Clench your glutes as your rise up from your squats, then release when you get to your starting position. Do 3 sets of 20 repetitions.

Repeat for 3 sets of 8-12 repetitions on each side. Do all of your repetitions on 1 side before switching legs.

Keep your knees soft throughout the exercise. Do 3 sets of 8-12 reps.

Do 3 sets of 20 lunges. Alternate knees after every lunge or complete all of your reps for 1 leg, then switch to your other leg.

Use your arms to help you maintain balance. Do 3 sets of 10 repetitions.

To add resistance, use ankle weights. Do 3 sets of 8-12 reps.

Do 3 sets of 8-12 repetitions on each side.

The number of repetitions in each set will vary depending on the exercise you’re doing. For instance, you might do 20 lunges per set but only 10 bridges. Rest at least 1 day between butt workouts to give your muscles time to recover and rebuild. Resting is essential for getting a bigger butt because rebuilding is what increases the size of your muscles. You can do cardio exercise or work other muscle groups on your rest days. For instance, you might do your butt workout on Monday, Wednesday, and Friday.

If you are very active or sweat a lot, then you may need to increase your water intake.

To calculate how many grams of protein you need, multiply the number of calories you’re eating by 35%. Then, divide by 4, which is the number of calories in a gram of protein. As an example, if you were eating 2,000 calories per day, then you’d multiply 2,000 x 35% = 700. Then, divide 700/4 = 175. You’d need 175 grams of protein per day. For instance, you might eat Greek yogurt for breakfast, tuna with a salad at lunch, almonds for a snack, and grilled chicken as your dinner entree.

To find out how many carbs you need, multiply the number of calories you’re eating by 40%, then divide by 4, which is the amount of calories in 1 gram of carbs. If you were eating 2,000 calories, you’d multiply 2,000 x 40% = 800. Then, divide 800/4 = 200. You’d need 200 grams of carbs each day. For instance, you might mix oats into your yogurt, eat a salad for lunch, snack on apple slices, and eat quinoa with roasted veggies as a side dish at dinner.

To find out how much fat you need daily, multiply the number of calories you eat by 25%, then divide by 9 because each gram of fat contains 9 calories. If you eat 2,000 calories per day, you’d multiply 2,000 x 25% = 500. Then, you’d divide 500/9 = 55. 5. You’d need about 55 grams of fat per day. For example, you could sprinkle crushed walnuts over your yogurt at breakfast, use an olive oil dressing on your salad at lunch, eat almonds as a snack, and cook your dinner using olive oil or canola oil.

For example, avoid boxed snacks, candy, and baked goods, as well as soda and flavored coffee. It’s okay to eat your favorite foods in moderation, so don’t feel like you have to give up all of your favorite foods.

For instance, if your goal is to do 30 minutes of cardio each day, then you’d climb the stairs continuously for 30 minutes.

Don’t raise the platform so high that you have to hold on. It’s best to pump your arms as you walk or jog to increase the workout.

Wear a weighted vest to increase the intensity of your workout. Walk or jog for 20-30 minutes.

Running Cycling Swimming Gymnastics Skiing Volleyball Soccer Field Hockey Cheerleading

Examples of moderate cardio activity include a brisk walk, low impact aerobics, and swimming. For instance, you might take a brisk 15-minute walk during your lunch break and again after dinner.

You may be able to buy pants with butt enhancers already sewn in. Look for jeans or leggings that have a little extra padding. Try making your own padding by using foam filler or batting material used to fill pillows and quilts. You can find these at your local craft store or online.

Small pockets work well because they make your butt seem bigger by comparison, and wide-set pockets work by drawing the eye out. Similarly, pockets with decorations, such as studs, jewels, or flaps, make your butt look bigger because they add a bit of bulk on your bottom. Baggy pants can make your butt look flatter because they don’t define it.

This works best with a long top, blouse, or dress. If you’re slim, try a thin or medium-sized belt. If you’re curvier, play around with medium- to large-sized belts.

Higher heels will create a more dramatic effect than lower heels. If wearing heels is difficult for you, practice walking in them before you take them out in public.