In this article I am going to be going over a program that you can use to start building a bigger butt today — and from the comfort of your home.
If you have read some of my other posts you will have seen how I debunk and pretty much slag off some of the “quick fix” solutions that simply do not work.
Well, things are a bit different this time…
What The 95% of People Are Doing Wrong
There is tons of misconceptions floating around when it comes to growing a bigger booty. Most noticeably people fall into three camps:
The quick fix types who spend money on pills, powders, and magic beans, that simply do not work.
The people who follow the magazines and their “5 butt blasting workouts” type articles — which typically leads to lack of results and stagnation.
The people who advocate purely weight training (the better of the three but still not correct).
Now while proper weighted training is one of the keys for a bigger booty (especially down the road as you get more advanced) — it is only part of the equation. To truly get the best results you must (especially in the beginning) incorporate lots of lower load and higher repetition exercises; by use of body weight and resistance bands
These lower load and higher repetition gluteal exercises can provide fantastic booty shaping results for the newcomer (and can be a lot of fun :P), while still providing purpose for even the more advanced butt blasting fitness buffs.
Getting a bit more technical, the majority of a woman’s gluteal muscle fibres (the ones we want to grow) tend to be type I. And research has shown that higher repetition-lower load exercises yield the most activation of the type I fibres.
And the my bikini butt system just so happens to be a perfect choice for activating those type I butt shaping fibres.
If you have been interested in getting a bigger butt or a curvier figure for sometime now, you may be aware of the super fruit known as Aguaje.
Commonly nicknamed as the “curvy fruit”, it is a dietary staple for the woman of the amazon regions of Peru.
However, due to the recent popularity, Aguaje is something women around the world are taking in the hopes of getting a curvier figure — the natural way.
What is Aguaje
Aguaje is a palm tree that grows out of the damp regions of Southern America. It is also known as Mauritia flexuosa, ite palm, ita, canagucho (Colombia) and moriche palm.
How Does Aguaje Work
Aguaje is an extrodinary fruit containing 7-12 times more beta-carotene (vitamin A) than carrots. Along with that it also contains high amounts of vitamin C and E.
But probably what Aguaje is most famous for is its high amounts of phytoestrogens. These are essentially natures “natural estrogen”, which are contained in abundance within this super fruit.
Phytoestrogens through the consumption of phytoestrogenic plants will mimic the effects of your bodies own estrogen.
Now there is a connection between higher estrogen levels and more fat around the hips, thighs, and buttocks. Similarly woman with too little body fat can be suffering from low estrogen.
Typically woman with higher levels tend to have a more fertile and curvy figure, especially in the hips, buttocks, and thigh regions. So if your body is not producing enough estrogen on its own, you can manually increase it naturally through your diet — and thats where the aguaje logic for curvacious growth comes in.
Used by women trying to get a bigger butt, thighs, hips, etc
Used to increase estrogen in the body
Used as a hormone support for women suffering the ill effects of menopause.
Used in skin creams to provide moisture and calm wrinkles
Used by natives to its cultivated region for treating burns, scars, and generally soothing skin issues
Provide essential fatty acids for general health purposes as well as supporting the production of collagen to help with skin elasticity and firmness
Contains vitamin c which aids in immune system support and collagen production
Controlling hot flashes
Pills vs Powder
As with any supplement around, there is typically no difference between pills or powder. Aguaje pills are essentially just aguaje powder encapsulated in something that dissolves easily, like rice powder gelatin.
They are typically more expensive because of their convenience factor. Where as with powder you typically get more actual product for your dollar. So unless the convenience factor of pills are a must for you, I would almost always choose powder for the cost benefits.
The claimed “Amazonian super fruit”, hailed as the fruit of fertility by the local Amazonians, doesnt appear to have any concrete evidence to support that supplementation will ensure a bigger booty.
However, on both sides of the fence there are women claiming both fantastic results and little results from consuming aguaje.
Like with any product you want to try, we will always recommend you first ensure you have the proper foundations laid down before worrying about such add-ons.
A great booty building fitness program and a diet geared for growing success is an absolute must and should always take priority.
