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.
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 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.