Do 3 sets of 10 to 12 repetitions. Squats are one of the best exercises you can do to build up your backside, so make sure to include squats in your strength training routine. If squatting with your bodyweight alone doesn’t feel difficult, then add some weights. Hold a barbell with both hands and rest it across the back of your shoulders while you squat.
Do 3 sets of 5 to 10 on each leg. Start with shallow squats and try going deeper with each repetition.
Do 3 sets of 10 lunges on each leg. Add weight to increase the intensity of your lunges. Hold a small dumbbell in each hand to make this exercise harder and intensify the strength training benefits. Lunges can help prepare and strengthen your glutes for more intense strength training exercises, such as deadlifts and squats.
Do 3 sets of 10 lunges on each leg. Reduce knee strain by taking smaller steps and going slow. The most important thing is technique, alignment, and balance – not speed.
Do 3 sets of 10 repetitions twice per week, taking a short break between each round. Bridge exercises help you achieve a rounded butt, and may also help prevent injuries by strengthening and stretching the muscles in your butt and lower back. [4] X Research source To make this exercise harder, lift one foot off the ground and extend your leg so that it is above your hips. Then, lift using only one leg.
Repeat the exercise 3 times. Planks are a great total-body exercise that strengthen and tone your glutes, core, shoulders, and arms. [5] X Research source Try lifting up one leg at a time while you are in the plank position and holding it for 5 to 10 seconds. Incorporating leg lifts into your plank exercise will give your glutes an added workout. Avoid injury by doing this exercise on a yoga mat or carpeted surface. [6] X Research source Planks are a great way to work-up to weight training. Once you can hold a plank for one to two minutes, you are in good shape to start heavy weight exercises. [7] X Research source
Do 3-5 sets of 6-10 repetitions. Try going directly from one repetition to the next. If you have to take a break, do it for only a few seconds. You can take a longer break (1 to 2 minutes) in between sets. Do not bounce the barbell when setting it down on the floor. Stop as the plates make contact with the ground.
Contrasting colors, such as a brightly colored bottom with a darker top. Pieces that include beading, sequins, or other details on the butt. Items that are ruched or ruffled around the backside and hips.
Pieces that slim your thighs and stomach without compressing your rear lend themselves to creating the look of a more toned, rounded butt. Purchase shapewear designed to flatten your midsection while lifting and separating your butt cheeks, giving your butt a larger, perkier appearance. [10] X Research source Do not purchase shapewear in a smaller size. Not only will you have difficulty fitting into it, but too-tight shapewear can lead to health problems. [11] X Research source
If you have a large bust but slim waist (ice-cream cone or triangle shape), minimize the bust while drawing attention to the hips and butt. Choose A-line skirts and dresses that flare out at the hips. Define your waist with belted jackets, tops, or dresses. Avoid skinny jeans or pants that taper at the ankle, as well as skin-tight clothing. If you have a boyish or athletic body type, try wearing jeans, pants, or skirts that sit an inch or two below your waist. Accentuate curves with tailored jackets and wrap dresses. For slim individuals, select jeans that have some embellishment – such as embroidery or beaded design – on the back pockets. Avoid oversized or baggy tops and bottoms. If you are smaller on top but larger on the bottom (pear or teardrop shape), try to create a balanced look by wearing bottoms that sit at the waist. These include empire-waist dresses, A-line skirts, and wrap dresses. Avoid skinny jeans or pants that taper at the ankle, tucking your shirt in, or wearing jackets that extend below your waist.
When standing, balance your weight on the balls of your feet, keep your knees slightly bent, position your legs shoulder-width apart, and let your arms hang naturally along the sides of your body. Your shoulders should be pulled backward, your stomach tucked in, and your ears in line with your shoulders. When sitting, place your feet on the floor or a footrest with your ankles positioned in front of your knees, maintain a small gap between your thighs, and avoid crossing your legs. You should sit with your shoulders relaxed and your ears, shoulders, and hips lined up. Avoid sitting for long periods of time as this can cause your gluteal muscles to atrophy.
Eat breakfast every day, snack on fruits and vegetables between meals to keep your appetite in check and your metabolism up, eat slowly and chew your food well, and avoid white bread and foods that come in a bag or box.
Plastic surgery should only be considered once all other options have been exhausted, and should only be performed in a sterile environment by a licensed medical doctor. Complications of butt augmentation surgeries include infection, bleeding, nerve damage, scarring, implant rupture, blood clots, deep vein thrombosis, asymmetry, and other risks. [16] X Research source