Once those things are in effect, we can say that Aguaja pills or powder are worth a shot if you are looking for a little something more.
Like with almost any supplement out there though; don’t get your hopes up too high or you may fall victim to disappointment.
Woman across the globe are trying to enhance their curves and get a more shapely figure. Among many, what lies within their butt building arsenal is a wonder supplement known as maca root powder.
Said to pick up the slack where genetics have failed you, by plumping up both your hips and butt — but does it actually work? Let’s find out.
Maca is a plant that grows in central Peru, and has been used for over 3000 years. It is a super-food that offers tons of vitamins, minerals, amino acids, and enzymes.
It can be used for energy purposes, similar to coffee as it contains a hefty amount of B-vitamins, which are known for their energizing properties.
Maca root has many possible positive effects for things like anemia, menopause, memory, fertility, depression, cancers, immunity, and sex hormones in both male and females.
It has also been noted to work with the hypothalamus and pituitary glands which are linked to proper regulation of the adrenal, pancreas, thyroid, ovarian, and other sexual hormones.
Maca root powder for bigger booty and hips
Your body composition and your booty are primarily dictated by your genetic makeup. Such as things like diet, hormones, bone structure, and muscle.
Now while maca root powder cant directly effect things like diet, bone structure, muscle, or your overall genetics — it can help with hormones.
Maca root in the case of hormone regulation works as an adaptogen. Which basically means that rather than inserting “x” amount of a certain hormone in your body, it will actually tailor its effects to your specific hormonal needs.
Therefore it essentially goes into your body and evaluates what hormones need raising and which need lowering. It then in attempts to balance them and bring the hormones into a more functional state for optimal health.
In our case it helps to regulate the hormone estrogen. Which among many things has been linked to body composition and fat depositing — specifically in the buttocks regions.
If your estrogen levels are not ideal, it can potentially help normalize them and provide more balance.
Now will the effect on your estrogen cause your butt to grow bigger? Not necessarily, lets see.
Verdict: Will maca give you a bigger butt?
If you are abnormally deficient in estrogen, then it may be an important part of balancing your hormone among many instructed by your doctor. For the average woman out there just trying to get a bigger booty — probably not.
If you have read some of my other stuff you will know I’m not a huge advocate of supplements, simply because magical formulas and powders don’t exist.
But does that mean you shouldn’t bother because it will never give you results?
No. Assuming you have the important things in check like your butt building program and proper diet and nutrition; you are in a position to capitalize the most off such supplements as maca. Apart from that it also has a plethora of other positive health effects.
Assuming you have everything else in check and want to give maca a whirl — I say go for it. Its fairly inexpensive, cant hurt, and may directly or indirectly provide some booty benefits.
Just don’t rely on it too much and you’ll be fine.
Ok first off I need to make one thing painfully clear. There is no food alone that you can eat to make your butt bigger.
However, there are ways that foods can be eaten to increase the growth rate of your buttocks from other booty growing methods.
Here at truly booty we advocate exercise (among other ways) as the best natural and effective way of truly increasing the size of your booty.
Basically through exercise, there are two ways in which the buttocks grows.
The Resistance Phase: (the actual workout you do, and the continual stimulus applied to create more and more growth)
The Recovery Phase: (what you do after the workout to ensure proper growth occurs)
For the sake of this article we need to only discuss the recovery phase, as that is where the foods you eat truly matter for getting a bigger butt.
How To Get A Big Butt Naturally – What Foods To Eat To Get A Bigger Butt
So after you’ve done some of our super booty blasting exercises, your buttocks is now in a position to grow. At this point there will be tiny microscopic tears in the gluteul and surrounding muscles (aka your butt).
At this point our buttocks is in the repair cycle. It desperately wants the right amount of calories, the right type of healthy foods, and the right healthy mixture of carbs/fat/proteins to ensure the most growth possible.
You really don’t want to work your butt off with exercises and then skip out on eating properly. As you will be missing out on growth that you could have easily made by eating more efficiently.
Now if you are already counting calories you’ll probably have a decent deal of know-how in this regard. For the people that are not, the good news is that you can still make great booty building progress without needing to really know much besides some basic information on macro nutrients.
