How To Get A Bigger Butt In One Week (Without Bulking Up Your ...

Let’s be real…VERY few people are born with a booty like Jennifer Lopez or Megan Fox (I’ve linked their workout routines for you so you can check them out if you’re interested). Unlike these 2 ladies, the vast majority of us have to work a bit harder to shape and tone our booty.

If you’re thinking about how to make your bum bigger overnight well it’s IMPOSSIBLE, but how do you get a bigger booty in just one week? And is it possible to do it without making your thighs bigger? My answer to the second question is – YES, you can grow your booty without making your thighs bigger!

My answer to the first questions is yes and no. If you are someone who builds muscles super quickly (by this I mean women who have a true Mesomorph or Endomorph body type – more on body types below), then yes. If you adjust your diet and workout, you could see results from your booty routine in just 1 week. It still probably wouldn’t be a huge difference but smaller changes and improvements are possible.

If, however, you have trouble building muscle, even with heavy weights, then the answer is most likely no. This is usually the case for women who have a true Ectomorph body type.

WHAT INCREASES GLUTE SIZE?

If you’re looking to increase your butt size, the key is focusing on simple but effective strength training exercises like squats, lunges, hip thrusts, and deadlifts. These exercises directly target your glute muscles and help build strength and shape.

You’ll also want to increase the weight you use as you get stronger gradually—this is called progressive overload, and it’s super important for muscle growth. Don’t forget, what you eat plays a big role too! Make sure you’re getting enough protein (think chicken, fish, eggs, or plant-based options) to help your muscles recover and grow.

Healthy fats and complex carbs like sweet potatoes and whole grains will give you the energy you need to fuel your workouts. Another tip, try some glute activation exercises, like glute bridges or band walks, before your main workout to make sure your glutes are fully engaged. And remember, consistency is everything! Aim to train your glutes 2-3 times a week, and give your muscles time to rest and recover in between. Stick with it, and you’ll see those booty gains!

For more details on how to make your bum bigger overnight, be sure to read through, because I’ve discussed all the tips and exercises you need to help you build that booty!

RELATED POST: DO SQUATS MAKE YOUR THIGHS BIGGER OR SMALLER?

HOW TO INCREASE BUM SIZE IN ONE WEEK? – FOLLOW THESE 3 SIMPLE STEPS

As long as you go about things the right way, you can get a bigger booty in just one week. Or, to be more precise, if you adjust your diet and workout routine, you will start seeing changes in your butt size and shape in just one week. And believe it or not, getting a big booty in just 7 days doesn’t include squats!

Here are the 3 simple steps you should follow if you want to grow your butt fast:

STEP 1: IF YOU WANT TO GET BIG BUTT FAST, YOU NEED TO KNOW YOUR BODY TYPE

I talk a lot about body types on my blog and for a really good reason. Your body type influences:

• how you put on muscle,
• how much body fat your body naturally tends to store,
• and the types of exercises you actually need to do to achieve the results you want.

If you naturally store a lot of muscle / fat in your lower body, you will need to do different exercises compared to someone who struggles to put on muscle.

If you aren’t sure about your body type, I have a free Body Type Quiz that will help you determine your body type in just 2 minutes. Plus you’ll get some workout and diet tips for your body type! :)

WANT TO KNOW YOUR BODY TYPE?

• Complete the quiz in 2 minutes
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• You will get 3 nutrition and workout tips for your body type

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RELATED POST: HOW TO GET LEAN LEGS – WHY YOU NEED CARDIO FOR SLIM LEGS

HOW TO BUILD A BIGGER BUTT FAST IF YOU ARE AN ENDOMORPH FEMALE

Women who have an Endomorph body type usually have a slightly larger frame than average and it can take a bit longer for them to lose weight. But they also tend to build muscles very fast which is awesome if they want to build their booty quickly.

You can read my blog post on what Endomorph females should and should not do when it comes to their diet and nutrition.

HOW TO GET A BIGGER BUTT FAST IF YOU ARE AN MESOMORPH FEMALE

Mesomorph women are naturally athletic and respond quickly to exercise. This means they can lose weight quickly (they also gain it quickly) and they build muscle fast. So if you have a Mesomorph body type and you’re looking to build your booty fast, you can definitely do it (yay!).

I’ve written about the best diet and workout routine for Mesomorph women so go give it a read if you are a Mesomorph like me. :)

HOW TO BUILD A BIGGER BUTT FAST IF YOU ARE AN ECTOMORPH FEMALE

Ectomorph women are usually naturally very slim and slender. You, ladies, don’t gain weight easily and you probably have a bit of trouble when it comes to building muscle. It’s much harder for you to bulk up but it’s also harder for you than for the other 2 types to build your booty quickly. So in your case, it’s not very likely you’ll see results in just 1 week. But if you stay consistent with your routine and make it a bit more challenging, you’ll get there.

