Article Summary. Co-authored by Danny Gordon Last ated: July 30, References Approved. Part 1 of Drop it low with a weighted squat. Standing with your feet shoulder-width apart and your feet in line with another, stick your butt out backward. Moving slowly, squat downwards while keeping the weight square to your chest. Hold briefly, and using your butt muscles, clench, and push back upwards.
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When squatting, keep your weight on your heels, rather than tilted forward on the balls of your foot. Always keep good form when squatting. If you feel good about squats, try amping up your reps or the amounts of exercises. Another option is to hold at the sitting-stance of the squat. Pausing at the most difficult part will aid in strengthening, and turn, enlarging, your butt muscles. Use things in your home to keep you in tip-top shape. For example, a milk jug filled with water and tightly closed can act as a decent-sized weight.
To amp it up, try filling your jug with loose change. Donkey kick your gluteus muscles. Start on all fours with hands shoulder-width apart and knees directly below your hips. Keeping one knee on the ground, lift the other leg off the floor, while flexing your abdominal muscles.
Lift your leg until your foot is facing the ceiling and your knee is parallel to the rest of your body. Hold and slowly, with control, return your knee to the original position. Try 3 reps of 20 for each leg. Donkey kicks must be done for each leg. While some people like to do an entire set for one leg and then follow with the other leg, other people like to move leg to leg within the same repetition.
Find what works for you. If you find being on all fours to be difficult, try kneeling on a pillow or an exercise mat. The added cushion will take pressure off of your knees.
Complete a butt bridge. Lying down on your back with your hands at your sides, bring your feet flat on the ground just past your bottom. Palms can be either facing upwards or flat on the floor, depending on what is comfortable for you. Keeping your hands shoulder width apart and pressed against the ground, lift your hips off of the floor until your torso is either aligned or slightly above your legs.
Hold this position for a few seconds and then lift one foot off of the floor and straighten your leg out, holding the foot above your body. Repeat the move on the other side, aiming for 3 reps of 10 per side. When preparing for your bridge, keep your abdominal muscles strong. This exercise is as much abdominal as gluteus. Complete a ballet-inspired plie squat. This move isn't just for ballerinas. Start by standing with your feet slightly wider than shoulder width apart and your toes pointing outward by approximately 45 degrees.
To differ from a conventional squat, push your weight into the balls of your toes, and keep your heels off the ground. Squeeze your glutes and thighs as you return up to the starting position. To make this exercise most effective, keep it slow and controlled. Ensure your muscles, especially the abdominals, are flexed and taut while moving in and out of the plie squat.
Part 2 of Focus on high protein consumption. Proteins are essential for muscle growth and development, so it is important to eat the right kind of protein.
Healthy sources of protein include eggs, skinless chicken breasts, salmon, tuna, cottage cheese, turkey, beans, legumes, lean beef, and soy nuts. When it comes to fish, try baking instead of frying. Choose the right type of carbohydrates and fats.
Many diets say to completely cut out carbs and fat but it is less about removing foods from your diet and more about replacing them with healthier choices.
Avoid excess calories and poor food choices by staying away from processed carbs such as chips and pasta.
Go to source. Stock up on vegetables. Vegetables are often a neglected part of a muscle-building diet. Without high absorption of compounds such as amino acids, your gluteus muscle gain will be limited. Choose the right supplements.
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Multi-vitamins can add an extra dose of energy to help you exercise while protein bars can aid in muscle growth. Collagen supplements make your skin firm and muscles look toned.
Part 3 of Wear butt-lifting underwear. There are a variety of undergarments available that are designed to yank your butt up and make it look fuller and perkier; like a push-up bra for your bottom! They are available both with and without padding, and can be worn underneath dresses, pants, and shorts. Some styles extend up to your waist, cinching your waist in to help accentuate your butt even more.
Wear a girdle.
A girdle can be worn underneath your clothes. It pushes the excess fat from your tummy down to your hips.
This dual effect of shrinking your stomach while pushing out your hips makes your butt look bigger. Find the right pair of pants. Even the roundest, fullest butt will be swallowed up in a pair of baggy jeans. When it comes to accentuating your butt, stick with styles that are fitted to your curves. Firm up with yoga pants, jeggings, and tights.
Not only are they extremely comfortable, but these types of pants are thin enough to show off your butt without squishing it down like some thicker jeans do. Choose high-waisted jeans because these types of jeans button at the smallest part of your waist, making your waist look small and your butt and hips look bigger by comparison.
Always go with fitted pants. Oversized clothing tends to hide your curves, while fitted pants will show off your body's natural shape and help lift your butt. Whether you choose high rise or low rise jeans, make sure that they are a tad snug but not too tight!
