There is nothing quite like a big round sexy butt, it’s something both men and women are becoming more and more obsessed with, especially with celebrities like Kim Kardashian, Niki Minaj and Beyonce dominating the world one with their bootylicious booties. With the right information, getting that sexy, curvy butt may not be as hard as you think. Sure you’ll have to put in the work… unless of course you go and get implants, but for those of us who want them natural gains here are the best ways grow that perky bubble butt you have been dreaming of.
Exercise
So of course you are going to have to put in some serious time at the gym and train, train, train those glutes. I will warn you now, it’s going to be hard, but oh so worth it. The following exercises are the best ones for building that butt. Try to do 2 butt workouts per week, 2 upper body days, 1 stretch day and 2 rest days. To really maximise that butt exercises should be performed at heavy weights and lower reps, this will set your butt on fire and really help it to grow.
Example workout plan
Here is a 7 day example plan, I have added in upper body day too because if you’re going to be rocking that glorious ass then you defiantly need to sculpt the rest of your body too!
If you are unsure of any of these exercises it easy to look them up on YouTube!
Day 1
Butt Day
• Warm up
• Squats 4 sets 6 reps
• Deadlifts 4 sets 6 reps
• Hip thrusters 3 sets 10 reps
• Hip thrusters 1 set to fatigue
Day 2
Upper body day
• Warm up
• Bench press 4 sets 6 reps
• Shoulder press 4 sets 6 reps
• Seated row 3 sets 10 reps
• Tricep kickbacks 3 sets 10 reps
• Biceps curls 3 sets 10 reps
Day 3
• Rest
Day 4
Butt Day
• Hip thrust 4 sets 6 reps
• Deadlifts 4 sets 6 reps
• Ballerina lunges 3 sets 10 reps
• Box jumps to fatigue
Day 5
Upper body day
• Pull ups (or pull up preps) 3 sets 5 reps
• Barbell curls 3 sets 10 reps
• Bench press 4 sets 6 reps
• Skull crushers 3 sets 10 reps
• Plank to fatigue 2 sets
Day 6
• Rest
Day 7
Stretch day
• Stretch 20 mins
Diet
Diet is an extremely important part of any muscle building routine. Without the right fuel for your body it will be virtually impossible to grow that butt. Make sure you are eating 5- 6 meals daily and never skip breakfast. I have provided a sample meal plan and added in supplements to really give you gains (I will explain these supplements in a moment).
Example diet plan
Breakfast
• 2 eggs on rye
• 1 piece of fruit
• Thermogenic (optional)
Snack 1
• Vegie sticks
• Hoummous dip
Lunch
• Chicken/turkey/white fish
• Green veg
• Brown rice/sweet potato/brown pasta
Snack 2
• 1 serve fruit
• Trail mix
• Protein shake
Dinner
• Chicken/lean meat/fish
• Salad or vegies
Supplements
• Whey protein
Protein is the building blocks of muscle and you simply cannot grow without it! This is your number one supplement for butt growth. Protein shakes can be drunk at any time you wish but I would stick to one post workout and one as a snack.
• Thermogenic
This wonderful supplement will aid in burning off that fat and enhancing your metabolism, it will also give you more energy and focus. There are many types of fat burners on the market so don’t be fooled, do some research first. Consume every morning.
• Creatine
Creatine allows the body to produce more ATP which helps us to make more energy. It will enhance our endurance, growth and recovery. Creatine also hydrates the muscles and gives them a fuller look. Drink 5mg anytime of the day, the easiest time would be pre workout.
• BCAAS
Branch chain amino acids are the three amino acids most imp0ortant for protein synthesis, which is muscle growth and repair. Drink immediately before or during your workout.
So there you have it, the easiest way to grow that sexy butt, train heavy, eat right and supplement.
Now shake that healthy butt!!!
