There are various shapes of butts, including flat, round, big, and small. Many of you are already aware that your glutes may become full and rounded with the appropriate workouts. And sure, it entails more than just quick treadmill walking.
If you’re looking for a way to get a bigger butt in one week, all without bulking up your quads, you will have to pay special attention. It’s not as quick and easy to achieve this without bulking up your quads considering most of the exercises that build your butt also build your quads simultaneously. Not to worry, though! We can help.
Although accomplishing this won’t be a piece of cake, it’s by no means impossible to do so. You have to make sure that your diet is healthy and that you target the right muscles, though.
We made sure to provide you with a list of the best tips you should follow to get a bigger butt in the fastest and most efficient way. You’ll find all the details in our guide below.
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5 Effective Tips on How To Get a Bigger Butt in One Week
Most of the tips you should follow focus on your diet and your workout objectives. In order to get the butt you always dreamed of, you will have to pay close attention and make sure you stay consistent. Here’s what you should consider when building a bigger butt in one week without bulking up your quads:
1. Target the Right Muscles
The gluteus maximus, gluteus medius, and gluteus minimus are the three muscles that make up your butt. A lovely round butt results from having powerful glute muscles. However, your butt won’t be on the Kardashian level if your glutes are weak.
You should concentrate on working out all three of these muscles if you want to grow a larger butt in a week. But, which exercises are the greatest for strengthening your glutes? Squats or lunges? Traditional “butt” workouts like squats and lunges target your glutes.
However, they also exercise the nearby muscles, such as your hamstrings and quadriceps. This frequently entails building your entire lower body, which can result in bulky legs. If you have an ectomorph body type that doesn’t gain muscle quickly, this can be okay for you.
But, no matter if you’re an endomorph or mesomorph, you should look for activities that especially work your glutes. Make sure you know your body and that you target the right muscles when working out.
2. Eat Protein
Protein is essential for muscle growth, development, and recovery after exercise. In order to increase the size of your booty, you should eat more lean protein.
Don’t run to the store right away and buy all the protein bars you can find. Instead, seek out natural, unprocessed lean proteins. Take a look at the list below for some ideas on where to get healthy protein from:
- Soy nuts
- Tuna
- Poultry and chicken
- Salmon
- Cheese cottage
- Fatty beef
- Salmon
- Egg
By avoiding sources of processed protein, you’re supplying your body with the nutrients it needs to develop muscle. But, that’s not all. You should also make sure to cut out junk and processed food. It’s loaded with sugar and salt, and it is not at all healthy or beneficial to you.
Get rid of processed food, abstain from alcohol, and consume a lot of protein-rich meals instead. Whenever possible, eat healthily. Long-term progress is certain if you continue to avoid such items.
Consider that your body will look better on the outside more quickly if you make sure that you look great on the inside as well. And once you’re feeling better, you’ll be able to keep working hard to accomplish your objectives and achieve the physique you’ve long desired.
3. Choose the Right Exercises
Your exercise program needs to be adjusted if your objective is to develop glutes without growing thighs. That requires doing more thrusting and less squatting. Your butt should catch fire from your lower body exercises!
But each of us has a unique structure, including our skeletal systems and the way our muscles grow. Therefore, what actually works for some people may not work for you. To acquire that round, toned butt without bulking your legs, try these glute-specific workouts:
Barbell glute bridges—The barbell hip thrust works the quadriceps more than this exercise does. Make sure you continue to get stronger by increasing the weight or the number of reps you do with each workout.
You won’t be able to gain additional muscle mass until you get stronger. Your butt won’t become much larger, rounder, or tighter without increased muscular mass
American deadlift—The Romanian deadlift doesn’t work your glutes as much as this exercise does. And keep in mind that you must work out hard to gain more muscle
Swings using a kettlebell and pull-throughs—When performing these exercises, be careful to contract your glutes to firm up that butt
Through these booty-focused routines, you may increase your strength, which will increase the size of your butt. But avoid going too heavy too quickly since your quadriceps will take control once again.
4. Set Realistic Goals
A lot of us tend to push ourselves too far too fast occasionally, but sometimes taking things a bit more slowly is the best course of action. We are constantly exposed to pictures of the ideal body, which leads to unrealistic body goals and aspirations that are just unattainable.
If you’re having trouble reaching your objectives, it might be time to reconsider if they’re appropriate for your situation and body type.
You need to make sure you set realistic goals instead of trying to achieve your dream goal in a couple of days. Your body does not need the unnecessary stress, and you will only get frustrated and disappointed if you continue to do this.
That’s why you should consider taking regular rest days and taking care of your body and needs. Failing to take proper rest days may also lead to injuries, which will undoubtedly hinder your efforts to get a larger butt. For your body to have a chance to heal from intense exercise, you should strive to take at least two breaks every week.
5. Have a Healthy Diet
You must maintain a nutritious diet that is rich in veggies, lean protein, and healthy fats if you want to gain muscle and burn fat. Your body will use lean protein to rebuild and repair the muscle fibers that are injured during exercise, enabling your muscles to become bigger and stronger.
Although there aren’t any specific foods that will make your buttocks bigger, a balanced diet might do wonders.
Having a healthy diet isn’t only important when it comes to getting a bigger butt. It’s a crucial element to having an overall healthy lifestyle and enough energy to deal with your day-to-day tasks.
If you fail to have a balanced diet, you won’t feel good, you can experience fatigue, nausea, and a variety of other discomforts that will stand in the way of your daily life, as well as working out. That is why you need to pay attention to what you eat, maybe even more so than the exercises you go for.
Exercises To Avoid When Building Your Butt Without Bulking up the Quads
Your thigh muscles will get a little bit bigger after doing any lower-body activity. More so for certain people. Even the hip thrust, a booty favorite, will partially engage your quadriceps. The biggest muscle in the body and the laziest one is the glutes.
This means that they will delegate the effort to another muscle whenever they can. The following exercises should be limited or avoided if your objective is to develop your glutes without bulking your quads:
- Step-ups
- Leg lifts
- Squats
- Bulgarian squats
- Standard and trap bar deadlift
- Leg-extension machine
- Lunges
You better learn how to butt squeeze if you don’t know already! Due to the fact that this simple movement is essential for achieving maximum glute contraction, it will dictate the results in your muscular growth.
Conclusion
Working out is generally not easy, but it is especially difficult when you have a specific goal you’re trying to achieve. Not only do you have to give up on certain foods you love and sacrifice your free time, but you also have to put in a lot of effort and follow quite difficult rules to obtain the said objective.
However, once you start seeing the results, we’re certain you’ll be more than happy and won’t regret a second of the time and effort you put in previously. Remember that hard work always pays off, so make sure you’re determined and consistent, and follow our tips to get a bigger butt in the fastest and most efficient way possible!
Lazar Sretenović, an IFBB and REPs Level 3 certified trainer, specializes in personalized fitness programs encompassing weight lifting, EMS, and endurance training. With a focus on tailored nutrition and holistic well-being, Lazar Sretenović guides clients through transformative health journeys, emphasizing safety and individual goals.