Getting a bubble butt is a common goal among women today.
Popularized by Kim Kardashian and Nicki Minaj, these rounded butts with thin waists can be a sign of good health or can be a way to attract the attention of the opposite sex. Sure, there are surgeries available to get a bubble butt but can skip these costly surgeries and get a bubble butt the natural way through exercising and training plans.
With a bit of hard work, you can get a bubble butt too.
There are a few simple exercises that can build up a bigger butt. In these exercises, you will want to focus on working the glutes, quads, and hamstrings. These techniques can be done at home without having to go to the gym as long as you know how to do them properly.
One of the most simple exercise to get a bubble butt is to do squats. Squats are a key component to most exercises and it is easy to build off of them for more complex workouts, even at home. Lunges are also a great workout to isolate glutes and work on getting a bubble butt.
For the most basic squat, stand with your feet slightly outside of your hips. Then, like you’re going to sit in a chair, squat down pushing your hips slightly back and keep your knees at 90 degrees. Don’t let your knees go past your toes. Narrow squats like these will give your glutes and quads a nice workout and build those muscles.
Squats are an exercise that can be easily elaborated upon. For different focuses and muscle builds, spreading your feet further one or two heel-toe movements apart will put more emphasis on different parts of the glutes and quads and build those muscles differently.
It is also possible to do drop squats to emphasize hamstring muscles. To do this, squat low to the ground with your feet together and arms in front of you. Keep your knees at a right angle. Then jump up into a standing position.
For a more complicated squat movement, stand with your feet flat on the ground and slightly wider than your shoulders and toes at a 45-degree angle. Keep your hands on the hips and bend in a wide-leg squat, squeeze your butt, and raise your heels from the floor. Then gradually lower your heels and straighten your knees.
For more of a challenge, add some jump squats to your routine. Put your feet together and squat at a 90-degree angle. While still in the squat, jump and land with your feet shoulder-width apart while still squatting. Then jump back, landing with your feet together. Then stand up.
Lunges are also a great and simple way to target your glutes. To do a simple lunge, stand with your feet hip-width apart and step forward straight with one foot. Bend your knees at 90-degrees while stepping down. Repeat to the other side.
It is possible to work one leg for some time and then move to the other leg during the workout. For some people focusing on one leg at a time is better for balance than constantly switching legs. It is important though to work on both sides equally so the muscles build-up the same.
For each of these squats and lunges, one repetition is one squat or lunge. It is advised to mix up your exercises so your body doesn’t get used to the workout and stop building muscles. When your body gets used to any workout routine it gets harder to build muscle. Muscles are built when your body is challenged.
You can also add weights to these movements and build more muscle that way. The weights add resistance to your muscles which cause muscles to grow. The weights can be dumbbells or anything you find around your house that makes a good weight substitute, like a jug of cat litter or a bag of rice.
Another way to switch up your squats and lunges to do your movements at different speeds and to build resistance in different ways. Alternating between fast and slow movements ensures that your body doesn’t get used to the workouts and stops building muscle.
Other forms of exercise to focus on building a bigger butt is to do high-intensity sprints, like stair prints or hill-sprints. These sprints focus on the back of your legs where the muscles are to get bigger butts. While in general, cardio is not considered a great option for focusing on the glutes and quads these are great ways to do that.
The exercises you will want to avoid are running, yoga, pilates, and cycling. These workouts may target your glutes and quads, they do not target them in a way that is important for getting a bubble butt. These are good workouts for staying in shape or for getting more flexible, but if getting a bigger butt is the goal, you will want to focus on other workouts.
For people with an end goal in mind for the day they want a bigger butt, whether that be a vacation on the beach or another special day, having a training plan to meet that goal can be helpful. This gives you a schedule to do certain exercises so that you don’t have to worry about the days for lunges or squats. Just follow the schedule.
These training plans often come in thirty-day or twelve-week plans. This organization can help you plan out when you need to start the plan so it is easier to keep at it. Working out with a goal in mind can help you get started on a workout regimen.
Another way the training plans can help with getting a bigger butt is by giving suggestions on foods to eat to help build muscle, and by proxy, a bubble butt. Eating foods high in protein will help build muscle.
The best proteins are high in lean proteins, like salmon and eggs. You want to avoid a lot of fats while getting protein. Muscles need protein to develop so it is always a good idea to make sure you’re getting a lot of protein before a workout.
Eating carbs is also important for building muscle. Complex carbs found in brown rice and legumes are the best option and don’t turn to sugar immediately in your body. Your body needs a lot of energy that is found in complex carbs to have the energy to work out.
The easiest way to make sure you’re getting enough calories and protein to build muscle is to plan your meals. This way you won’t have to think about what you’re eating every day and if you food prep every week, then you know what you’re going to eat.
When working out, it is important to make sure that you’re getting enough calories. Working out can burn a lot of calories quickly and depending on if you want to maintain or lose body weight or fat, you will want to make sure that you’re getting enough calories.
Using an already developed training plan or making your own is a great way to get a bubble butt. This way you can increase the workout intensity and make sure that you’re eating the right foods with just some weekly planning. At the end of the regimen, you and others can enjoy your new bubble butt.
Related: Best Ab Rollers
Get Your Free "Fight Club Physique" Checklist
Frequently Asked Questions About Glutes and Bubble Butt Workouts
Is it possible to get a bubble butt without working out?
Getting a bubble butt means having to work on specific muscles. Building those muscles means working out on those muscles. Squats and lunges are a straightforward way to focus on the muscles that will help you get a bubble butt without building muscles in other areas.
What if my butt isn’t getting bigger with the exercises?
If you are doing the exercises and your butt isn’t getting bigger, it may be time to switch up your exercise routine. Your muscles can get complacent when you do the same routine for a long time. When your muscles get complacent they aren’t growing.
Also, be sure that you are eating protein-heavy foods to make sure that your body has protein to develop muscles. If you aren’t eating enough protein your body has nothing to make new muscles with and is just burning fat.
Each body type is also built differently and some bodies are less curvier and more resistant to getting a bubble butt. Other bodies hold on to weight more than others and can make getting a smaller waist to get the bubble butt look harder.
Are there clothes I can wear to emphasize a bubble butt?
There are a few clothing options available to either give the illusion of a bubble butt through padding or emphasize a bubble butt more. Padded underwear can give anyone an instant bubble butt. Tight jeans with small pockets emphasize bubble butts, as do leggings.
How should I maintain a bubble butt?
Maintaining a bubble butt can be tricky. If you don’t want to get a bigger butt you will want to make sure you are working out enough to make sure your muscles don’t get soft while not building new ones. Doing workouts with a lot of quick reps should help maintain bubble butts without making them bigger.
What is the fastest way to get a bubble butt?
There is no quick and easy way to get a bubble butt, outside of surgery and wearing certain clothes. The best way to get and maintain a bubble butt is to work out and eat protein-heavy foods.
It is possible to get a bubble butt fast by working out quickly and eating a lot of lean protein-based foods. You will want to do this safely and make sure that you are not pushing yourself too much.
Why am I not losing weight during these workouts?
These workouts are designed to help build muscle. Muscle does not weigh more than fat but is more dense than fat. This means that building muscle will not make you lose weight. In fact, you may gain some weight as you build these muscles. It will be leaner weight tough that stays in one part of your body. It doesn’t mean that you’re gaining fat!
Related: Best Exercise Mat