

On the cheap end I have seen boards for under $100, but they don’t usually include booties or any other gear. Cheaper boards will also wear down quickly.

Are Sliding Boards Worth it?

I have been into fitness for ever and have used almost every piece of home equipment ever made.

I try not to think about it too much because I must have spent thousands of dollars. Out of the huge pile of equipment I have there is only a few that I actually still use.

The slider is probably my favorite, I use it all the time and really enjoy it. Its effective, fun and a real test of endurance.

What are Slide Boards used for?

Sliding boards are popular in sports injury and recovery. As well as part of a hockey training regimens, ice skating, rollerblading and other similar sports.

Lately, Sliding has also crept into the cross-fit world. Known for its intense cardiovascular properties and working up a huge sweat fast, we may start to see them more and more at local gyms.

Can anyone use a sliding board?

The great thing about using this piece of equipment is that its very low impact. It was initially created as recovery training for athletes that have suffered joint injury.

Keeping them active while increase blood flow and aiding recovery. It’s important to always address your concerns with your doctor first. It’s important not to overlook the amount of cardiovascular stress involved with sliding workouts.

A simple sliding board routine is very intense and way more than a beginner would expect. It’s important to start out slow and work up in intensity and duration, …really!

Do sliding Boards stay slippery, do they wear down?

Cheap boards will wear quickly, but most slide training boards will last for years, maintaining their slippery surface without any sign of wear.

I have had mine for about 2 years now and it’s exactly the same as it was when I first purchased it. One week point on the board might be the stoppers.

I can see how someone whose very aggressive might damage the board by ramming repeatedly into the stoppers. The booties on the other hand will wear out depending on how much you use it.

I am on my second set of booties, I slide about 2 times a week.

What is the best length for a Slide Board?

I have heard a ton of different answers to this question. From people suggesting eight foot boards for all to keeping a board at five foot length.

Those are both the wrong answer. A board that’s too long will require too much effort and can result in injury. While a board that’s too short won’t allow for a good workout.

Best rule of thumb, the slide board should as long as you are tall and at most no more than foot longer than you. So, for example, I’m tiny at 5’1, my board is five foot long.

A six foot board at my height would work, but would be too exhaustive.

Don’t buy an eight foot board unless you have already had a five foot board for years and know what you’re getting into.

Can you adjust the length?

Most boards can be adjusted, but different size options are available. It really isn’t needed, a five foot sliding board fits most. Unless you are over six foot tall, in that case you maybe interested in a longer board.

5 Reasons You Should Buy a Sliding Board

  • Sliding is fun! : Lets face it, sliding across the floor is fun. Who hasn’t done it as a child, or even as an adult when you get the chance.

    Having a fun routine will make it easier to stay motivated and stick to it. Sticking to a good routine will get you results.
  • Burns more calories : At first, it might seem like a gimmick, there have been a bunch of studies on sliding boards and their effectiveness.

    The University of Nevada did a study confirming that Lateral Movement Training, “LMT”, burns 10 to 13 times more calories per minute that running.
  • Low impact : Very low impact, sliding will not hurt your joints no matter your fitness level. That doesn’t mean you can just jump into it.

    Always try to warm up, even if it’s just by starting off slow.
  • Wide Variety of Workouts : There are literally hundreds of exercises you can do on a slide board and they are all very intense. It doesn’t matter what condition you are in.

    If you have never used a sliding board before, you won’t be able to pull of a workout routine that’s longer than ten minutes.
  • Easy to Store : A basic sliding board setup includes the board and a pair of booties.That’s usually it.

    The booties go into a small bag and most slide boards are really mats that you can roll up and stow away. I usually roll my board up with the booties inside and slide it under the bed.


Does Anal Sex Make Your Butt Bigger

Does anal make your butt grow bigger

If you have a flat butt, and your boyfriend tells you that your butt will get bigger from having anal sex, don’t listen to him. Anal sex and the size of your butt have nothing to do with each other, and has been a myth for some time.

In fact, we have conducted our own research to prove that it isn’t true. The conclusion?

Anal sex does NOT make your butt bigger.

After doing some scientific and medical research, there are some health concerns regarding anal sex, specifically engaging in unprotected anal sex, which include pain and discomfort, fecal incontinence, HPV infections and even anal cancers.

Additionally, women are more at risk for these health issues than men. Furthermore, according to a study by the National Survey of Family Growth (NSFG), approximately one-third of men and women in the United States had experienced or reported having engaged in anal intercourse.

Anal sex is most common among adults in their 30s. So if you are wondering how to naturally make your butt bigger, then 1) don’t listen to your boyfriend, and 2) continue reading because we will tell you what really works…

How Can I Naturally Make My Butt Bigger?

Getting a bigger, rounder, sexier butt naturally is possible, but it can take some hard work and patience. Many women want immediate results, so they seek other alternatives, such as cosmetic surgery.

Cosmetic surgery is one thing you can do today to get a bigger butt as soon as tomorrow, but anal sex isn’t one of them (not matter how much you do it…).

To get a bigger, sexier butt naturally, you must exercise, eat right, and try a butt-enhancing cream or pill, all of which you can do without even leaving your home.