If you want to get more detailed info on the best diet and workout for Ectomorph body type, make sure to read my blog post.

RELATED POST: HOW TO GET LEAN LEGS – WHY YOU NEED TO KNOW YOUR BODY TYPE

STEP 2: MAKE SURE YOU’RE TARGETING THE RIGHT MUSCLES

Let’s talk about glutes. ;)

Your butt consists of three muscles that make up the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. Targeting these muscles will increase the size of your booty and make your butt look more perky and round.

So if you’re still asking how to make your butt look bigger, you’ll want to focus on training all three of these glute muscles.

WHAT EXERCISE COULD MAKE YOUR BUTT LOOK BIGGER?

So which are the best workouts that will target your glutes? Squats? Lunges? Well, neither actually!

My personal faves and workouts I did to build my butt include:

• glute bridges (and its variations),
• fire hydrants (and its variations),
• donkey kicks (I love standing variations the most and often do them while cooking and doing dishes lol)
• and deadlifts (I love doing them with a resistance band)

You see, squats, lunges, and other traditional “butt” exercises target your glutes. But they also work out the surrounding muscle groups including your quadriceps and hamstrings (muscles at the front and back of your thigh). This means you’ll build your entire lower body and make your thighs bigger if you do exercises like squats and lunges. If this is something you want and you like having more muscle on your legs, that’s totally fine. Go for it!

But if you are someone who prefers a more lean and toned look, you may want to find exercises that target your glutes specifically (more on that below after we cover your booty-building nutrition).

RELATED POST: DO SQUATS MAKE YOUR BUTT BIGGER?

STEP 3: MAKE SURE YOU’RE EATING RIGHT

When you’re looking to get a bigger bum as fast as possible or overnight, it’s natural to think that working out is all you need to do. But exercising won’t be as effective as you want it to be if you’re not eating right.

I always say this to my clients and science backs it up as we can see in this study – You cannot out-train a bad diet.

And there’s more to eating right than just counting calories.

EAT MORE PROTEIN

Your muscles need protein to grow, develop, and repair after working out. So if you want to grow your booty, you’ll want to eat more lean protein. This means that if you want to strengthen your booty muscle (or any other muscle), you need to do resistance training and have an adequate protein intake.

Here are some healthy protein sources:

• Cottage cheese
• Chicken and poultry
• Salmon
• Beans
• Tuna
• Soya nuts
• Eggs
• Lean beef

These are all great, healthy sources of protein but muscle hypertrophy (muscle growth) often requires supplementation because we often just can’t get the recommended protein intake through “regular” food alone.

This meta-analysis of previous research shows that your daily protein intake during resistance training should be around 1.5 g per kg. And this systemic study and meta-analysis shows similar results when it comes to recommended protein intake during resistance training. Eating 1.6g of protein per kg should be enough for both women and men. It also shows that eating more than 1.6 g of protein per kg won’t provide any further benefit on gains in muscle mass or strength. This means that even if you were to eat more protein than recommended, you won’t grow your muscles faster this way.

RELATED POST: WHY YOU NEED TO EAT PROTEIN FOR FAT LOSS

REDUCE YOUR INTAKE OF “JUNK” FOOD – FOOD THAT LACKS NUTRIENTS, VITAMINS AND MINERALS

If you want to see results of your training faster and of course become healthier, I would highly recommend eating a balanced diet full of veggies, fruit, healthy fats, and lean protein.

I’m not saying you should never eat “junk” food like pizza and chocolate. You can definitely still eat those. I eat them too! I would just make sure 80% of your diet is healthy and balanced.

Food is meant to be enjoyed and not feared. I know the trend of clean eating and fear of “bad” foods really increased in recent years. (Especially in the fitness and wellness community.)

But I really don’t recommend being so strict with your diet. You don’t need to eat clean 100% of the time. In fact in counter-productive. It can create a bad relationship with food, it can lead to eating disorders like binge eating and orthorexia, etc.

WHY YOU SHOULDN’T BE TOO STRICT WITH YOUR DIET – MY EXPERIENCE WITH BINGE EATING

When I was younger, I had a phase where I was really strict with my nutrition. I would eat super healthy, super clean, and stay away from “junk” food (fast food, sugary drinks, alcohol, sweets, etc.) throughout the week. But because my restriction was so severe and I craved EVERYTHING, I would start binging over the weekend. Instead of eating 2-3 pieces of chocolate, I would eat a whole block. And that never happened to me before.

Luckily, I managed to overcome binge eating and I now have a much better relationship with food. It didn’t happen overnight but I got there eventually. I now mostly eat intuitively without restricting myself. Intuitive eating is something I would highly recommend.