I am assuming most people here are currently eating at a rate where they are not gaining or losing any weight, but simply maintaining their current weight.
If this is true then all you really need to do is swap out some less effective foods that you are currently eating, for some of the better foods I will recommend below. You will actually be able to eat a little more, in the range of 100-500 calories additional, due to the fact that your workouts will be burning calories.
For people that want to gain more weight you can eat even more. For people who want to sculpt up their butt and lose weight at the same time, you will want to eat a little less. Its pretty simple really.
Don’t worry about this too much, at least in the beginning. Your body will let you know when its hungry, just be sure to fuel it with the right type of foods.
Big Booty Foods by Macro-Nutrient Sources
Protein is what typically every woman here will need to eat more of to help make your butt bigger. There is a common misconception that eating more protein or drinking protein shakes is only for bodybuilders. This could not be further from the truth. Every person on this planet requires protein rich foods for optimal health. In fact most people who aren’t working out or trying to grow would still benefit from increasing their protein consumption.
If you are exercising and trying to grow your bum, the amount of protein you require will increase, as protein lays down the building blocks for growth.
I recommend you try and get a protein source in every meal you eat. Around 15-30g of protein per meal. I also recommend you get yourself a good protein shake to drink after your workouts and possibly in a meal or two.
So what are some healthy sources of good protein for a bigger buttocks:
Skinless Chicken Breasts
Beans & Legumes (kidney, chick peas, etc)
Extra Extra Lean Ground Beef
Virtually Any Fish (not fried)
Most Lean Cut Meats
100% Whole Grain Bread (sparingly)
Low Sugar Breakfast Cereal (sparingly)
Contrary to some old stereotypical bad beliefs that are still lingering on — fat does not make you fat. Excess calories and bad foods make you fat, and more prone to getting fat.
Healthy sources of good fats are essential, and can help to actually lose weight or achieve better body composition. Such healthy fat sources include:
Fish Fat/Oils (fish oil pills, salmon fat, etc)
Extra Virgin Olive Oil
Nuts (almonds, cashews, etc)
Peanut Butter (get the ones that contain only peanuts; typical peanut butter contains harmful additives like hydrogenated oils and sugar)
Vegetables contain tons of anti-oxidants, nutrients and other goodies that are essential for a growing booty. You can typically eat as much of these as you want without fear.
Virtually any dark green vegetable
So remember; simply start adding, replacing, or mixing these healthy food sources into your current diet for making your butt bigger. Healthy foods like these are absolutely essential for laying down the materials to help your butt grow after our booty building exercises.
Finally also remember that most people will require more protein, and that probably includes you.
The hourglass figure is something that most men prefer in a woman. It represents a strong symbol of feminine beauty as well as a healthy representation of good genes. Famous celebrities like Nikki Minaj, Kim Kardashian, and Sofia Vergera are among a few boasting one of these sexy curvacious figures.
And due to all of the above, more and more women around the world are trying achieve a sexier look by getting wider hips to sculpt out that hourglass figure they desire.
Now Increasing your hip size is not the easiest muscle on your body to enhance. But it can be done, and it is definitely worth it.
The Game Plan for Bigger Hips
Now how to actually do it? Well, the good news is that most of the methods we use on this site to firm and pop out our booties also work to accentuate the hip muscles as well.
How about having a flatter stomach, firmer thighs, a popping round bubble butt, and making your hips look wider. Sounds pretty nice right?
Well, this may come as bad news (for some), but the absolute safest, most natural, and most effective way to widen your hips is through proper exercise and nutrition.
Now before you cringe at the thought of exercise, just know that it does not have to be as torturous and boring as you are probably thinking. Dare I say, it can actually be fun and empowering when you start to see fantastic results. Lucky for you we’re going to tell you exactly how you can start exercising today and get those results you want, and as soon as possible.
Now the concept is pretty simple really, although most everyone seems to get this wrong. For the best results we simply want to combine elements of weighted training (for sheer growth and continual progression) with lower load/higher repetition exercises (for shaping, and increased muscle activation).
