How To Get A Bigger Buttocks In 30 Days!

Gym Viper » Workouts For Women » How To Get A Bigger Buttocks In 30 Days!

Your 30 Day Challenge To A Bigger Booty…THIS WORKS!!

A quick look on Instagram and you are exposed to quite a lot of women showing off their large booties.

While this is not something that every woman may desire, there are a lot of women who find that their buttocks are smaller than what they would like.

The most common examples of celebrities boasting with their “big butts” would be Kim Kardashian and let us not forget Nicki Minaj, of course. reports about a study that was recently performed among male participated aged between 17 and 34.

A total of 100 men was involved in the study. The men were shown images of women at various angles.

The study found that men preferred the images that showed a bigger buttock. This is just one of the many studies that have proven that men like women who have a booty.

The question that remains is if you have a small butt, what can you do to make it bigger.

The good news is, there are many ways to get a bigger butt. The problem, however, is that not all of these strategies that you can opt for are equally safe.

In fact, some of the strategies that can be utilized may even be harmful to you.

In this guide, we are going to look at providing you with the best and, of course, the safest answer to a question like how to get bigger buttocks.

We will share some useful workouts to get a bigger butt, and we will also address some of the more concerning methods that you might want to avoid if you truly love your body.

What Are The Best Online Programs For A Bigger Butt?

Do a simple search on the internet for anything related to making your butt bigger, and you’ll be presented with millions of search results.

Among these results, you will find YouTube videos giving you exercises to focus on enhancing your butt’s volume, articles that tell you what to eat, and some programs that claim to help you out too.

Sure, there is an unlimited number of resources at your disposal, but this doesn’t really make things easier now, does it?

Each of these posts or videos may hold different information – eventually, you end up confused. You have no idea what you need to do to boost the volume and the size of your butt effectively.

You give a few of the tips provided to you a try, but since you try out so many different strategies, nothing really seems to work.

Does this all sound familiar?

No need to worry...

An overload of information is causing many people difficulty in this area.

This is why a solid program focused on helping you understand exactly what you need to do in order to accomplish your goals is really the best way to go at it.

Later in this article, we are going to share some important details with you – and we will even give you a good workout that you can start doing right now to help you grow your butt.

If you need a complete system to help you out, however, then take a look at the three programs we list below.

We have taken a look at some of the most recommended booty programs out there – and we found that some of them are complete garbage.

There were, however, a few golden eggs among the group that we tried out and can attest to. The three programs we share below gives you absolutely great value – plus a way to get that booty in shape in as little as 30 days.

#1. Bikini Body Workouts


First up is Bikini Body Workouts.

We really liked this product and tried it for ourselves. We found that Bikini Body Workouts is one of the very few “complete” systems out there that have been tailored for women who wish to walk around with a sculpted physique – and they do not lack a booty workout program.

This is not like the average system that will give you a couple of exercises to try out and then leave you on your own.

Instead, Bikini Body Workouts is a multi-module system that comes with multiple programs – you follow these programs in order to tone your stomach, get rid of flabby arms, and then, of course, to help you get that great, firm, and big butt look.

Let’s take a look at what is included in the Bikini Body Workouts program:

  • Bikini Body Online Instructional Exercise Videos: Yes, that is right. No need to read through long and tedious articles. Instead, you get access to an online library of videos that introduces you to a range of different exercises. You won’t only be shown examples of how to do these exercises but also given exact instructions on the process to follow in order to master each of the exercises. Each video also comes with some expert advice and tips from Jen Ferruggia.
  • The Bikini Body Workout Guide: A guide that offers you step-by-step instructions on how to tone each part of your body. You also get a complete overview of different exercises that you can perform to achieve the results that you desire.
  • Bikini Body Nutrition Guide: This is a comprehensive guide that tells you about the nutrition that your body needs to look and feel great. By loading up on the foods presented to you in this guide – and also staying away from the “no-no” list – you get the ability to tone your body in the right way to feel more confident when you wear a bikini – just as the name would suggest.
  • Bikini Body Supplement List: Many people find that supplements offer them an advantage when it comes to burning fat, increasing muscle tone, and boosting their performance while participating in physical activities. Not all supplements are great, however. This guide tells you how to look for supplements that actually work. You will be given details on what ingredients to look for, what ingredients to stay away from, and how to set up the ultimate supplement list for a major boost in your results.
  • Bikini Body Comprehensive Shopping List: We really loved this feature! It’s a complete shopping list that you can take with you to the store. Grab what’s on the shopping list, and you have everything you need to prepare the nutritious meals that are shared with you in the nutritional guide.
  • Bikini Body 21-Day Booty Blast: Finally, the one you have been waiting for – the booty blast guide. In this guide, you get the perfect set of exercises and strategies that you can use, along with the other guides, to help you achieve those perfect looking buttocks. Large and firm, just as your man likes it, according to research, of course!