Did you know you can get premium answers for this article? Unlock premium answers by supporting wikiHow. Danny Gordon Certified Personal Trainer. Danny Gordon. Support wikiHow by unlocking this expert answer. Not Helpful 1 Helpful Not Helpful 9 Helpful Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube. Don't do these exercises too fast. You could get exhausted very easily and think they are too much work and start slacking off.
Remember to be patient with yourself. Helpful 15 Not Helpful 1.
Wear thongs underneath your jeans and shorts rather than full underwear to make your butt look more prominent. Full underwear can flatten your butt and make it look smaller. Helpful 11 Not Helpful 0. Try on several different styles of pants and use a three-piece angled mirror if the store has one to see how your butt looks in each one before making a purchase.
Helpful 7 Not Helpful 0. Butt toning exercises should be done consistently. You may start to see some results within a week, but you should continue doing the exercises to reap the full rewards and have a more toned butt in the long run. Helpful 10 Not Helpful 1. If you aren't used to the exercises, start slow and steady and gradually build up the amount of exercises you do.
Helpful 11 Not Helpful 4.
is the copyright holder of this image under U. and international copyright laws. This image may not be used by other entities without the express written consent of wikiHow, Inc. Do squats to build muscle and tone your buttocks. Keep going until your thighs are almost parallel to the ground, then slowly rise back up to your starting position. Repeat this 15 to 20 times to complete 1 set. Do 2 to 3 sets of squats into each of your twice weekly strength training sessions. Add a jump at the end of your squats to increase the intensity.
Try plie squats or side squats for another variation on the basic squat. Do deadlifts to work your glutes, hamstrings, and back. Start by using an unweighted barbell.
Stand with your feet beneath the barbell shoulder-width apart so that the balls of your feet are directly under the bar. Bend forward at your hips and grasp the bar with your hands. Then slowly rise back up to a standing position with the barbell in your hands. Bend forward again to place the barbell back on the ground, and repeat. Include 2 to 3 sets in each of your twice weekly strength training sessions.
If you add weight to the barbell, be careful not to add too much weight until you get the form of this exercise correct.
For example, you might start by adding 5 lb 2. Do front lunges to work your glutes, hamstrings, and legs. To do a front lunge, step forward with your right foot and bend your right knee until your thigh and calf are at a degree angle. Don't allow your right knee to extend beyond your toes.
Push off of your front foot to return to a standing position. As you rise up, tighten your glutes, your thigh muscles and your calf muscles to bring yourself back to the starting position in a slow and controlled manner.
Do 2 to 3 sets of 8 so that you perform 8 lunges on the right side and 8 lunges on the left side. Include front lunges in your twice weekly strength-training sessions. Try reverse lunges to work your glutes, hamstrings, and legs.
To do a reverse lunge, place your left leg a step behind you. Lower your hips until your left calf is parallel to the floor and your right knee is bent at a degree angle. Push off of your right foot and raise yourself up. Keep your back aligned with your hips, and use your glutes, quads, hamstrings and calves to push yourself upward.
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Bring your left foot back to the starting position. Extend your right foot backward and repeat the reverse lunge on your right side. Do 2 to 3 sets of 8 reps so that you get 8 reps for each side of your body.
Include reverse lunges into each of your 2 weekly strength-training sessions. Add glute kickbacks to isolate your glutes. Then, lift your right foot up towards the ceiling. You should feel the squeeze in the right side of your butt.
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Hold the lift for 5 seconds before lowering your foot back to its starting position. Do this 12 to 15 times for 1 set. Then, repeat the same exercise on your left side.
Do 2 to 3 sets on each leg. You can also try weighted cable kickbacks to add more resistance as you gain strength. Try hip bridges to work your glutes, core, and hamstrings. Lie down on the floor on your back with your arms at your sides, your knees bent, and your feet flat on the ground. Then, lift your hips and buttocks off the ground until your body is in a straight line from your shoulders to your knees.
Hold the position for 5 seconds, then lower yourself back down to the ground. Repeat this 8 to 12 times to complete 1 set. Do 2 to 3 sets in each of your twice weekly strength-training sessions. Do 1 set on this side and then switch legs to work both side of your glutes equally. Another option is to hold a dumbbell across your hips while you do the lifts.
This will also add extra resistance. Do fire hydrants to work the sides of your glutes. Start by getting down on all fours, preferably on a yoga mat or other comfortable surface.
Keep your knee bent at a 90 degree angle and lift one leg outwards to the side so that the side of your leg is parallel to the floor.
Hold for 2 seconds, and then lower your leg back down to the starting position. Make the move more challenging by holding your leg up for longer and increasing the number of reps. Try skater lunges. Skater lunges work your glutes, plus a number of other muscles in your legs. Start by standing with your feet shoulder-width apart.
