Kristina Mikolčić

How to get a bigger butt: best exercises for glutes in 2021

A beautifully shaped gluteus is the dream of every woman (and man :P), right?  Here, you will find all the answers to questions like what is the secret formula to increase your buttocks’ size, which exercises are best for making your glutes larger and how to achieve the maximum growth.

But before we reveal all the secrets of a big ass, I want to tell you this: if you are smart and love yourself, you will not exercise “your butt” so that everyone will turn and stare. You will exercise your glutes because nice and firm glutes mean that you’re HEALTHY.

Don’t get me wrong; I also want a nice, perky, and round butt, but exercising should be about more than looks, beauty and following fitness trends.

I really like to train the gluteus, moreover, it is my favorite routine. But apart from the aesthetics, my reasons and motivation are primarily  health-based.

I would love you to reflect on some of these reasons, think about them and apply them to your life. In the best case scenario, except for one motive: nice buttocks. You’ll now have a whole range of reasons not to give up when you feel like it.

DID YOU KNOW THAT A FIRM BUTT…?

  • Prevents pain and injuries of the back, hips and knees
  • Tight buttocks prevent female pelvic floor diseases: incontinence, uterine prolapse, pain during intercourse, and pelvic pain
  • Prevents spine diseases such as scoliosis, lordosis, and kyphosis
  • Participates in many daily activities: walking, running, deadlifts, and lifting heavy objects 
  • Participates in maintaining balance
  • Improves sports and recreational performance
  • And finally, gives a healthier and a more enchanting look of the whole body.

The anatomy of the glutes

Before we start with the specific steps on how to increase your buttocks, we will briefly mention the axial anatomy and physiology of the gluteal muscle group.

The gluteus is made of 3 muscles: one large and two smaller. The largest gluteal muscle (and the largest muscle in the body) is the gluteus maxmius, gluteus medius, and gluteus minimus. Each of them has its specific function and, in order to build your best butt ever, you will have to work on all 3 muscles, without exception and cheating.

Gluteal muscles are made of slow and fast muscle fibers, but a higher percentage of fibers (approximately 65%) are slow muscle fibers. This means that the gluteal muscles are more resilient, get tired slower and harder to activate. On the other hand, the fast fibers that also build the buttocks are activated during fast, explosive movements. Our goal here is not to go into detailed anatomy, I want you to understand on a basic level how your gluteus is built and why we perform certain gluteus exercises.

So, since our gluteus is made up of both types of fibers, the first principle or principle in gluteus training is: DIVERSITY !!!!

Make your butt bigger with these exercises

We have already established that a VARIETY OF EXERCISES is key to maximum growth and hypertrophy of gluteal muscles, but you will achieve the BEST results by doing a combination of the following routines, so let’s go into the process called “how to increase the buttocks”.

  • Proper diet
  1. Consume healthy fats: avocado, olive oil, olives, nuts…
  2. Ensure the body’s optimal daily protein intake: eggs, cheese, chicken, turkey, fish, ..
  3. Consume whole carbohydrates: potatoes, sweet potatoes, rice, integral pasta, oatmeal, peas, carrots, chickpeas, dark chocolate
  4. Get enough fluids, 2l per day
  • Supplementation
  1. Creatinine – not mandatory, but will give you more strength and endurance, a “pump” feeling in the muscles and increase muscle tone. Creatinine accumulates water in the muscles, which makes the muscle look “fuller”. More on that topic in another blog post.
  2. Protein shakers – also, it is not obligatory, but it is a great way to provide the body with the necessary proteins in a short time after training or if you are in a hurry and do not have time to cook a meal. The protein in the bag can be a last-minute option, especially if you’re working on mass, that is, you want to gain weight like I did. : P
  • A variety of exercises
  1. Isolation exercises are one-joint exercises, recommended for learning the “mind-muscle” connection. For even better muscle activation, we can use mini-band straps.
  2. Exercises with weights – with lighter weights at the beginning, then we gradually increase the weight.
  3. Exercises with your own body weight – eg HIT workouts (high intensity training)
  4. Combine other sports: rollerblading, yoga, cycling… Whenever you can, walk or climb the stairs, Don’t be lazy, sister! : P
  • Focus on the „mind-muscle“ connection

Has this ever happened to you? You’re exercising and a random thought pops into your mind, for example, what will you cook for lunch today? To achieve a mind-muscle connection, when performing the exercise, stop thinking about lunch and stop doing the exercise quickly and automatically! The key is to focus on the muscle you’re exercising. The only thing you have to focus on is your butt and how to activate it to fel that “burn” during and after the training.

  • Rest

This refers to a break between sets. If our goal is to grow muscle tissue, then the breaks will be as short as possible, between 30 seconds to 1 minute. 

  • Recovery

You need to rest and sleep to achieve maximum growth of the muscle fibers. When we focus on a specific muscle group, for example the gluteus, it is necessary to rest the muscle for up to 48 hours before training the same muscle group.

Now that you finally know all the secrets of a perfectly shaped butt and how to make your butt bigger, get to work. If you start applying all the elements of this article, results are guaranteed. The combination of a good diet, a diverse workout routine, supplements, rest and effort is the key to your best butt ever.

So, lift that ass off the chair, apply what you’ve learned and let’s go for the results together.

In the next blog I will write about exercises to grow your butt that you can do at home. They will be accompanied by visual material.

Your Kristina

JOIN OUR SENSUAL CLUB.
Unlimited sensual dances, fitness for women, and sensuality coaches