What do celebrities like Beyonce, Kim Kardashian, J-Lo and Nicky Minaj have in common? Here's a hint, it is not talent, except for Beyonce who can actually sing 🙂 It's their butts that drive the men crazy.
While most women with good looking booties can thank genetics, or surgery in the case of Nicky Minaj...it is still possible to accentuate your backside through diet, supplements, and exercise.
So, here are some practical steps for making your buttocks firmer and better looking.
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Common mistakes women make
A lot of women make some major mistakes when trying to increase the size of their derriere. Let's mention a few major stumbling blocks and how to avoid them.
Mistake #1: Doing the wrong type of exercises
A lot of people spend so much time on isolation exercises and gym machines, but this is a mistake. The answer to getting a bigger butt is to do compound, weighlifting exercises like deadlifts and squats.
These exercises will activate your glutes and start to add muscle to your butt.
Mistake #2: Excessive High-Rep Training
A lot of ladies are still stuck on the treadmill or on the super-circuit, doing high-rep, low weight exercises. But, they quickly hit a plateau.
If you want to start seeing the real results in their buttocks, if you want to build up your glutes efficiently, you may want to focus more on heavy weightlifting. Also, involve compound workouts on your training, as mentioned in mistake #1.
How To Get A Jiggly Butt Through Exercise and Diet
Here are some of the workouts you need to include in your training plan for a toned yet bigger booty:
#1 Weighted Squats
You have to stand with your feet and shoulder-width apart. Then, your feet should be in line. You need to stick out your butt as possible. Also, you have to grab heavy loads in every hand, allowing your arms to fall on each side. You have to move slowly and squat down as you keep the weighted square to your chest. Then, you have to go downwards until you reach a 90-degree angle. You have to hold the position for a while and use your glutes. Also, you have to clench and push your butt back upwards. You have to complete three sets of 15 reps.
As you squat down, you have to keep the weight on your heels. Do not tilt forward on the sole of your foot. Make sure that you maintain the proper position when squatting. It is crucial to keep your chest open and back straight. Remember that you do not slump over into a dangerous position. Keep your back straight and keep your legs stimulated. You have to work up your gluts hard.
When you want to advance in training, you may amp up the reps of your workout. Another thing to do is to hold a sitting position of a squat. You must pause for a few seconds on the most challenging part to strengthen and enlarge your gluts. If you do not have weights at home, you should not skip your butt workouts.
You can use some things to keep your butt in shape. For instance, you can use kettle bells for your weight loads. Also be sure to check out our post on what you should know before and after doing squats.
2. Donkey Kicks
You may begin the entire fours with your hands and shoulder width apart. You should also keep your knees under your hips. Keep one of your knees on the floor. Then, lift up the other leg off the floor as you relax your core muscles. You have to elevate one of your legs until your foot faces the ceiling. Your knees should be parallel to your body. Hold it slowly and return to the initial position. You need to have three sets of 20 reps for every leg.
3. Butt Bridges
As you lie down on your back, put your hands on each side. Then, you have to place your feet flat on the floor. Your palms should face upwards or flat on the ground. Place your hands in a shoulder-width apart and pressed against the ground. Then, you have to elevate your hips up until your torso become aligned with your legs. You have to hold the position for a few moments.
Next, you can lift your foot off the ground and straighten it out. You have to hold the foot up your body. Then, bring your foot down to the floor, keeping your hips lower and back to the first position. You can move the other foot. You can finish at least three sets of 10 reps each side.
To prepare for your donkey bridge, you have to keep your core muscles strong. The workout uses as many gluts muscles as possible. To keep your posture strong enough for this exercise, you have to make sure that your torso is equal and straight as you lift up. Do not allow your back to bend or slump.
4. Ballet-Inspired Plié Squat
The movements for this workout are not exclusively for ballerinas, everyone can do it. You may begin by standing with your two feet wider than your shoulder.
Then, point your toes outward at around a 45-degree angle. You have to hold your hands out just a bit in front of you to balance out your weight. They should be near the middle of your chest.
How does this differ from conventional squats? Well, you have to transfer your weight to the soles of your feet. Then, you should keep your heels flat on the floor. When you balance out your weight, you have to stick out your gluts and lower yourself all the way down, so that you end up in a seated position.
Squeeze your butt and thighs as you return to the initial position. To make the most of the workout, you need to ensure that your movements are controlled and slowed. Make sure that your muscles are taut as you move in and out of the pile squat.
5. Cardiovascular exercises that work your booty
There are a variety of cardio exercises that help with growing a jiggly ass.
For one, jumping rope exercises are great for toning and increasing the size of your behind.
The good part is that almost any exercise you do with a jump rope will help tone your buttocks.
We wrote a guide about the types of exercises you can do with a jump rope, and what jumping shoes you need.
Secondly, a really fun and little bit sexy exercise we recommend is taking up pole dancing. This works all the muscles in your body, keeping your midrift in check while making your legs and ass more muscular and curvy. We recently wrote a guide on pole dancing for beginners.
Diet Tips For A Jiggly Butt
Want to impress people at the beach with your round booty but don’t know where to start? Or are you struggling to fill out those jeans.
Well, your diet may be the problem. To get your butt soft and jiggly, you will have to eat correctly. Here are some things you can do to change your diet plan to help you achieve the bubble butt you've been dreaming of.
1. Focus More On High Protein Diet
Protein is vital for muscle growth and build-up. So, it is crucial that you eat all of the right forms of proteins. When you combine your protein diet with the excellent workouts, it will help define your buttocks. Sources of protein that you should consume are eggs, chicken breast, tuna, salmon, turkey, and cottage cheese. You may also include beans, lean beef, legumes, and nuts.
2. Select The Right Kind Of Fats And Carbohydrates
A lot of diets claim that you should cut out fats and carbs in your meal plan. But, what you should do is to replace them with the healthier options. You have to avoid getting more calories by poor food choices. So, you must stay away from processed carbs coming from pasta and chips.
Healthy carbohydrates that you should consume include sweet potatoes, quinoa, steel cut oats, and brown rice. For fat sources, you can add extra virgin olive oil, fish oils, nuts, and almond butter to lose weight and tone your gluts.
3. Add Vegetables To Your Diet
Did you know that most people ignore vegetables as a part of their muscle growth plan? But, they should change that. You should remember that you need to stock up some veggies to boost up your energy levels. That way, you will have more efficient and stronger workouts. Also, veggies are great sources of fiber to aid your digestion.
4. Consider Using Supplements And Pills
There are so many pills and supplements promising to give you the best results that you want. Some of them contain a lot of phytoestrogens, which acts as a natural estrogen. Pills like Aguaje claims to have phytoestrogen. Estrogen can help in building up curves for women. Also, Maca Root Powder functions as a booster to the jiggly butt hormones like estrogen. A lot of women are also getting results with Vitamin D and Fish Oil for a bigger booty.
Conclusion
A lot of women may have researched some of the methods to a firmer butt. Others have even tried mixing different methods, but they fail to observe changes. But, after revealing the best workouts, the diet plan you should follow, and the supplements to consume, you may slowly see the gains in your glutes. These kinds of foods and workouts are completely natural and will not have strange effects on your body.
You should take note that naturally building a jiggly butt may take some time. So, you should not get discouraged whenever you see little results for the first couple of days or weeks.
I think its also important to be aware that getting rid of hip dips goes hand in hand with getting a nice booty. These two methods will help improve what you look like from behind dramatically!
You need to remember that your body, especially your glutes, will need time to adapt to a new exercise routine. Make sure that you stick to the exercise plan, diet, and supplements we discussed in this article. That way, you’ll see significant changes to your booty soon!
