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Then, adjust your eating habits to support muscle growth and lose or gain weight if needed. You can also wear specific types of clothing to draw attention to your butt and make it appear larger.

Tip : Muscles need time to repair, literally, the rips and tears that occur with extensive exercise. You may think going, going, going will get you the fastest results, but your muscles will burn out.

Always allow at least 1 rest day between your strength training sessions. Tip : Steer clear of low-cut items like hip-hugger jeans, shorts, and skirts as these will make your waist seem larger and make your butt seem smaller by comparison.

Tip : Keep in mind that you cannot gain or lose weight in one specific area. If you gain weight, it will be distributed over your whole body.

Exercises like squats and lunges, especially with dumbbells or barbells, can help you tone and build your butt muscles.

Make sure to work in some cardio as well, since burning fat while increasing muscle mass is the best way to enhance your butt.

You may be tempted to cut our carbs altogether, but this can lead to nutritional deficiencies that can actually make your butt smaller in the long run.

You should, however, stick to whole grain carbs, like oats and beans, which can make your butt look bigger by reducing the fat around your midsection.

For more advice, like how to choose clothes that enhance the size of your butt, keep reading. Did this summary help you?

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Do squats to build muscle and tone your buttocks. Certified Personal Trainer Expert Interview. Keep going until your thighs are almost parallel to the ground, then slowly rise back up to your starting position.

Repeat this 15 to 20 times to complete 1 set. Do 2 to 3 sets of squats into each of your twice weekly strength training sessions. Add a jump at the end of your squats to increase the intensity.

Try plie squats or side squats for another variation on the basic squat. Do deadlifts to work your glutes, hamstrings, and back. Start by using an unweighted barbell.

Stand with your feet beneath the barbell shoulder-width apart so that the balls of your feet are directly under the bar. Bend forward at your hips and grasp the bar with your hands.

Then slowly rise back up to a standing position with the barbell in your hands. Bend forward again to place the barbell back on the ground, and repeat.

Include 2 to 3 sets in each of your twice weekly strength training sessions. If you add weight to the barbell, be careful not to add too much weight until you get the form of this exercise correct.

Do front lunges to work your glutes, hamstrings, and legs. To do a front lunge, step forward with your right foot and bend your right knee until your thigh and calf are at a degree angle.

Don't allow your right knee to extend beyond your toes. Push off of your front foot to return to a standing position.

As you rise up, tighten your glutes, your thigh muscles and your calf muscles to bring yourself back to the starting position in a slow and controlled manner.

Do 2 to 3 sets of 8 so that you perform 8 lunges on the right side and 8 lunges on the left side. Include front lunges in your twice weekly strength-training sessions.

Try reverse lunges to work your glutes, hamstrings, and legs. To do a reverse lunge, place your left leg a step behind you.

Lower your hips until your left calf is parallel to the floor and your right knee is bent at a degree angle. Push off of your right foot and raise yourself up.

Keep your back aligned with your hips, and use your glutes, quads, hamstrings and calves to push yourself upward.

Bring your left foot back to the starting position. Extend your right foot backward and repeat the reverse lunge on your right side.

Do 2 to 3 sets of 8 reps so that you get 8 reps for each side of your body. Include reverse lunges into each of your 2 weekly strength-training sessions.

Add glute kickbacks to isolate your glutes. Then, lift your right foot up towards the ceiling. You should feel the squeeze in the right side of your butt.

Hold the lift for 5 seconds before lowering your foot back to its starting position. Do this 12 to 15 times for 1 set.

Then, repeat the same exercise on your left side. Do 2 to 3 sets on each leg. You can also try weighted cable kickbacks to add more resistance as you gain strength.

Try hip bridges to work your glutes, core, and hamstrings. Lie down on the floor on your back with your arms at your sides, your knees bent, and your feet flat on the ground.

Then, lift your hips and buttocks off the ground until your body is in a straight line from your shoulders to your knees.

Hold the position for 5 seconds, then lower yourself back down to the ground. Repeat this 8 to 12 times to complete 1 set.

You're probably like, how the heck can a 14 year old help me, well I'll do what I can, every bit counts right! I suffer with the same problem, Why?

Because, every girl in my school has back, and I get no male attention at all, I can barely get a guy to say hi to me.

