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.
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.
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.
Whole 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.
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.
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.