Click here for full details & Read Testimonials | Click here for coupon codes

#2. Unlock My Glutes

Unlock Your Glutes System


Another great program that we also tried out is the Unlock My Glutes guide.

This is yet another online program that you can buy and access right now – there is no need to wait for a book or anything to be shipped to your doorstep. Now, the focus behind this guide is a little different from what you might be used to be doing.

The guide claims that most people have been performing exercises the wrong way when it comes to enhancing the size of their buttocks.

The idea behind the Unlock My Glutes program is to introduce you to a system that was developed by fitness experts.

The author of the program claims that by following these exercises every day as prescribed to you, you will be able to experience a significant gain in strength, roundness, and size – that is your buttocks, of course.

All of the exercises you are given in the guide focuses directly on your glutes – these are muscles that have quite a large impact on the appearance of your butt.

When you exercise your glutes the right way, they become stronger and larger.

The result… well, the increased size of your glutes will show in your butt.

The author goes on to explain that by strengthening your glutes through the exercises that they will be introducing you to in the guide, you also gain access to a large list of benefits.

These benefits are actually risk factors that you are facing when your glute muscles are weak.

Side-effects of weak glutes include:

  • Hip pain
  • Upper body pain
  • Reduces strength
  • Leg pain
  • Knee pain
  • Hamstring strains
  • Sprains
  • Instability in your ankles
  • A poor posture
  • Plus the common “flat butt syndrome.”

The author being the Unlock My Glutes program is Brian Klepacki.

He is commonly also referred to simply as “Coach Brian.” Brian is a Certified Strength & Conditioning Specialist. He also holds a Masters Degree in Exercise Science.

He considers himself a Functional Movement Specialist.

The techniques that you will be introduced to if you decide to follow Brian’s guide include:

  • Restorative lengthening techniques
  • Neuro-muscular activation techniques
  • Spine protecting movement techniques
  • EMG Proven muscle recruitment techniques
  • Iso-Holds
  • Time under tension tempo techniques

What’s included in this package?

Here’s the list:

  • Unlock Your Glutes Manual
  • The Complete Coaching Videos: Bodyweight Edition
  • The Complete Coaching Videos: Gym Edition
  • Strong Legs Workout Videos
  • 14-Day Rapid Fat Loss Plan (Great if you need to lose some weight in other areas while toning up your butt)

Click Here To Visit Website & Learn More!

#3. Booty Type Training


Another program that we would quickly like to share with you is one called the “Booty Type Training.”

The author of this program is also quite well-known in the fitness industry – but the impressive part of this program is not really the author, but rather the fact that you will start seeing impressive results in just 14 days.

That’s just two weeks – no need for any type of invasive surgery or having to take any possibly dangerous pills.

Just a simple technique that you follow as instructed in the guide, and you are on your way to buttocks that look firmer, larger, rounder, and even lifted. Think of this as a Brazilian lift, but without the knife and without the risks.

The technique that you are introduced to in this guide was developed a few decades back, but perfected by scientists at the Victoria University in Wellington – situated in New Zealand.

Here’s a quick rundown of what the program is about:

  • No need to go on a juice cleanse
  • No need to use any type of expensive gym equipment
  • No need to take any type of supplement

All you need to do is follow a 10-minute exercise protocol that was scientifically developed to help sculpt your buttocks – and you only need to do it three times every week to see results.

Thus, this is really the program you want to get your hands on if you have a full schedule.

Click Here To Visit Website & Learn More!

Why Do You Want A Bigger Butt?

Let’s start with the basics – why do you want a bigger butt?

If you are looking to make any changes to your body, there should be a good reason behind this to start off with.

Why you may ask… well, if you know why you want to achieve a specific goal, then you are motivated to reach for it.

Studies have even looked at how motivation affects results.

If you are obese and you want to lose weight, then the two main reasons behind your goal would usually be to look good and have a more pleasant appearance, as well as to reduce the health risks that obesity exposes you to.

Now, when it comes to a bigger butt… you will have to decide what is the motivation behind your goal.

Attraction to your male counterparts may likely be the primary reason here.

Get yourself motivated – this way, you will find it is easier not only to get started with your bigger butt program but also to keep your head in the game in the long run – until you achieve the results that you desire so much.

Plus, we should note here that adding a little more fat into your buttocks would certainly not be as bad as growing a stomach. Studies have found that fat that accumulates in your buttock region is not as harmful as the fat that collects in your abdominal region.