I'm also teased alot about my non- shape. Those excercises are a big help, I try to do them right before I go to sleep and eat alot right before I go to sleep, because that's where you do most of your growing.

Also try to eat alot of healthy calories. I'm trying too So I'll wish you good luck, and I'll pray for you.

Hope you succeed! I am 19 year old model and a way to keep your shape and gain good muscle in your butt and breast is to drink soy protein.

This is very good for you and holds lots of vitamins and estrogen. With a little a bit of work out and this drink you are sure to gain back a great shape.

Drink 30 grams before a work out, and after a work out drink another 30grams. This take time maybe 30 days but do not give it up.

You can also drink more than 30 grams and increase your work out for faster results. Remember, This is going to work, you will be healthier and more energized with a body to die for!!

I would suggest that you stay away from eatting junk food because that will just get you fat literally. You should do workout focusing and working out your butt muscles which will enlarge it.

I will be doing the same! Because I also lost wait and made my butt smaller. So good luck!! A lot super mans and planks will help it'll also help your stomach.

But when I started cheerleading 2 years ago I startd off as a size 1. Then from working out so much my thighs and butt got a lot of muscle and then I went up into a size 5.!!

I would suggest doing an extended squat. Squat and come back up 8 times. Then squat and hold for 8 seconds. Then start by taking baby steps to the right 8 times and then little steps to the left.

I feel this one. How do I get a bigger one? Can anyone help? If you want to make your butts larger in shape then you have to daily 25 squats every morning for 1 month and then you will find the result.

After 1 month you can increased squats exercise to 50 daily according to your requirments. I read that testosterone therapy can help you to increase energy, weight loss, improve muscle mass.

What do you think about this? Imagine what you want your legs to look like and keep that image in your head at the gym when you think you can't do another five minutes or two reps.

Skipping meals will put your body into fat storage mode because it doesn't get food regularly and consistently. Not Helpful 41 Helpful If I want a bigger butt they tell me to do squats, and if I want a smaller butt they also tell me to do squats.

This is confusing! Do squats make my butt bigger or smaller? What most people actually want when they say "bigger" or "smaller" is for their butt to have a certain shape.

That shape comes from having gluteal muscles the muscles in your butt that are strong and don't have too much fat covering them.

Squats help with both because they strengthen your gluteal muscles and also burn fat. So if you feel your butt is "too big," chances are you will benefit from losing some fat and strengthening the muscles underneath.

If you feel your butt is "too small," you probably don't have much fat but your gluteal muscles are weak and don't have the shape you want.

Squats will help in both cases! Not Helpful 40 Helpful Include your email address to get a message when this question is answered.

By using this service, some information may be shared with YouTube. Exercise daily for at least 30 minutes.

Helpful 25 Not Helpful 7. Helpful 14 Not Helpful 8. Feel free to do cardio every day, but limit weight training to 3 or so days a week. Your muscles need time to repair themselves.

Helpful 2 Not Helpful 1. Study healthy nutrition for help in achieving your goals. Avoid fad diets and unproven supplements.

You may see results initially, but they'll go away quickly and ultimately do harm to your body.

Helpful 1 Not Helpful 0. Related wikiHows. Expert Interview. About This Article. Co-authored by:. Co-authors: Updated: June 10, Categories: Butt Shaping.

Article Summary X If you want to shrink your butt, exercise your glutes with dead lifts, squats, and lunges so that it looks smaller and more toned.

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That means no junk food and no sugary drinks. Cutting out empty calories means your body doesn't get full and stores the calories in with your fat cells.

Load up on the fruit and vegetables. They are low-calorie but still dense, providing you nutrition, few calories, energy, and leaving you fuller longer.

Drink water. Two cups before every meal will satisfy you, hydrate you, and keep weight off. Michele Dolan Certified Fitness Trainer. Michele Dolan.

Exercise combined with a good diet can change your rear view in months. If that seems like a long time, consider how long it took you to get a big butt.

Not Helpful 37 Helpful I would like to know how many sets to do to lose the weight in my thighs and butt. Start with 3 sets of reps. If you want to build more muscle, then after weeks, increase the weight, and perform sets of reps.

If you want to keep the toning but not build muscle size, increase the reps. As long as your joints feel fine, you can do as many reps as you want.

Not Helpful 18 Helpful The biggest mistake with a deadlift is confusing it with a squat. While a deadlift is a similar movement to a squat in which you sit your butt back and stay heavy in the heels.

