Butt building diet and exercises with fast results


  1. Butt exercises


  • Lift and Tuck: Lift those lovely lumps by adding elasticity exercises like jump lunges. Jump lunges affect an assortment of lower body muscles; to concentrate on lifting the glutes, aim for an upright torso and a deep lunge. The deeper the lunge, meaning the closer the rear leg gets to the floor, the more gluteus maximum engages. Begin with an upright torso, square your hips to prevent injury and any compensation, drop your rear knee parallel to the ground and jump up to propel your body up as you switch your legs in midair. Land again in a deep lunge. Stabilize the body before repeating on the other side. Repeat this exercise, alternating sides, for 15 seconds and rest for 30 seconds. Complete three sets.


  • Shape and Blast: Shape the butt with lateral lunges. Take 15 steps to the left and another 15 to the right. Then perform 15 curtsy lunges with your right leg and another 15 with your left leg. Pull both exercises together to make your last set a booty-full one: Start with a right lateral lunge and transition into a right leg curtsy lunge. Perform 15 reps of this superset on each side. Finally blast off any unwanted baggage with kettlebell swings following the same protocol as the jump lunges: three sets of 15 work seconds followed by 30 seconds of rest. For best results, follow this plan three times a week for three weeks.



  • Clamshell: Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. (A) Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. (B) Pause, then return to the starting position. Don’t allow your left leg to move off the floor.


  1. Butt building diet


  • Quinoa: Quinoa contains a good amount of protein along with some essential amino acids. So for persons who want to get a bigger butt eating this will definitely increase your glutes’ mass along with doing butt workouts. It has some other health benefits as well; it’s help with preventing colon cancer, it helps indigestion, it’s gluten-free and it contains folate along with other vitamins. This makes it one of the best superfoods for growing your butt.


  • Nuts: This is a must eat food if your goal is to get a bigger butt. It’s packed with good fats and tons of protein to help grow your glutes muscle. It helps to reduce your cholesterol levels, reduces constipation and it’s rich in vitamins and minerals. Some of the best ones are almonds, pistachios, cashews and walnuts.


  • Eggs: Egg is one of the healthiest and most efficient forms of protein source on the planet. It’s a very good source of energy that will help to power your workouts and it will definitely help you grow your booty. Since it’s a good source of protein it will help in muscle building and repair. In this case, we’re talking about your glutes. It’s best to consume them in the morning as it will help to power you throughout the day and during your workouts.


  • Fish: This is a very good protein source especially for transitioning vegetarians. Some of the most popular ones are tuna, tilapia and salmon. Fish is one of the best foods to grow your bum because it contains omega-3 fatty acids which are known as healthy fats. These good fats are the ones that normally help to remove the bad ones from your arteries which might lead to heart disease. To increase the size of your buttocks you must increase your calorie intake. That’s why eating fish will be one of the best foods as it’s very calorie dense yet very nutritious. So eating fish will definitely fulfill the role of increasing your calorie intake while providing your body with the good fats.


  • Chicken: If you’re a non-vegetarian this will be one of the best sources of protein. It can be prepared in so many different forms which will make it very appetizing for those who want to increase their calorie intake. Chicken is packed with protein and is beneficial in growing your buttocks’ mass. Eating chicken instead of red meat is a better option because it has less cholesterol.


  • Oatmeal: This is one of the best foods for breakfast as it’s very filling and nutritious. It contains micro nutrients that will help to increase your muscle mass. In other words, it’s a fantastic food to grow your butt size. It also does a good job at reducing blood cholesterol levels, reduces the risk of heart attack and also helps to minimize the risk of type 2 diabetes.


  • Spinach: This vegetable is packed with nutrients and is known as one of the best iron rich foods. It’s one of the best vegetable foods to eat in muscle building. It contains vital nutrients which are helpful anti-inflammatory agents; it helps to reduce blood pressure and is packed with monosaturated fats. Additionally, it has vitamins that help to reduce cholesterol levels.