Read on to learn more about what foods you should eat, what exercises you should do, and how Booty Perfect can all help you get a bigger butt naturally.

Kick Your Butt (Literally) with These Butt-Building Workouts

If you want to get a bigger butt naturally, then one of the first things that you should put on your to-do list is exercise.

The health benefits to exercising are endless, and we all know we should do it. However, if you are tired or embarrassed about how you look in a bikini, then it’s probably time for a permanent change.

If you already exercise on a regular basis – good for you! However, if you aren’t satisfied with the results, or you want to learn more about what you can do to build up your butt, then here are some of the best butt-building workouts that you need to start doing now.

The top five butt-building workouts we recommend include:

  • Squats
  • Lunges
  • Donkey Kicks
  • Jumping Jacks
  • Hip-lift Progressions

Regardless of your fitness level or goals, you don’t need a gym or expensive equipment to do any of these exercises; they are easy to learn, easy to do, and can be done right in your own home.

Super Foods for a Super Butt

Once you’ve mapped out an exercise plan or have readjusted your current routine to include some butt-building workouts, now it’s time to take care of what you put in your body.

Be honest – does your diet have room for improvement? Eating the right foods coupled with doing the right exercises will whip your butt into shape in no time.

So which foods are the right foods to eat for your butt?

There are several different types of foods that are proven to help build muscle and tissue, such as foods that are high in protein, fiber, and healthy fats, all of which can help you get a bigger butt.

For example, some of the best foods for getting a bigger butt include:

  • Mixed Nuts
  • Whole Wheat (grains, bread, pastas)
  • Sweet Potatoes
  • Tuna
  • Eggs
  • Quinoa
  • Avocado
  • Fresh Veggies

It may seem like these foods are on every bodybuilder’s list or in every article on dieting, however, these foods are proven to help boost muscle production and build lean muscle, giving you maximum growth in your booty.

The best things you can do is to be honest with yourself, and be sure to incorporate these “super booty” foods in every meal, including your snacks for several weeks and up to six months.

If you get tired of eating the same old meals and snacks, then get creative and switch up your diet by trying new recipes or making smoothies.

You’d be surprised at how creative you can get my mixing a few of these foods together for one delicious meal you can make to take on the go!

Perfect Your Booty with Booty Perfect

In addition to maintaining a healthy diet and exercising on a regular basis, using a butt-boosting product can help, too.

For example, the Booty Perfect system has proven to help many women boost their booties easily and naturally, and without any harmful or dangerous side effects.

Booty Perfect butt enhancement pills contain a number of all natural and organic vitamin and minerals that are key for building muscle, boosting cell growth and production, and even aiding the body in storing healthy fat in desired areas of the body.

Some of the main active ingredients include the following:

  • Saw Palmetto (Berry)
  • Fenugreek (Seed)
  • Mexican Wild Yam (Root)
  • Fennel (Seed)
  • Blessed Thistle (Whole Herb)
  • L-Tyrosine
  • Kelp (Whole Plant)
  • Dong Quai (Root)
  • Damiana (Leaf)
  • Motherwort (Whole Plant)

Booty Perfect butt enhancement pills have helped numerous women get a bigger butt naturally, and without gaining too much weight or expanding their waistlines.

If you find it difficult to take pills or if you aren’t comfortable with taking pills, then there is also the Booty Perfect butt enhancement cream available.

Booty Perfect cream is a natural lotion and moisturizer with all natural ingredients that are great for tightening, firming, and making skin softer and smoother. It also has a delectable and pleasant odor.

Some of the main active ingredients in Booty Perfect include the following:

  • Raspberry Ketone
  • Fisetin
  • Jojoba Seed
  • Vitamin E
  • Tripeptide-10 Citrulline
  • Lecithin
  • Green Tea Extract

Because Booty Perfect butt enhancement pills and cream are made from 100% natural and organic ingredients there haven’t been any harmful or dangerous side effects reported.

Booty Perfect products are also produced in FDA-licensed manufacturing facilities and compliant with the safest manufacturing practices.

How Do You Determine What is Right for You?

The Booty Perfect system is a safe, natural, and proven system to help women get a bigger butt naturally. But how do you know if it’s right for you?

Booty Perfect is designed to help women who have difficulty with:

  • Burning fat and shrinking waistlines
  • Reducing the appearance of cellulite, stretch marks, etc.
  • Gaining weight in the right areas (mainly for women who are under weight)
  • Getting a healthier, fuller appearance

If you are tired of feeling embarrassed or self-conscious about your flat butt and want a fuller, curvier, sexier figure, then maybe it’s time to give Booty Perfect a try.

You can try Booty Perfect risk-free today. All in all, your boyfriend can tell you all day that anal sex will help make your butt bigger, but this simply isn’t true.

The only way to make your butt bigger naturally is to build muscle and tone muscle in the gluteal area through persistent and consistent dieting and exercising, which is less painful than anal sex.

Square Butt : Do You Have a Square Bum and What to do About it

Do You Have a Square Booty?

Some say it is “hip to be square”, but not when it comes to your booty. Most women want a round shape when it comes to their bums.