A deadlift is a hinging movement where you create a neutral spine that is parallel with the ground, and is not a squatting movement where you keep your chest up.

The biggest mistakes I see with deadlifts are: people who lock out their knees, people who do not create a neutral spine with their head, shoulders, and back in alignment, meaning they look down or look up, people who arch their back and do not engage their core, and people who do not keep the weight heavy in their heels and lean forward.

Not Helpful 3 Helpful 9. Squats, yoga, sports like swimming and bike riding. Even walking can be very effective for losing fat. Not Helpful 6 Helpful That's a healthy and normal amount of weight to lose per week.

Not Helpful 10 Helpful Not necessarily, but losing width in the body may create the illusion of a slimmer, taller build.

Not Helpful 46 Helpful Exercise more, lots of cardio, and light circuit training. Lower the bad carbs and fats, try to lower your calorie intake and drink lots of water.

Not Helpful 59 Helpful Low weight, high rep weight training and cardio jogging, stair-steppers, bike ride, etc. Eat a good diet of fresh fruit and veggies, lean meat and non-saturated fat.

Most importantly, you need self-motivation. Imagine what you want your legs to look like and keep that image in your head at the gym when you think you can't do another five minutes or two reps.

Skipping meals will put your body into fat storage mode because it doesn't get food regularly and consistently. Not Helpful 41 Helpful If I want a bigger butt they tell me to do squats, and if I want a smaller butt they also tell me to do squats.

This is confusing! Do squats make my butt bigger or smaller? What most people actually want when they say "bigger" or "smaller" is for their butt to have a certain shape.

That shape comes from having gluteal muscles the muscles in your butt that are strong and don't have too much fat covering them.

Squats help with both because they strengthen your gluteal muscles and also burn fat. So if you feel your butt is "too big," chances are you will benefit from losing some fat and strengthening the muscles underneath.

If you feel your butt is "too small," you probably don't have much fat but your gluteal muscles are weak and don't have the shape you want.

Squats will help in both cases! Not Helpful 40 Helpful Include your email address to get a message when this question is answered.

By using this service, some information may be shared with YouTube. Exercise daily for at least 30 minutes.

Helpful 25 Not Helpful 7. Helpful 14 Not Helpful 8. Feel free to do cardio every day, but limit weight training to 3 or so days a week. Your muscles need time to repair themselves.

Helpful 2 Not Helpful 1. Study healthy nutrition for help in achieving your goals. Avoid fad diets and unproven supplements.

You may see results initially, but they'll go away quickly and ultimately do harm to your body. Jlo say she does the leg leap.. K, I'll warn you now, I'm only You're probably like, how the heck can a 14 year old help me, well I'll do what I can, every bit counts right!

I suffer with the same problem, Why? Because, every girl in my school has back, and I get no male attention at all, I can barely get a guy to say hi to me.

I'm also teased alot about my non- shape. Those excercises are a big help, I try to do them right before I go to sleep and eat alot right before I go to sleep, because that's where you do most of your growing.

Also try to eat alot of healthy calories. I'm trying too So I'll wish you good luck, and I'll pray for you.

Hope you succeed! I am 19 year old model and a way to keep your shape and gain good muscle in your butt and breast is to drink soy protein.

This is very good for you and holds lots of vitamins and estrogen. With a little a bit of work out and this drink you are sure to gain back a great shape.

Drink 30 grams before a work out, and after a work out drink another 30grams. This take time maybe 30 days but do not give it up. You can also drink more than 30 grams and increase your work out for faster results.

Remember, This is going to work, you will be healthier and more energized with a body to die for!! I would suggest that you stay away from eatting junk food because that will just get you fat literally.

You should do workout focusing and working out your butt muscles which will enlarge it. I will be doing the same! Because I also lost wait and made my butt smaller.

So good luck!! A lot super mans and planks will help it'll also help your stomach. But when I started cheerleading 2 years ago I startd off as a size 1.

Then from working out so much my thighs and butt got a lot of muscle and then I went up into a size 5.!! I would suggest doing an extended squat.

Squat and come back up 8 times. Then squat and hold for 8 seconds. Then start by taking baby steps to the right 8 times and then little steps to the left.

