Big butts are in. They are the fashion statement of the early 21st century, for better or worse. But you know what else big butts are? Frustrating. I’m not sure exactly what it is—maybe it’s that strange mixture of dense muscle and stubborn fat—but it’s incredibly challenging to change your rear end.
There are, however, some exercises that might do the trick. We’re not going to lie, though. These aren’t the cute “sit at your desk and lose weight” kind of exercises. Changing the size and shape of your butt takes a little bit of work and a lot of focus. So let’s get to it!
Workout Number One: Concentrated Walking
If you’re not comfortable in the weight room, walking might be your best bet in terms of workouts to build your butt. But I don’t just mean walking around Target while you’re grocery shopping. In fact, I’m not even talking about walking around the lake after dinner.
I’m talking about stairs. I know, I know: stairs suck and everyone hates them. But if you want a bigger, rounder butt, that’s what you’ve got to do. The nice thing about stairs is that they don’t really require any training or much thought. You’ve got to be aware of your surroundings, sure (don’t trip!), but you can listen to your favorite podcast or some workout music.
Take it slow, especially if you’re starting out.
Beginners Stair Workout
- 20 Minutes a day
- Three days a week
Advanced Stair Workout
- 30-45 minutes
- 5-6 days a week
Workout Number Two: Lunges
You can think of a lunge as a really, really long step—sometimes with weight to it. Basically, to do a lunge, you can take a step forward with one foot, then bring the knee of your back foot as close to the ground (without touching) as you can. Once you’ve reached that lowest point, bring yourself back up to standing.
Lunges are great because they’re versatile. You can do stationary lunges (if, you know, you’re getting a great butt in a crappy apartment), you can do walking lunges, you can do lunges with dumbbells or lunges in the weight room. In other words, whatever level of fitness you’re at, there’s a lunge for you!
Beginners Lunge Workout
- 10 walking lunges on each leg
- Repeat three times (do three sets), stretching between
Advanced Lunge Workout
- There are many advanced lunge workouts out there
- Try this 32 Lunge Variation Workout!
Workout Number Three: Squats
You all knew this was coming. You didn’t want it, but you’re getting it. Everyone hates squats. They suck and they hurt. But they hurt because they work. (On a serious note—if you experience intense pain while working out, you’re probably doing something wrong and you should stop. If you’re sore the next day, that’s different.)
In most cases, you’ll want to do squats with your legs farther apart. This will put more stress on your back legs and your butt (the area you want to work, right?). Basically, to do a squat, you’ll start with your legs a little wider than shoulder-width apart. Then, you’ll bring your butt closer to the ground, keeping your back straight, until your legs are at roughly a 90 degree angle. Then move up again.
Do this a few times and you’ll start to notice that your butt is getting awfully sore! That’s good—that means it’s working.
Simple Squats Workout
- Do ten squats with no weights, keeping your arms straight out ahead of you
- Repeat three times, stretching between sets (or alternate with lunges)
- Perform 2-3 times a week
Advanced Squat Workout
- Do ten squats using a barbell and weight—do NOT excess a weight that is comfortable (and make sure you’ve got a spotter if you’re just starting out)
- Repeat three times, stretching between sets
- Perform 3 times a week
If All Else Fails
It’s going to take some time to see these results. Time and commitment. And if we’re totally honest about things, not all of us are going to have that kind of time. There are things that get in the way: life, work, kids, family. The list goes on. That’s why there’s no shame in pursuing something like a Brazilian Butt Lift.
After all, it’s incredibly difficult to target a specific area of your body using diet or exercise. There’s no shame—especially in this case—in taking a more expedient and efficient route.
However you get your bigger butt, there’s little doubt you’ll be happier with this new look. If you’ve got the time, energy, and focus, these exercises to build your butt will be quite helpful. And if you don’t, it’s probably time to find a good surgeon!