Having a bigger, rounder, and shapely booty is in, and women are looking for safe, natural, and effective ways to boost their booties without dangerous medications or plastic surgery, such as implants.

A Square or H shaped butt is typically due to the position of the hip bones, excess fat around the waist, “love handles” or even genetics. Having a square or H butt shape often gives the body a square shape with little curves.

Clothing choice can also make having a square butt more apparent.

How to Fix a Square Butt

All in all, there are three common ways to naturally give your body more shape, which include:

  • Shrinking your waist line
  • Building a firmer and toned butt
  • Increasing fat and muscle around the hips and butt

Is Fat Hiding In Your Hips?

Let’s do this, stand in front of a mirror with both hands at your side. Now with both hands locate the top of your hip bones and place your index finger on it.

Now spread your hand upward and grab only the fat. How much is there and would reducing fat from your waist give you more shape?, let’s be honest.

If this is the case, easy, time to diet and exercise. You can speed up the fat burning by taking supplements, but be careful. Weight loss supplements happen to be dangerous, even if they are available over the counter.

Supplement companies are under pressure to produce product that give the fastest results. This is turn leads to supplement that have experimental and potentially hazardous ingredients.

Check out my recommended supplements for safe alternatives, or just stick to a good diet.

Is it Genetics?

First of all, if you’ve already tried dieting and exercise, and you haven’t seen any results, then having a square butt might just be genetics.

In order to tell if your butt shape is genetic, take a look at your parents or your female relatives. Even if your butt shape is your mother’s fault, there are some things you can do to find a flat or square butt fix.

Yes, getting that perfect, round, bubble butt is possible, and it can take some work…

Building muscle to develop glutes and eating the right foods are great places to start.Read on to learn more about what you can do to fix your square butt.

5 Best Booty Exercises That Simply Work

Let’s take a look at the top five best exercises that are scientifically proven to build muscle in the butt.

Deep Squats

Regardless of whether you’re an avid fitness expert or gym-goer or not, you’ve likely heard of squats. But these aren’t just any squats; deep squats are actually the best types of squats because they work all the muscles in the lower half of the body, such as the hamstrings, hips, thighs and butt.

Because doing these types of squats involve a combination of muscles, they are proven to burn more calories than other variations and other types of butt-building workouts.

If you are brand new to squats, be sure to start out small or even with the simplest form of squats to build up your strength and stamina.

If you are out of shape, then you might find these to be rigorous in the beginning. It’s also normal to feel muscle soreness and aches in the hamstrings, near the knees, and even in the glutes.

But try to remember that feeling sore just means that you are working your body harder and working to get the body and butt you’ve always dreamed of!


Lunges are probably the second best exercise to do to get a round and shapely butt. Lunges are a compound exercise that targets your hips, thighs, and butt, giving you more of a desirable shape.

Lunges are a great way to work your glute muscles to the max. You can also add weight and perform different variations once you build up strength and stamina.

Hip-Lift Progressions

This particular exercise is great for not only building and toning muscles in the butt, but it can also help relieve tension in your lower back.

We recommend trying this exercise on a yoga mat as these movements can put some pressure on your tailbone, which can be uncomfortable or even cause injury if you aren’t careful.

However, once you get used to doing hip-lift progressions, they will get easier over time, and you will begin to burn fat on your hips while also build muscle in your butt.

The results? A rounder, curvier, and shapely body.

Jumping Jacks

Jumping jacks might be an exercise you learned when you are a child, but they are also great to do as an adult, too.

Jumping jacks are a great way to warm up the body before any workout, to increase your heart rate, and to also tone muscle in the hips and butt.

If you aren’t convinced that jumping jacks will help you lose weight or build a better butt, studies actually show that jumping jacks actually burn up to 15 calories per minute!

Be sure to include jumping jacks in your regular cardio workouts and even in your butt-building workout routine for fast results.

Donkey Kicks

This exercise is featured in many Brazilian butt lift workouts, and was even named one of the best butt-building workouts by the American Council on Exercise in 2006. Start this exercise by getting on your hands and knees.

If you want extra padding for your knees or if you’ve previously had a knee injury, then we recommend trying this on a carpet or yoga mat.

Before beginning this exercise, make sure your core is tight and flat. Then, while keeping your knee bent, push your leg back and then up towards the ceiling, like you are trying to kick your butt.

Kick as high as you can in a controlled manner and then lower your leg back down to the starting position. Repeat this exercise for at least 60 seconds and don’t forget to alternate legs.

The Booty Perfect Fix for Your Square Butt

If you have been eating right and doing these exercises for months, and you are still struggling to see the results you want, then it might be time to “kick your butt” – but not literally, with Booty Perfect butt enhancement pills and butt cream.

Booty Perfect butt pills are a safe and 100% natural dietary supplement that are proven to help speed up the process of building up the muscle in your butt.

Booty Perfect butt pills are easy to take with your meals each day to give you an extra dose of vitamins and minerals.

If you are dieting regularly but aren’t seeing results, then it’s possible you might be missing something. Booty Perfect butt pills just might be the answer.Booty Perfect butt cream isn’t a miracle cream.