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With your left leg, step diagonally behind your right, and lower yourself into a lunge so that your knee almost touches the floor. Then, return to your starting position. Do 2 to 3 sets of 15 to 20 reps on each side. If you want to increase the intensity, hold a weight in each hand while you do the exercise. Method 2 of Cinch in your waistline or wear clothes that contour your hourglass figure.
Anything that draws in at your smallest points is a safe bet.
Avoid tops or dresses that cinch in just below your bra or that cinch around the hip as these will diminish the appearance of your butt. Opt for high-waisted pants, shorts, skirts, and jeans. High-waisted items will accentuate the smallest part of your waist and make it look even smaller, which will make your butt look bigger. Look for items that use horizontal color blocking. Instead, wear items that have a horizontal divide between the waist and skirt or halfway down the skirt.
This will help to accentuate your backside and make it appear larger. Small, high back pockets and ones with eye-catching designs are great for giving the illusion of a bigger rear. Stay away from jeans with big pockets or no pockets at all.
Pair short, fitted skirts with high heels. Heels will make you naturally tilt your pelvis forward, making your legs look longer and your butt look bigger. They also flex your calves, making your legs look more toned. Pairing heels with a short, fitted skirt will make your butt look even bigger.
No one will be looking at your butt no matter how great it is if you're constantly on the verge of falling over. Wear padded panties under your clothing to add volume and curves.
You can purchase special padded underwear online and in lingerie stores that are meant to make your butt look bigger. Wear them under your clothing like regular underwear. Choose the level of padding that appeals to you. Method 3 of Incorporate 3 daily servings of protein-rich food in your diet. Have a serving of a protein-rich food with each meal and you will get plenty. Some good choices include:  X Trustworthy Source EatRight.
Carbohydrates are essential for fueling your body during your workouts, so make sure that you eat 1 to 2 servings of carbohydrates with each meal. You can get carbohydrates from a variety of foods including whole grains, fruits, and vegetables. Some good choices include:  X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Whole grain breads and cereals Brown rice Whole wheat pasta Oatmeal Sweet potatoes Fruits, such as apples, bananas, oranges, and melons.
Eat healthy fats in moderation to provide fuel for your workouts. Opt for healthy, unsaturated fats instead of saturated and trans fats. Some good options include:  X Trustworthy Source EatRight.
Keep your back aligned with your hips, and use your glutes, quads, hamstrings and calves to push yourself upward. Bring your left foot back to the starting position. Extend your right foot backward and repeat the reverse lunge on your right side. Do 2 to 3 sets of 8 reps so that you get Estimated Reading Time: 9 mins Standing with your feet shoulder-width apart and your feet in line with another, stick your butt out backward. Hold a weight in each hand, letting your arms stay to your sides. Moving slowly, squat downwards while keeping the weight square to your chest. Move downwards until at a 90 degree angle
org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Olive oil Canola oil Nuts, seeds, and nut butters Avocados Fatty fish, such as salmon and mackerel. Adjust your caloric intake to lose weight or gain weight if needed.
Due to its thermogenic effect, protein forces your body to burn more calories at rest. After all, you want to gain muscle not fat, and a bigger bum is made up of lean muscle. Next, increase your fat intake. Cook with extra virgin olive oil, coconut oil, almond oil, avocado oil, butter, and ghee If you have a slim body, boost your calorie intake and do compound exercises. Focus on building mass and strength. Those who carry excess weight should slightly reduce their calorie intake and use a mix of heavy lifting and HIIT. In this case, it's necessary to burn fat to give your buttocks a nice shape Honestly this works for me. You just have to know how to put stuff on the right places FAM!!! Feel free to follow me on instagram @kenyanlionessYOUNIVIS: A N
Talk with your doctor to determine if you might benefit from losing or gaining weight. Method 4 of Get a massage to enhance the appearance of your butt. A gluteal massage may help to improve the appearance of your rear.
Go for a full body massage and ask for them to pay attention to your gluteal muscles. Keep in mind that some massage therapists may not massage this area directly, but they may be willing to massage the areas around your buttocks. It may make the skin glow and give the temporary illusion of tone, but your rear will not get magically bigger overnight. Try microcurrent treatments to make your butt look taut and toned.
Check with your local spa or a dermatologist to see if they offer microcurrent buttock treatments.
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This is a method of stimulating the muscle fibers in your buttocks to make them appear more toned and taut. Getting a treatment done is roughly the equivalent of doing squats. Meet with a board certified plastic surgeon to discuss surgical options.
Keep in mind that many celebrities have surgery to achieve a certain figure. Danny Gordon Certified Personal Trainer. Danny Gordon. You have to have a healthy diet to support your glute muscles. So try to have healthy sources of protein with each meal and limit the amount of fat in your diet.