Together they form the perfect approach for getting the results you desire. And if you are really serious about getting wider hips, sexier curves, and a rockin’ booty asap; we’ve managed to find an awesome program that helps you do just that — known as the my bikini butt program. For your weighted sessions I have written an awesome saggy bum lifting program for you as well.
No longer does losing belly fat and widening the hips require the often thought endless cardio workouts, and crazy weight training sessions 6x per week to see results.
With some proper nutritional education, and a just a few super-charged booty blasting workouts per week, you really can start to see nearly instant results that you’ve been longing forever to accomplish.
So be sure to check out those two sources as they will be the core foundation throughout your hip building journey.
Now that’s been said, I want to go over a little hip biology, as well as some hip building exercises that you can begin incorporating immediately.
The main muscles of the hips are the gluteus maximus, minimus, medius and the tensor fascia latae. These are the muscles that we will primarily want to work.
I want to say that you do not want to neglect on the big and main exercises, like the squat, lunge, etc. These types of exercises are what target the most muscle groups at a time. And these will be the best for toning, sculpting, and popping your overall lower body curves (hips, thighs, butt).
But I have already discussed that above, so now I will be going over some great hip building exercises below that you can use as well, as they are specifically targeted for widening the hips.
1) Side Lying Hip Abduction
Since we are focused on growth, we want to do the exercise relaxing a dumbell on the leg we will be lifting into the air. You should do each rep with your leg and hips lower than in this video, as to avoid over-stretching and injury when weight is applied.
2) Standing Side Abduction
This is same as a side lying hip abduction, except its from a standing position. Simply hold onto a wall and grab a dumbbell. Allow the dumbbell to relax against your outer thigh and raise that leg. Keep your back straight, and upright while doing this. As you cans see by the picture this can also be done via a resistance band for making your hips wider.
3) Sumo Walk for Hips
Recommend doing these at the ankle level, or whatever you prefer. Be sure to keep an ever so slight bend in the knees throughout the entire exercise to reduce unneeded strain and recruit more glute activation.
4) Side Lunge:
When these start to get too easy, there is an alternative way to perform these to avoid less stress on the knees while using a weighted barbell. Another great option for your making your hips look wider.
So be sure to remember that proper exercise and nutrition is of the utmost importance and truly the only way of getting bigger hips. Sadly getting your desired results cannot be accomplished by something as easy as a cream or pill — important things in life seldom ever are.
Be sure to follow the advice, and check out the resources I mention on this page for a perfect starting foundation.
So I’ve seen various talks about this on the internet; most noticeably forum discussions, youtube, and social media platforms.
There is an idea floating around where you can buy fish oil pills and vitamin e pills or cream, and then rub them onto your butt to make it grow.
The question is does it actually work? Well, lets find out.
The process begins with you poking holes into some fish oil pills, along with vitamin e pills and applying a generous amount to your buttocks.
You then grab some seran wrap and completely cover all applied areas of your butt (cheeks) with it. You do this to ensure it does not leak onto your clothes, and so it can also be absorbed properly.
You will then proceed about your daily activities, or sit down on a chair for about 30 minutes. Some people tend to go longer, assuming that it may yield better results.
And some people will even sit on a heating pad with the goal of it causing the pours of the buttocks to open up and absorb more of the solution.
Now before I even knew about this whole process, I could already infer the logic behind it. But before I go into that, lets look briefly at what each of the active ingredients behind these pills actually do for our bodies and our booties.
Vitamin E is a fat soluble vitamin. It is a powerful anti-oxidant often found in skin care products and applied to aid in things like wrinkles, scars, cuticles, and brown spots via its anti-free radical properties.
However, the benefits of it actually having a significant effect on such things has proven rather inconclusive.
The human body itself doesn’t produce it on its own, so it is essential that you get it through eating the right foods. Thankfully eating some of the foods we recommend in our foods for a bigger butt list will provide you with ample amounts of vitamin E.
For example an ounce of almonds will give you 40% of your daily value of vitamin E.
Fish oil has seen pretty big popularity in the health scene over the last decade. Fish oil contains both EPA & DHA forms of the healthy fatty acid known as Omega 3. Since omega 3 is an essential fatty acid; it therefore cannot be produced by the human body.