Using Booty Perfect alone will not make your butt grow or fix your square butt. However, it can help speed up the process of fixing your flat or square butt.

Use Booty Perfect along with dieting and exercise, be patient, and then enjoy your beautiful, round, and curvy body.

Chub Rub: Dealing with Thigh Chafing

How To Stop Inner Thighs From Rubbing Together

There was a comment left here from a reader that reminded me of a problem that a lot of us girls face, Chub Rub. The term chub rub is new to me, but the problem isn’t.

This is when your thighs rub together and cause chafing, that can get painful sometimes. It’s especially a problem running or walking during the summer.

So here’s the good news, I will tell you how to stop your thighs from rubbing together, how to treat thigh chafing and what exercises get rid of inner thigh fat.

How to Prevent Thigh Chafing

Ok, first the quick fix, stopping chaffing all together. You need to stop any further rubbing in order to fix the problem and the fix is diet and exercise, but we will get to that later.

The cause of chafing thighs is usually a little bit of fat on the inner thighs that, when the skin is exposed, bare or even in jeans, rub together.

The easiest and quickest way to stop this from happening is to get Bandelettes or Undersummers.


Bandelettes are sexy little band that you pull over your legs and use to cover and squeeze thighs. These lace band look nice and work great.

With silicone on the inside, once you get them where you want them, they stick right in place.They are great for skirts, dresses or overnight.

Although the material is thin, if you were tight jeans or yoga pants, they are a little noticeable, but not really a big deal.


Great option for some girls. If your chub rub is due to a little bit of fat and you would rather wear jeans than a dress, Undersummers work great.

They are less visible in tight clothing and do a great job. Unlike Bandelettes, you will totally forget that you even have Undersummers on.

That are made out of a slippery micro-fiber that never catches. Making them super comfortable no matter what you have on.

Which is Best to Stop Chafing?

So, before you make a decision, let’s figure out which works best for you. Undersummers are great and they would be my preferred option.

I actually own a few pairs and love them. That being said, it all depends on how much coverage you need.Bandelettes work great for girls that only have a moderate bit of rubbing.

If the part of your thighs that rub together is about the size of a palm or less go with Bandelettes, anything more then that Undersummers would be a better option.

Anti-Chafing Skin Lubricants

Some girls love this stuff, I don’t happen to be one of them. Don’t get me wrong, they work great and last all day.

If specialized underwear isn’t an option I would use one of these. BodyGlide looks like a stick of deodorant that you rub onto your thighs making them slippery.

Another option that works on the same principal is a product called Silky Underwear. It’s a powder that is not as effective as BodyGlide but a little more convenient. You can find them both on Amazon.

If you have never used anything like this to stop chafing, they can take some getting used to. BodyGlide make your skin feel like a slippery plastic that I could never get used to.

But, if chafing is a big deal for you and you don’t mind how it feels, BodyGlide works very good for serious inner thigh chafing.

Chafing Treatments

Chub rub sucks, it’s painful, burns and at the least uncomfortable. Your skin gets irritated, red, blotchy and if you don’t do anything about it, it can result in a rash.

So, how do you heal chub rub? Before we get into any treatments or creams, here’s 5 rules to relieving the inner thigh rub burns.

  • Shower: A nice cool shower can provide instant relief for a short period of time. Try to stay away from the hard stuff. Use a mild to gentle soap that won’t irritate your skin any further.

    Once your done with the shower, PAT DRY! Sounds obvious right, but a nice cool shower can make you forget the reason you even got in there.
  • Disinfect: Keep the area germ free to prevent further issues. You can use any anti bacterial cream, powder or lotion of your choice.

    I would recommend something that dries and doesn’t leave a greasy residue. The oily stuff can collect dirt and block pores, resulting in more complications later on.
  • Stop the Burn: OK, you showered and disinfected but your thighs are still burning. It’s time to soothe the pain. luckily there are a million ways to cool it down.

    From home remedies to over the counter products. I don’t like messing around with household products and finding out what doesn’t work the hard way.

    Get a tube of Monistat Chafing Relief and call it quits. The stuff works instantly and costs about $5. Why mess around.
  • Stay Dry: If it’s summer, turn on your AC. The last thing you want is some salty sweat getting in there. Wear light, breathable PJ’s. If you can’t lay around try using Gold Bound to keep moisture levels low.
  • Spread Em: Keep your thighs apart and let them breath. Lets face it, your thighs getting together is what caused the problem in the first place.

    If your home, layout and relax. If you can’t, try to wear clothing that prevents any more thigh rubbing. Its crucial to let your skin heal. If you don’t, it can result in callused inner thigh skin.

Getting Rid of Inner Thigh Fat

Let’s cut to the chase, you know why you got yourself into this mess and there’s only one real way out, diet and exercise. No you can’t totally eliminate any chances of chafed thighs, but you can drastically reduce the occurrence.

By toning thigh muscles you can increase the amount of fat they use. I’m not going to get to deep into this, but if you’re looking for a great workout plan that will get rid of or burn inner thigh fat, check out my article on getting a thigh gap.

What I will get a little more into his diet. It’s important to always watch what you eat no matter your body shape or physical condition.