The fat in your stomach area is known as visceral fat. Studies have linked this particular type of insulin resistance and also found that you may be more likely to develop certain types of cancer if you have too much fat in the stomach area.

The same risks may not be present if you keep your stomach lean and simply work on increasing muscle mass and adding a small amount of extra fat to your buttocks.

In addition to these benefits, another study, published in the International Journal of Obesity, scientists found that while regular obesity that primarily causes fat to accumulate in the stomach causes an increased risk of hypertension and diabetes, fat that rather collects in your butt may have the opposite effect – reducing your risk of developing these diseases.

Is It A Good Idea To Get Butt Augmentation Surgery?

butt surgeryIn just one year, between 2015 and 2016, there was a 26% increase in the number of buttock augmentation procedures performed by plastic surgeons throughout the world (source).

Millions of women are starting to opt for surgical procedures to help give them a butt lift, to increase the firmness of their buttocks, and, of course, to make their booties look bigger than before.

Before we consider potential dangers and side-effects of a butt augmentation procedure, let’s first consider how the process actually works.

It is important that you understand how butt implants and the augmentation procedure works before we consider why it may not be the most appropriate option – for many people, the argument would lie with the fact that celebrities are opting for these procedures, so why shouldn’t they also do it…

A particularly popular option is known as the Brazilian butt lift.

During this process, a fat grafting procedure is used. What happens during fat grafting is that a surgeon will need to harvest fat from a particular location of your body where you wish to reduce fat accumulation.

For many women, this would be from the abdominal area. Some women also ask the surgeon to remove fat from their arms, their upper back, and their thighs.

It is important that you and your surgeon work together to identify the best location where fat should be harvested from.

The fat that has been taken from the harvesting area will then be implanted into your buttock region.

There are many things that need to be taken into consideration during fat grafting and a surgical procedure to implant fat from one location into the buttock. The patient has to undergo a comprehensive 360-degree examination by the plastic surgeon.

A thorough planning process then needs to be initiated to ensure to avoid problems with the results.

While the results are instantaneous, we do want to emphasize the fact that there are many risks associated with these surgical procedures.

Let’s take a look at some risks that you should know about.

  • With any type of surgical procedure, there comes a risk of infection. Since the surgery will be done in more than a single location – fat needs to be removed from one location and then implanted into your buttocks – you are at even great risk of developing an infection at the surgery site. The risk increases as the amount of fat you would like to have transferred increase.
  • Since antibiotic prophylaxis is often used, especially in cases where a more significant amount of fat will be transferred, this further contributes to the high prevalence of antibiotic resistance.
  • When you undergo a surgical procedure for increasing the volume or size of your butt, you also carry a risk of blood clots. It is important to note that, in some rare cases, blood clots can move toward the lungs or the heart. This can hold life-threatening complications.
  • In some patients, wounds may take longer to heal or not heal properly. There are also cases where excessive scarring may occur following the procedure. This can definitely affect the physical appearance of the areas that were involved in the surgical procedure, including your buttocks.
  • There are also cases where contour irregularities may appear in the areas where fat were removed from the body. Some people may also find that contour irregularities affect their buttocks following this type of procedure.

How To Get A Bigger Booty Without Surgery?

Due to the fact that there are quite a large number of risks you put yourself under when you decide to opt for a surgical approach, you might be wondering what your alternative would be.

We looked at a few programs at the beginning of this article, but we also promised to share a few techniques with you that can be used right now to start enhancing the size of your butt, without risking your health or damaging your body.

There are actually a few ways that you can go about toning up your butt – we will be focusing on your diet and your exercise routine here.

When you get the right balance between the two, it means you have a winning strategy for achieving your goals – for some people, and results will definitely start appearing within as little as 30 days!

We recommend trying the Bikini Body Workouts. It contains a full body workout, 21 day booty blast AND a nutrition guide all for just $29.99 which is well below what others are charging.

Check out Bikini Body Workouts here.

How does food affect the size of my butt?

First, let us take a look at how you should adjust your diet in order to help you grow your butt. In order to understand how your diet should be changed, it is important to consider the fact that different foods have different effects on fat distribution throughout your body.

If you currently have a bigger belly than a butt, then you are probably prioritizing fast foods and fried foods in your diet. Perhaps your diet contains a lot of processed foods.

The problem with processed foods and the food you eat that are fried or contain a lot of refined ingredients is that the fat produced from them are usually distributed to your stomach first. In turn, this leads to an increase in abdominal fat.

You eventually develop abdominal obesity. A 16-year study found that abdominal obesity plays a major role in the risk of cancer, as well as cardiovascular disease.