I feel this one. How do I get a bigger one? Can anyone help? If you want to make your butts larger in shape then you have to daily 25 squats every morning for 1 month and then you will find the result.

After 1 month you can increased squats exercise to 50 daily according to your requirments. High-waisted items will accentuate the smallest part of your waist and make it look even smaller, which will make your butt look bigger.

Look for items that use horizontal color blocking. Instead, wear items that have a horizontal divide between the waist and skirt or halfway down the skirt.

This will help to accentuate your backside and make it appear larger. Small, high back pockets and ones with eye-catching designs are great for giving the illusion of a bigger rear.

Stay away from jeans with big pockets or no pockets at all. Pair short, fitted skirts with high heels. Heels will make you naturally tilt your pelvis forward, making your legs look longer and your butt look bigger.

They also flex your calves, making your legs look more toned. Pairing heels with a short, fitted skirt will make your butt look even bigger.

No one will be looking at your butt no matter how great it is if you're constantly on the verge of falling over. Wear padded panties under your clothing to add volume and curves.

You can purchase special padded underwear online and in lingerie stores that are meant to make your butt look bigger. Wear them under your clothing like regular underwear.

Choose the level of padding that appeals to you. Method 3 of Incorporate 3 daily servings of protein-rich food in your diet.

Have a serving of a protein-rich food with each meal and you will get plenty. Carbohydrates are essential for fueling your body during your workouts, so make sure that you eat 1 to 2 servings of carbohydrates with each meal.

You can get carbohydrates from a variety of foods including whole grains, fruits, and vegetables. Eat healthy fats in moderation to provide fuel for your workouts.

Opt for healthy, unsaturated fats instead of saturated and trans fats. Adjust your caloric intake to lose weight or gain weight if needed.

Talk with your doctor to determine if you might benefit from losing or gaining weight. Method 4 of Get a massage to enhance the appearance of your butt.

A gluteal massage may help to improve the appearance of your rear. Go for a full body massage and ask for them to pay attention to your gluteal muscles.

Keep in mind that some massage therapists may not massage this area directly, but they may be willing to massage the areas around your buttocks.

It may make the skin glow and give the temporary illusion of tone, but your rear will not get magically bigger overnight. Try microcurrent treatments to make your butt look taut and toned.

Check with your local spa or a dermatologist to see if they offer microcurrent buttock treatments. This is a method of stimulating the muscle fibers in your buttocks to make them appear more toned and taut.

Getting a treatment done is roughly the equivalent of doing squats. Meet with a board certified plastic surgeon to discuss surgical options.

Keep in mind that many celebrities have surgery to achieve a certain figure. Danny Gordon Certified Personal Trainer.

Danny Gordon. You have to have a healthy diet to support your glute muscles. So try to have healthy sources of protein with each meal and limit the amount of fat in your diet.

Not Helpful 0 Helpful 3. Michele Dolan Certified Fitness Trainer. Michele Dolan. It usually takes between six and eight weeks to see a noticeable increase in muscle size from exercise.

If you are thinner, you might notice results sooner. If you are heavier, it might take a little longer to see a change because of the additional fat covering your muscles.

Not Helpful 11 Helpful Unfortunately, no. While doing ab exercises may make your stomach flatter, it won't affect the size of your butt.

Your genes determine where your fat goes when you gain weight. Not Helpful 17 Helpful Squats, leg presses, lunges and deadlifts will all help increase your butt size.

Not Helpful 44 Helpful It could take a month or two to start noticing serious results. Although, your butt will gradually grow, so you might notice changes after two or three weeks.

Not Helpful 38 Helpful There is no such thing as a big enough butt. It all depends on personal preference. You should be the judge of how big you want it to be, you don't need anyone else's opinion on the matter.

Not Helpful 24 Helpful It's a cultural fashion thing. In some cultures bigger butts are considered attractive, so women want them, in other cultures women go for smaller, more shapely butts.

Not Helpful 8 Helpful Do whatever you like or feel you can manage. It's best to mix it up a little. Not Helpful 3 Helpful I am 26 years old and have a very small buttocks.

I need to increase it in 2 months, what should I do? Try squatting and progressively getting stronger. Also try barbell hip thrusts.

Not Helpful 5 Helpful Squats are the best option, especially if you do them with weights. Kickbacks and lunges can also increase the size of your butt muscles.

Not Helpful 18 Helpful

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