We get accustomed to the, “I’m hungry, grab a burger” lifestyle. It’s not your fault, it’s just the way the world works. We are to busy to think about what we eat and chances are you don’t even read labels.

If you did, 50% of the ingredients don’t make sense anyway.If you’re not into reading labels or counting calories and macro-nutrients isn’t your thing, make it your thing.

That’s the only real way to change. OK, you’re not convinced or you still think it’s way too much effort. Here’s a very simple, easy to follow rule to eating healthy.

If it was never alive, don’t eat it

Simple, if it’s produced in a factory, imported from a foreign country or mixed by people in lab coats, in any way, don’t eat it! Just following this simple idea can drastically improve your health and get your body in shape.

Just to be clear, this simple change in diet can result in visible results in a month or so.Let’s break down the modern hamburger. This will help you get a mental grasp on what I’m talking about.

At first sight a Hamburg seems to fit into the, “If it was never alive, don’t eat it”, rule right. Beef and lettuce in a bun simple right, no, wrong.

  • First, if you have read any of my other articles, you know how “anti – carbs”, I am. So let’s start with those so called buns. White flour isn’t what you think it is.

    We usually think of a wheat, dried then ground down into a powder. That would be ok, if that was it. But unless you’re the one that grounded down the wheat, expect a little more.

    Flour is usually bleached, mixed with preservatives, drying agents as well as “enriched” with the synthetic version of the natural minerals that were removed.
  • Ready made, store bought buns get even worse. By adding artificial sweeteners like High Fructose, proteins that make the bun chewy and fluffy.

    Not to mention the cheaper brands that add preservatives for shelf life.
  • Second the Beef Patty. The dangers of processed meats is all over the main stream media. The truth is a lot of the so called “beef patties”, are anything but beef.

    The actual term for the substance that’s used for fast food burger patties is “Pink Slime”. So don’t think of ground beef as beef, unless you have ground it yourself.
  • The toppings, are just as bad. Mass produced, packed full of preservatives and stored in plastic containers for the long term.

    By now, I hope you get the idea. So, what can you eat? The answer is easy. Steak, fish, chicken, all vegetables, fruits or anything else that don’t need a ingredient label!

Lose Inner Thigh Fat

You can read any of my articles on proper diet and learn for details on how to lose fat. The point is not so much, losing fat really. I want you to develop a great shape, hips, thighs, butt and fuller breasts.

Also do this while reducing belly, back, arm and any other body fat. It all depends on what you eat, not how much.

A diet high in fiber, plant based fats and moderate protein with minimal to no carbs can make you look and feel great. Get creative with your greens and veggies.

A woman’s body is designed to have shape, its our environment and the modern lifestyle that’s to blame.

Am I Under Weight?

Guide for Young Women that are Worried about Their (Skinny) Appearance

I remember as a very young girl, how my grandmother would make a big deal over my weight. “You might snap in half like a twig, if you don’t eat more”, she would say.

I would love visiting my grandma, it was an all day “Eat ‘O’ Thon” Cakes, pies, potatoes and steaks, she would throw everything in front of me and I would eat it all up, but I didn’t get fat.

This continued for years, until she finally gave up and said, “I guess you have a fast metabolism”, or “Some girls just cant get fat”. It never really bothered me, I never even gave it a second thought.

I knew I was very thin, but when you’re that young, you don’t care about those things, you just want to eat sweets and play.

It wasn’t until I got into my mid teens and boys started to matter. I started to feel uncomfortable and could never find clothing that I could fill in. If I wore anything tight, I looked like a rail.

Baggy clothing and sweats was all I could wear without being self conscious, but that never looked attractive and I didn’t want to be a TomBoy.

It’s My Fast Metabolism

I’m so skinny because of my metabolism, at least that was my excuse. It was like no matter what or how much I ate, I could never put on weight. I’m skinny and have a fast metabolism, so what can I do?

Around the age of 18 I decided to get  more involved in nutrition and health and studied everything on the subject.

I tried everything from tips to slowing down my metabolism, to eating more fattening foods, even sleeping all day to conserve calories. I almost decided to completely give up, that when I realised, everyone has it all wrong!

The truth is, Eating Fat can make you skinny, Exercises can make you fat and calories are just a small part of the equation!

What’s going on here, was everyone wrong? Did my grandmother have it all wrong, no, not completely. For most girls, eating more makes them fat, but for some of us, it can be a little different and the speed of your metabolism does not make a difference. Here is four words to remember:

Those four words are the key to not only gaining weight, but also getting a fatter butt, thick thighs and flattening your belly at the same time!

How a Skinny Girl Put Weight On

At that time, I was still experimenting, but it was starting to pay off. At first, my body weight dropped, but I noticed something I never noticed before, I had a small butt.

I went from the silhouette of a straw to some curves. It wasn’t much at first, but it was enough for me to keep going. I hit the gym 3 to 4 times a week and started to regulate my diet.

It wasn’t that much longer that guys started to take notice. When I walked past my old guy friends, they would almost stair at my hips the entire time and I ever caught them looking at my butt. Some would even just come out and ask, “ How did you get your butt so big and round”. Yes, the changes were that profound.

