Geschatte leestijd: 5 minuten
How to get big buttocks? Or perhaps better said: beautiful buttocks. Here you will find exercises and tips for developing those beautiful round buttocks.
What are beautiful buttocks and how do you get them?
Naturally, in this article you’ll be presented with practical tips on how to develop a bigger pair of buttocks. How should you train them? What should you eat? How can you enhance their appearance? Besides the key exercises to train the buttocks, I will also address nutrition and posture.
But first, I want to delve into the current obsession with buttocks, what beautiful buttocks actually are, and how achievable it is to get big buttocks.
It takes a lot to build a butt
‘Buttocks are the new breasts’
First, let’s talk about the current appreciation for a nice pair of buttocks.
What we find attractive in other people can largely be
attributed to the ideals portrayed in the media. For example, think about the ‘ideal body shape’ portrayed in glossy magazines, on social media platforms like Instagram, and in movies.
It’s also influenced by celebrities like Kim Kardashian and Jennifer Lopez, who have become famous, in part, for their voluptuous figures. Their big buttocks have become iconic, and many people now strive for a similar look.
Moreover, there’s been a shift in beauty standards over the years. Whereas in the past, the focus might have been on large breasts, today, the buttocks seem to be taking center stage. As one expert put it, “Buttocks are the new breasts.”
Beautiful buttocks or a big butt?
When we talk about ‘beautiful buttocks’, what do we actually mean? Is it just about size?
No, not necessarily. Beautiful buttocks are more about shape and proportion than sheer size. Aesthetically pleasing buttocks are typically round, firm, and well-proportioned with the rest of the body.
So, it’s not just about having a big butt; it’s about having a well-shaped one that complements your overall physique.
Waist-hip ratio
One of the key factors in determining the attractiveness of buttocks is the waist-hip ratio. Studies have shown that a waist-hip ratio of around 0.7 is considered attractive in women, as it is associated with good health and fertility.
For men, the ideal waist-hip ratio is slightly lower, around 0.9. This ratio is thought to signify strength and virility.
So, when we talk about beautiful buttocks, we’re often talking about buttocks that are part of an overall attractive body shape, characterized by a balanced waist-hip ratio.
‘The perfect picture’
Nowadays, achieving the ‘perfect picture’ of buttocks often involves more than just genetics. With the rise of cosmetic procedures like Brazilian butt lifts and implants, many people are turning to surgery to achieve the buttocks of their dreams.
However, surgery comes with risks and complications, and it’s not always the best option. In many cases, you can achieve great results through natural means, such as exercise and proper nutrition.
Posture and beautiful buttocks
Before we get into the exercises for developing beautiful buttocks, it’s important to address the role of posture.
Good posture is essential for showcasing your buttocks in the best possible light. Slouching can make your buttocks appear flatter and less shapely, while standing tall with your shoulders back can help accentuate their curves.
So, before you start working on your buttocks, make sure you’re standing up straight!
Hollow back and bigger buttocks
One posture-related issue that can affect the appearance of your buttocks is called ‘hollow back’ or ‘anterior pelvic tilt.’
This is when your pelvis tilts forward, causing your lower back to arch excessively. Not only can this lead to back pain and other health problems, but it can also make your buttocks appear smaller and less defined.
If you have a hollow back, it’s important to address this issue before focusing on buttock exercises. Strengthening your core and stretching tight muscles can help bring your pelvis back into alignment and improve the appearance of your buttocks.
A narrow waist and a big butt?
Another factor that can enhance the appearance of your buttocks is having a narrow waist.
A small waist creates a greater contrast with your hips and buttocks, making them appear larger and more shapely by comparison.
So, if you’re looking to enhance your buttocks, focusing on exercises that target your waist as well as your hips and thighs can help create that coveted hourglass figure.
Training buttocks
Now let’s talk about how to train your buttocks to achieve that round, firm look.
When it comes to building bigger buttocks, there are three main muscles you need to target:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
Each of these muscles plays a role in shaping and defining your buttocks, so it’s important to include exercises that target all three.
Big buttocks exercises
Here are some of the best exercises for building bigger buttocks:
The best exercises for the gluteus maximus
The gluteus maximus is the largest muscle in your buttocks
and the one primarily responsible for its shape and size. To target this muscle effectively, try the following exercises:
- Squats: Stand with your feet shoulder-width apart, bend your knees, and lower your body as if you’re sitting back into a chair. Keep your back straight and chest up, then push through your heels to return to the starting position.
- Lunges: Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Keep your front knee aligned with your ankle and your back knee just above the ground. Push through your front heel to return to the starting position.
- Deadlifts: Hold a barbell or two dumbbells in front of your thighs with your palms facing your body. Keeping your back straight and knees slightly bent, hinge at your hips and lower the weights towards the ground. Squeeze your glutes to return to the starting position.
The best exercises for the gluteus medius and gluteus minimus
The gluteus medius and gluteus minimus are smaller muscles located on the outer surface of your pelvis. To target these muscles effectively, try the following exercises:
- Side-lying leg lifts: Lie on your side with your legs stacked on top of each other. Lift your top leg towards the ceiling, keeping it straight, then lower it back down. Repeat on both sides.
- Clamshells: Lie on your side with your hips and knees bent and your feet together. Keeping your feet together, open your top knee as far as you can, then lower it back down. Repeat on both sides.
- Donkey kicks: Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg towards the ceiling until your thigh is parallel to the ground, then lower it back down. Repeat on both sides.
Incorporate these exercises into your workout routine, aiming for 2-3 sets of 10-15 repetitions for each exercise. As you get stronger, you can increase the intensity by adding weights or resistance bands.
Summary
Beautiful buttocks come in all shapes and sizes, but there are certain characteristics that are universally attractive, such as roundness, firmness, and proportionality. Achieving the buttocks of your dreams involves a combination of genetics, exercise, and posture.
Focus on exercises that target the gluteal muscles, including squats, lunges, deadlifts, side-lying leg lifts, clamshells, and donkey kicks. Pair these exercises with good posture and a healthy lifestyle for the best results.
Remember, the key to beautiful buttocks is not just about size; it’s about shape, proportion, and overall body confidence.
If you have any concerns about starting a new exercise program, especially if you have a pre-existing health condition, it’s always a good idea to consult with a healthcare professional first.