Omega 3 has been though to prevent and aid in many diseases, injuries, and issues within the body. It is typically recommended as a daily essential for these reasons.
Such benefits have included, improved memory, cognitive function, cardiovascular health, reducing inflammation, anti-aging, improved fat burning and many many more.
Now that you know a little about both of these ingredients, lets now discuss if they actually help you get a bigger butt.
Mixing the Two Together for Butt Growth
There is not a lot of hard logic on why these two products should be mixed together for buttocks growth. However the common reasoning is that fish oil is liquid fat, and vitamin E has been assumed to have many skin benefiting properties with collagen and elasticity.
Applied topically it is assumed that the fat from vitamin e will be absorbed into the butt and cause the buttocks to grow plumper and fatter. While the vitamin e will help with firmness and smoothness.
The result will equal a bigger, tighter, and smoother buttocks. Sounds pretty good to me, right?
The problem is that it simply does not work that way. You can’t spot treat areas of your body by rubbing liquid fat on yourself.
If this spot treating logic were true, then individuals all over would be using it for various parts of their bodies they want to “plump up”. Such as sunken cheeks, bony ribs, collar bones — even boob jobs would become a thing of the past after long term vigorous use.
And even if you could, fish oil pills contain such an insignificant amount of calories per pill (10) that its not enough for your body to store excess fat.
But wait, there are tons of people on the internet claiming it has worked for getting them a bigger butt.
Well, there are a lot of reasons why this may be.
One may be nothing more than an illusion in their minds. They want their butt to grow so much, then they find a “solution” so they start to convince themselves it actually works.
For people who actually measure, well, they may be simply improperly measuring. The difference of a few points of an inch can often times change between measurements depending on body positioning.
Furthermore like lots of other parts of the body, I can assume that a butt may be bigger or smaller given the time of day. Things like current environmental temperature, sodium intake, hormones, excess water retention, hydration levels, or even if you have been sitting or standing for a prolonged time may cause fluctuations in size.
The final and most likely reason as to why people are noticing there butt is bigger after the oil and vitamin regiment, is because it may have actually grown. The problem is, it wasn’t from the solution.
Majority of women I have seen using this method have also been eating better and exercising thoroughly with squats, lunges, etc.
They seem to think that buttocks growth from exercise simply can’t occur that quickly, so they start to praise the oil and vitamin concoction instead.
When in fact seeing some immediate growth in as little as a few workouts is entirely possible and likely with a great booty building program.
It makes very little sense why this would ever work. You would be much better off consuming the fish oil and vitamin E pills orally as they were intended.
Apart from that the whole process is a hassle. Even the women who think they are getting results tend to quit because of the inconvenience and smelly aroma of distilled fish on your skin.
All in all for a bigger butt we recommend you focus on your exercise and nutrition first and foremost and leave this one on the back burner.
So you want to get rid of your saggy butt and replace it with a perky and round bubble butt?
You’ve checked around the internet and probably seen a severe lack of quality advice on the matter.
The absolute worst is the people who advocate using solely butt pills, creams, or other wild concoctions as a means to get rid of your saggy problems.
Look, I have no issues with you dabbling with that stuff after you’ve got the real stuff in check — that actually works. But if you think anything that you can consume, or topically apply is going to transform your butt from saggy to perky; then you’re in for some disappointment.
However, even on the sites that advocate the correct things, like nutrition and proper exercises, you will still run into some problems.
Typically you will come across people praising either cardio, heavy squats, or body weight exercises for your glutes.
The problem with this advice is that it’s not the ideal way to go about ridding yourself of a saggy behind, and some of it might even be a complete waste of your time.
The Common Butt Building Issues
First lets talk about the cardio method. A common misconception that many women have is that you need to do excessive cardio to essentially “chisel” your saggy bottom away.
The huge problem with this approach is that you are currently severely lacking muscle mass in the gluteal region; and cardio does little to build any up. And after you burn away all that fat, you will still still be left with a saggy butt, except now it will be much flatter and void of any shape that the fat might have been providing.