My Butt Transformation

Skinny Girl Genes

Your genes don’t really matter, I’m part Ukrainian, part Asian, talk about skinny girl genes. Ukrainian girls are tall and skinny, Asian girls don’t gain weight almost at all. But here I am, destroying the mold. Don’t let your genes become your excuse, we can all have a great figure, any figure.

It’s amazing, how our bodies can adapt to nutrition and environment. It’s almost as if your can sculpt your body into any shape you desire. There is no such thing as a “Skinny Gene”, it’s just an excuse and so is the “Fat Gene”.

Tips for Girls Trying to Gain Weight

My first tip is to read this blog, it’s full of great advice, exercises and supplements for girls like us. Its advice I give my clients, friends and family. It works and I have an army of girls that I have trained to prove it. But if I had to sum it all into a short list, this would be it.

Calories Don’t matter as much as you have been lead to believe. Although, you can’t gain weight without increasing calories, Macronutrients are the key to shaping your body. It doesn’t matter if you want to get fatter or thinner, you can manipulate your macros to make it happen.

  • Exercise can help you lose or gain weight. I don’t just mean muscle weight, you can get fat from working out as well. I know it sounds crazy, but your butt will never get a jiggle unless you train it to. Exercise can direct your body to store energy reserves, a.k.a fat, water, glycogen, where you want it.
  • Insulin should be respected. Insulin is essential to any growth, respect it. Don’t go on sugar binges and expect anything good out of it. Insulin is the trigger to fat gain, loss and muscle growth. It plays a key role in all hormonal responses, including leptin.
  • Avoid junk food at all costs. I don’t just mean sweats like cake or soda. I also mean fast foods, low quality processed foods (Microwave-ables) as well as anything that comes out of a plastic/cardboard/metal container. These foods not sold with nutrition in mind and can through your hormones out of whack. Estrogen is what give us girls our curves. Junk / low quality foods are full of hormones and plastics that block or trigger natural Estrogen production.
  • There are supplements that work!, CB1 is one of the best and safest weight gainers out there. You can add it to your supplement stack to assist in weight gain. The best part is that CB-1 won’t make your body explode unnaturally, but it will speed your natural weight gain and get your booty a little fatter.

So, are You too Skinny?

The truth is, it doesn’t matter. Your weight doesn’t make a difference, as long as you’re healthy. What does matter is, are you satisfied with your appearance. Are you comfortable being you or do you want to transform you body. You can do it, it’s up to you.

You don’t have to settle with your current weight or body shape. You can change it anyway and any time you want.

Do Squats Make Your Butt Bigger

Squats are one of the most popular and effective exercises you can do. It trigger almost every muscle in the legs, butt, abs and lower back.

Increasing overall muscle strength, growth and toning. The squat is considered to be a total body compound exercise. It is also a measure of strength in the power lifting world.

Squats, when done correctly and with the right diet can be use to make your butt bigger, smaller, rounder or toned. What makes the difference is how you do them and what diet you have associated in with your workout regime.

After this you can choose the next article depending on your goal:

The Proper Squat

First off, when doing squats you’re going to need to know how to do them correctly. One of the most common issues is not triggering the glutes.

When you’re finished with your set, you should feel your glutes burn as well as your thighs and quads. If you don’t, you’re not going low enough or not focusing your attention.

Always start with no added weight. Body weight can be used throughout your sets or you can progressively add weight

  • Keep the back naturally arched
  • Squeeze glutes on the way up
  • Go low enough to feel your glutes trigger on way up
  • Breath
  • Stop whenever you feel joint or back pain

Squats shouldn’t hurt, make your joints click or grind. They should make your muscles burn, make you tired and possible out of breath. It’s ok to stop if something doesn’t feel right.

Drop the weight or only use your body as weight when you are first starting out or if you feel any discomfort. Pay attention to form first, not how much more you can lift or how many reps you can do.

The right form will keep you free of injury and better target muscles.

Stretch – Always stretch out before, during and after your workout. Muscles tend to compress after you work them out.

A little bit of stretching before your routine will get them ready. Stretching between sets is awesome, your muscles will be more pliable and really respond to it. After a routine put more effort into your stretching routine.

Focusing on having the glutes in a relaxed state when stretched. So basically every stretch, hold until muscles are relaxed then move on to next or repeat.

Drink Water – Plenty of water throughout the day can help you obtain any of your booty building goals. If you’re eating carbs, the muscle glycogen will help you retain more water.

If you’re low to no carbs, more water will help you flush out ketone’s and excess water retention making you look ripped.

How to Do Squats For a Bigger Butt

The first thing we will go over is how squats can and will help your butt grow. Because squats can also make your butt smaller, you will need to know what the difference is.

For a Fatter Butt, Less Sets and Reps

Girl in Squat PositionSquats burn calories! They are the single most effective movement for burning calories and reducing fat. The are also the most strenuous movements for the entire body.

A good set of squats will leave you out of breath, exhausted and glycogen depleted. Once your muscles have depleted glycogen they will start the search for other available energy sources, this can mean the breakdown of muscle and fat.

If your goal is a bigger bum, you will want to avoid this. One way to stop this is by doing less reps and fewer sets. Sparing muscle and butt fat, while putting a load on your glutes will demand growth.