Abdominal fat releases cytokines, which leads to inflammatory triggers in your body. This further increases your chance of heart disease and diabetes.

You also have a risk of pancreatic cancer, esophagus cancer, and cancer in your colon, according to one publication.

The idea in terms of dieting for a bigger buttock is to ensure that you have a good balance in your macronutrient profile when it comes to a meal plan. This means balancing out proteins, fats, and carbohydrates.

All of these should, however, be obtained from healthy sources.

For the glutes, you should focus on simple carbs.

Many suggest whole grains when it comes to loading up on simple carbohydrates to increase the size of your glutes during a workout.

You can also obtain simple carbs from beans and legumes. Potatoes would also be a great choice.

They are not only great for loading up on carbohydrates, but also high in vitamin C, potassium, vitamin B6, and other important nutrients that your body relies on.

When you include legumes as a source of carbs, then you will also load your body with some high-quality protein – this means legumes should ultimately form part of your diet.

This is like a two-in-one food option when it comes to asking how to get bigger buttocks.

Your fats should only come from healthy foods. When it comes to looking at healthy fats, avocado would be your best friend.

This food is exceptionally high in healthy fats, including polyunsaturated fats and, of course, monounsaturated fats.

There are many other options that you can opt for if you wish to consume some healthy fat foods. Greek yogurt is particularly popular.

When you consume Greek yogurt, you also load up on protein and even probiotics, which will be great for your digestive system. Nuts also contain high amounts of healthy fats.

Protein will help to rebuild the glute muscles following a hard workout session. This also makes protein one of the most important macronutrients in terms of achieving your goal – which would be to boost your butt.

Try to get your protein from eggs and fatty fish varieties. Poultry is another great option for adding more protein into your diet. Some lean red meat cuts can also help you load up on quality protein.

High-quality plant-based proteins, as previously mentioned, can be found in legumes, as well as in beans. You can also supplement your protein intake by using whey protein powder in a shake if you feel like it.

Just to give you an idea of what to eat…

For breakfast, perhaps enjoy up to four egg whites. Add some grapefruit to your breakfast, along with a piece or two of bread (whole wheat, of course).

You can enjoy a chicken breast fillet for lunch, along with some lettuce and a few spinach leaves.

You can include some avocado as well to increase your intake of healthy fats. End the day with a delicious salmon fillet, along with asparagus and quinoa.

As you can see, it really isn’t that hard to create a healthy meal plan that will benefit your butt.

What exercises can I use to get a bigger butt?

We have addressed the food part, now on to the exercise part. It would be difficult for you to grow your butt by simply changing your diet. You also have to ensure that you do the right exercises that will actually benefit your buttocks and help you grow them.

There are actually many different workouts to get a bigger butt – you have to find the one that works right for you in particular.

Squats are often considered the best of all exercises when it comes to the butt.

There are many programs and publications out there that would not recommend squats, but if you take some time to learn how to do a squat the right way, then you will surely be able to find that your butt should start to grow after a few weeks of these activities.

To increase the effects of squats, you can try to add some dumbbells to your routine. This will also help to improve the tone of your stomach, legs, and even your arms – all at the same time.

There are types of booty workouts that you can also try out, of course. Squats would certainly not be the only great option when it comes to asking how to get a bigger booty.

The Curtsy Lunge is something you might want to give a try as well. This is a simple exercise, but you will need a set of two dumbbells to perform this activity. Hold a dumbbell in each of your hands. Your feet should be apart. You lift the dumbbells while keeping your arms straight.

You then take a step backward with one foot and cross it in behind the other leg. You bend your knees while keeping your body in a straight up position.

After you reach this position, you simply return to your starting position, and then do the same move, but step backward with the opposite foot.

Other activities that you might want to try out too include:

  • Goblet squat
  • Swiss ball bridge
  • Dumbbell dead life

Here’s what Katya Henry does to work her buttocks –

How long does it take to get a bigger butt?

This is a very common question. Unfortunately, there is no simple answer.

For each person, it would be different…

There is a lot of different factors that you should account for when trying to answer the question.

It also depends on how much you will be working on your program – exercising every day and eating the right foods without splurging on processed and fried foods would obviously help you achieve results faster.

Final Words

Having a large butt is a new trend among millions of women, but then we have another group of women with relatively small buttocks.

These women often desire the ability to be able to boast with big booty, but they are often unsure how to go about increasing the size of their buttocks.

While there are some strategies that can yield instant results, these hold the risk of both short-term and longer-term side-effects. In this post, we shared a couple of useful ways that you can increase the size of your booty in just a month without going under the knife.


RecommendedBest Alternatives to Leg Curls