If you’re not sure what a balanced diet should look like, I have a 7-day meal plan you can download for free and try out. I hope you enjoy it! :)

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RELATED POST: MISTAKES I’VE MADE ON MY FITNESS JOURNEY

HOW TO GROW YOUR BUTT WITHOUT GROWING YOUR THIGHS – BEST BOOTY-BUILDING WORKOUTS

Some women, myself included, don’t like having too much muscle in their thighs. What does it mean to have too much muscle? Well, that’s highly subjective. What may seem like too much muscle to me, may not seem like a lot to you, and vice versa.

I’m not here to tell you what your fitness goals should and should not be. If you want to build as much muscle as possible, awesome, I’m all for it! And if you want to lean out and lose some unwanted muscle bulk, again, I’m here for you!

I think it’s totally fine to train to be strong and healthy but also to achieve a certain aesthetic. As long as your fitness goals are healthy, I’m here to help you reach them. :)

RELATED POST: HOW TO SLIM DOWN MUSCULAR THIGHS

Here are some of my favorite butt workouts that will work your glutes from various angles without bulking up your quads and hamstrings:

My Favorite Workouts For Building a Perky and Round Butt Fast (Without Growing Your Legs)

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Resistance Band Booty Building Workout

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A post shared by Women’s Health and Fitness (@rachael_attard)

Legs and Booty Workout for Beginners

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My 3 Go-To Moves for A Bubble Butt

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Adrenal Fatigue-Friendly Lower Body Workout

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A post shared by Women’s Health and Fitness (@rachael_attard)

HOW TO MAKE YOUR OWN BOOTY-BUILDING WORKOUT

It never hurts to vary up your workout. And sometimes, doing the same routine over and over again gets b-o-r-i-n-g!

If you feel up to it, create your own circuit training session with these glute-only exercises:

• Donkey kicks
• Rainbow donkey kicks
• Straight-leg donkey kicks
• Bird dog
• Glute bridge
• Glute bridge pulses
• Single-leg glute bridges
• Fire hydrants
• Donkey kick cross
• Standing donkey kick extensions
• Donkey kick pulses
• Standing kickbacks with resistance bands
• Standing back leg lifts

Choose 5-6 of these exercises and do each one for 45 seconds to 1 minute. Make sure to do single-leg workouts on one leg first before moving to the other leg. This will make the workout tougher and more effective.

For best results, you’ll want to repeat your circuit 2-3 times. No rest! And to make it even more challenging and get results faster, you can always add ankle weights or resistance bands, especially if you are an Ectomorph.

IS IT POSSIBLE TO MAKE YOUR BUTT BIGGER IN A WEEK? – SUMMARY

As I mentioned already, the answer to this one is both yes and no. If you are someone who responds to exercise quickly (if you have a Mesomorph or Endomorph body type), it’s possible to see some positive changes in only one week. These changes probably won’t be anything drastic but hey, even small wins count when it comes to fitness. :)

But if you are someone who doesn’t build muscle easily (if you have an Ectomorph body type), you’ll most likely need more time to grow your booty. I know this may not be what you want to hear but I promise you this – If you adjust your diet and workout routine, you too can get a round and perky butt quickly.

So what should you do if you want to build your booty fast:

• Learn your body type – Some body types will find it easier to build a perky butt in just one week
• Target your glutes specifically – Focus on butt workouts that will work your glutes from various angles
• Change your diet – Eat plenty of lean protein and avoid heavily processed foods, sugar, alcohol, and carbs.

If you stick to this, you’ll get that perfect butt in no time but not overnight :) because it will be hard to make your bum bigger overnight!

REACH YOUR FITNESS GOALS WITH MY LEAN LEGS PROGRAM 1

If you want to transform your booty and even your whole body, you should know about my Lean Legs Program 1. I designed it to help you get the legs you’ve always wanted – lean and toned with a round perky bottom!

My Lean Legs Program 1 contains FULL-LENGTH videos you can follow from warm-up to cool down. And most importantly, all this 8-week program is designed according to your specific body type which means you are going to get the best possible results :)

Let’s train together!

Love Rachael xx

START THE PROGRAM TODAY

SOURCES:

• Glutes Anatomy – https://www.ncbi.nlm.nih.gov/books/NBK538193/
• You Cannot Out-Train a Bad Diet – https://bjsm.bmj.com/content/56/20/1148
• Muscle Strength, Resistance Training, and Recommended Protein Intake – https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00508-w, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867436/#SP9
• Binge Eating – https://www.mayoclinic.org/diseases-conditions/binge-eating-disorder/symptoms-causes/syc-20353627
• Orthorexia – https://www.webmd.com/mental-health/eating-disorders/what-is-orthorexia