Start with a warm up set of 5 to 15 body weight squats, followed by 5 sets of 5 reps with added weight. If you’re just getting started do your best and add weight as you gather strength.

You should progressively and slowly add weight over a 3 month period. Always start with lightweight, you don’t want to plateau after a couple of weeks in the gym.

The amount of times you hit the gym during the week is up to you, but don’t spend more than 3 days a week on the same muscle group.

If you enjoy going to the gym, do this squat routine once every other day and take the weekend off. Otherwise, you can do light cardio, upper body or yoga.

Intra Workouts

Intra  workout drinks or protein will provide more energy without wasting your body’s stored energy, a.k.a, muscle and fat. The key to growth glucose and insulin.

Your body breaks down carbohydrates into sugars, one of these sugars is glucose. Glucose is then stored in muscles as glycogen. Its use there as a ready source of energy for muscle cells.

Your body loves glycogen because it’s so easy to use. If there is no glycogen available, your muscles have to work harder to find energy. The closest thing available is the muscles being used and the fat around them.

So how can we prevent this?, by restoring glycogen. There are different ways you can go about this, specific energy drinks, bars or glucose gels.

Once you feel a drop in blood sugar these products can provide the boost you need to keep going and finish your routine. BUT, this doesn’t meal eat a meal during your routine, keep it to a bare minimum.

You only want to drive through your routine.

Post Workout Meal

Oat help butt grow bigger

Post workout shake – Most of us associate protein shakes with meat heads, but us girls need protein as well.

No, you don’t need a protein powder designed for women, although it can’t hurt. Any good quality whey protein will do the trick, just cut the serving size in half or close to it.

10 -15 grams protein in the form of a shake is all you need and only after a workout. Remember you need to eat food that make your butt bigger and can help boost estrogen.

Always eat after your workout routine. After you drink your shake get a meal started. If you work out in the morning eat breakfast, afternoon lunch, dinner, etc..

As long as you’re providing your body protein through foods, good fats and carbs, you will see gains.

The perfect post meal for a girl that is trying to gain weight or grow a butt would be:

  • Palm Sized lean cut of  Steak or Fatty Salmon
  • Pasta , Yam, Oats or any Carbohydrate rich Food
  • Small salad with olive oil and vinegar

Glycogen Depletion – This is the goal of any workout. It doesn’t matter if you’re trying to make your butt smaller of bigger. You exercise routine should leave your targeted muscle near depletion.

When you’re trying to grow your booty, you will need to restore your body’s glycogen banks. You can do this by eating carbs, Yams, Sweet Potatoes, Oats, etc.. Should be part of every meal.

How to get a Big Buttocks Naturally

We all have different body shapes and tend to gain weight on different sections of our body. Some girls may gain weight on their hips, thighs and butt easily. While for others it all goes on the belly and midsection.

This is why getting a bigger butt is not as simple for some as it is for others. If you’re naturally prone to store fat on your butt and thighs, great you’re almost there.

Other wise, just eating more will not help you accomplish your goals. A proper diet and exercise is going to be our only way to get a big butt naturally.

We can break this down to body type. That way you can get a better idea of what is needed to make your booty bigger, or just look bigger.

I say that because, you may already have a great bum, but need to trim down the waist. Dropping a few inches from the waist can make your booty look a lot bigger and fuller.

Butt Gainers

If you’re a natural booty gainer, no matter what you eat, it seems to go straight to your butt. Great, maybe you already have a bigger rear end than most girls.

You should have no trouble adding more weight and your gains should continue. But a word of caution, don’t over eat and keep an eye on your waist.

Just because you’re blessed with great curves doesn’t mean they can’t get covered in belly fat. Over eating is easy and can become addictive.

Curve Butt enhancement pills

As long as you don’t fall into the junk food trap you will be OK. Eat plenty of healthy fats, fish, nuts and natural oils.

Examples of great natural plant oils would be coconut oil, olive oil and avocado oil. Animal fats as not totally bad in moderation.

Your body still needs cholesterol to for hormone productions. So don’t skip the the steak and eggs.

Carbohydrates are the key to a growing butt. You will boost insulin and go into storage mode.

Telling your body to not only use the nutrients you have eaten along with the Carbs, but also to set a large portion of it aside. Insulin triggers storage of fats, water and starts the muscle rebuilding process.

Skip the drive through, there is no such thing as good fast food period. I know it’s easy and convenient, but a home cooked, organic meal is the only way to control how you fuel your body.

Fast food contains preservatives and fats that your body cannot break down, use or store properly.

Although a cheeseburger from McDonald’s may seem like a Macro-nutrient rich food (Fat, Protein, Carbs). High fructose triggers fat storage on internal organs and along with triglyceride’s used as fat, you wont get a fatter butt as fast as you should.

Coconut Butter for bigger hipsWhole grains or low glycemic index foods along with good fats can get great results.

Low glycemic index foods level insulin and can keep your body in storage mode for a longer time. In turn your booty can grow for a few hours instead of just a shot of growth after a meal.