The problem with heavy squats is while they can work great, they are still a quad dominant movement. This is not to say that you shouldn’t do them, or that they cannot yield amazing glute building results, because they certainly can.
However, different body types respond differently to different movements. For some they can work amazing for the buttocks. While for others they might not get those muscles fully firing due to the quadriceps overpowering during the movement.
So what is the ultimate saggy solution then?
Well, the answer to your saggy problems is to mix your power building movements like the squat, the deadlift, and the lunge, with an array of targeted butt building exercises that essentially attack the buttocks from every angle.
By following this approach you can maximize the activation and growth of the gluteus muscles and go from saggy to bubble butt a whole lot faster and more efficiently.
So lets figure out exactly how we can do this.
We need to first demonstrate proficiency in the basic exercise movements that will help to transform our saggy bums and build up our butt. Such as the squat, lunge, etc; which will be done using only our bodyweight until we have mastered them and can safely and efficiently attempt them weighted.sa
We need to allow our bodies to start to adjust to the work load to avoid initial strain.
We need to learn how to perform the movement correctly and with good form. This helps to ensure the intended muscles are firing and working correctly, as well as reducing the chance of injury.
The fact is that bodyweight exercises are great, and if that was solely all you did, you could still achieve a fantastic butt. Mixing in weighted exercises is just to add some diversity, as well as speed along the process and set the bar of success even higher.
Below is saggy butt solution program ranging in phases:
Phase 1: Bodyweight
Single Leg RDL’s Standing w/ Reach
Glute Bridges (Elevated or On Floor)
Side Lying Clams
Phase 2: Stepping It Up
By phase 2 you should have a good feel for the basic exercises of phase 1. You should have correct form on all the exercises thus far, and are looking for something a little more challenging. We need to be stepping up the game when it starts to stagnate, in order too keep progressing.
Now I know there are a lot of people that like a wide variety of exercises, with examples, diagrams, specific routines, etc, to keep them interested and provide structure. So if you are interested, then this is a perfect time for the bikini butt program, as it can be incorporated from this point on and used on its own, or alongside this program.
Deeper Squats or Sumo
Single Leg Glute Bridges
Seated Band Hip Abductions
Band Donkey Kicks
Phase 3: Advanced
In phase 3 you can either continue using bodyweight exercises which is even more challenging this time; along with some band work. Or you can skip it and go right to weighted exercises.
Deeper, Sumo, Pause, Single Leg, or Band Squat
Elevated Single Leg Lunges
Single Leg Hip Thrust
Standing Abduction w/ Band
Plank w/ Donkey Kicks or Hip Extension, Single Leg, Superman, or Spiderman Plank
Barbell Deep Squats, Sumo, DB Bulgarian
Regular, Trap Bar, Romanian, or Sumo Deadlift, Goodmornings, Weighted Single Leg Reverse Hyper Extensions,
Weighted BB Hip Thrusts or Weighted Glute Bridges
Band Abduction (seated, standing, etc)
Band Hip Rotation
Sets & Repetitions:
On your bigger movements like the squat, deadlift, lunges, you want to do between 6-15 repetitions; 3 sets for each exercise. On your hip thrusts, band work, abductions, aim for between 10-25 reps; 2-3 sets for each exercise.
I would train your lower body/glutes 2-4x per week. However, most people may want to train upper body as well, so something like a upper/lower, upper/lower split (2 upper, 2 lower) would suffice.
If you want less emphasis on the upper body you could do something like, lower, upper, lower (2 lower, 1 upper). If you’re using the bikini butt program you could even divide your 2-4 weekly lower body workouts with heavy/lighter days. Where the heavy day(s) could be the weighted workouts, and the lighter day(s) could be the bikini butt program. That would work absolutely awesome as well, as now you’re hitting everything sufficiently.
Just remember that getting rid of a saggy bottom and getting a great booty does not lie in a bottle of pills or some new magical cream. Exercising, both properly and efficiently — by hitting the butt from every angle with a combination of compound weighted exercise and body weight lower load exercises is what truly works.
Couple that alongside a proper diet to fuel your results and you will be getting rid of that saggy butt, and replacing it with a sculpted bubble butt in no time.