Thigh Gainers

Awesome, your body loves to store fat on your hips and thighs. This is a good thing, you already gain natural curves without much effort. But, in some cases although your butt is bigger and fatter, but the fat on your thighs can hide your booty curves and make it look flat.

Most men will still find this attractive, but if you want a butt that sticks out more, you’re going to have to put some work in.

The diet plan I touch on in the section above works no matter on body type. So follow those guidelines and eat right.

For more info check out my post on butt growing foods. After you have an idea on how and what to eat, it’s time to figure out how to naturally enhance your butt.

I think a Ketosis style diet is the best way to burn excess fat will still promoting muscle growth where you need it. Ketosis is a diet that’s high in healthy fats and fibers but very low in carbohydrates.

Using a calorie tracker can help you keep tabs on your macro nutrients. You will try to keep your carb intake to below 50gms a day. That means not bread, sweets, starchy vegetable and no fruits.

Get your fiber from flax and green leafy vegetables and have a small portion of meat, eggs or fish with every meal. An ideal ketosis still lunch would be a big salad, half an avocado and a palm size piece of chicken, steak or fish.

The best part of a Ketosis diet is that there is no need to track calorie intake. You can eat as much as you like as long as you keep carbs at a bare minimum, below 50 grams a day.

Unlike most diets, you cannot cheat with ketosis. Once you have crossed over the 50grm carb mark, you blew the diet. This is because it can take up to a week or two just for your body to enter ketosis.

Once in ketosis your body will switch from carbs for energy to fat for energy. Cheating will cause you to flip back to carbs and the entire process will start over.

With ketosis you will see a dramatic drop in weight and visible results within the first or second week. After that your results will slow down and your weight loss will almost all be from burned fat.

Your thighs will start to shrink and because ketosis is know to be a muscle sparing diet, your butt should start to show more and poke out.

Always exercise, don’t worry about what exercises focus more on butt than thighs. It’s impossible to do butt exercises without doing thighs as well.

While there are exercises that can target thighs more than butt, a butt only exercises is not really possible. Don’t worry, your thighs wont grow bigger through exercise, unless you really want them to.

Waist Gainers

It may seem like all is lost, anything you eat goes to your belly, back an sides (love handles). Your butt never seems to grow or get fatter. Maybe your skinny, skinny fat or have a little extra body fat in the form of a spare tire.

You can still get that butt you want, its just going to take more effort than just ramming burgers down your through and doing a handful of squats once a week.

I’m not trying to be mean, just keeping it real. Unlike the other body types above that seem to get away with a little less work. Your body type will require more focus and determination.

That doesn’t mean you can’t see results as quickly as the others. Just means that your diet and work out plan will need to be dialled in.

First, you will need to evaluate your diet. You need not only need to eat foods that can help your booty grow, you will also need to eat at the right times. Lets get a little more detailed here.

Type 1. Skinny fat, skinny legs big belly

If your skinny, but have a bigger waist line, or have a big belly with skinny legs. You will need to chose between cutting carbs or calories. Pick what you think you can stick to for a longer time. You will need to drop fat and keep it off.

Low calorie diet means low fat and moderate carbs. 90% of your daily fat intake should be plant based. A small portion should be from animal fats, this can mean a couple of fried eggs in the morning.

As far as carbs, I would skip all carbs until the last mean and keep it within moderation. An example would be a handful of rice and a fruit with dinner.

For info on a low carb diet, check out the section above.

Type 2. Fat all around, but most on mid section

If you have fat on your legs, thighs and butt, but more on your waist. The best way to deal with this is to cut out carbs and stick to it. From sweets to fruits and everything in-between.

Fill your diet with high fiber foods and plant based oils. Ketosis is the best way to get results quickly. Check with your doctor first, Ketosis might not be the answer for you.

The point is, you will need to lose body fat first. Fat around the waist will hide your butt no matter what. Just the act of trimming a few inches off your waist will make your butt stick out more.

Exercises for type 1 and 2

No matter what type you are exercising works. I hate cardio and don’t believe Cardio is appropriate tool for fat burning. Cardio is designed for general health and cardiovascular conditioning.

That being said, it doesn’t mean you should skip cardio. Weight training can help you liberate fat cells and moderate cardio after will help burn off liberated fat cells.

I believe all women should focus their exercise routine around the lower body. Unless you’re trying to specifically target or tone specific regions of the upper body.

Lower body routines use larger muscle and require more energy and effort. This makes lower body routines way more effective no matter your goal. It’s OK to do a little upper body, or include a couple of upper body moves with your routine, but don’t dedicate a day to upper body.

The ideal routine would be 3 days a week of weight training and 2 days cardio. This would be 3 days that consists of 60% lower body, 30% mid body and 10% upper. The 2 cardio days can consist of 30min to one hour of treadmill, stair climber, etc.

Getting a bigger buttocks naturally is the best option. Surgical procedures can cause complications results that may not last more than a few months.

I can’t count how many clients I have had that opted for fat transfer surgery instead of putting in the work. All of them come back in a year looking exactly as they did before the surgery.

If you don’t know what it takes to stay in shape, it doesn’t matter what procedure you have done. Your body will always adjust to your diet and physical activities after time.