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LADIES: 18 tips for a Bigger Butt from a GUY



Sep 11, 2014
Curves are beautiful. We need more of it. With this info every guy that sees you will thank me for helping you achieve this goal. And thats what I want too look great.

Pardon me if anyone finds that offensive but Women are always beautiful.

There is no such thing as an ugly woman. ~Vincent Van Gogh


Top 18 Tips For a Bigger Butt

How to make your Butt Bigger

1. Just Do Butt Bridges or Hip Thrust

Search youtube - Weighted Hip Thrust and Weighted Butt Bridge

All you need to do is 4-to-10 sets using a weight that allows you to ONLY do 5-to-12 reps per set of either the butt bridge or hip thrust 1-to-2 days per week to get a bigger butt &…

You can add some of these other butt exercises to your workout (but you really don't need to) and don't waste your time with these butt exercises like
donkey kicks, cable kickbacks or the Brazilian butt lift routine where you have to use light weights and high reps to get a butt

If all you did was use this first tip you'd definitely be on your way to a bigger butt in 2-to-4 weeks

You can quickly & easily get a butt like Kim Kardashian,
Jennifer Lopez, Beyonce, or Iggy Using heavier weights for sets of 5-to-12 reps doing Hip Thrust, Butt Bridges

2. No More Girly Weights

You are Women not girls... So no "girly" weights

If you use lighter weights or no weight at all for higher reps of more than 12-to-15 reps per set on any butt exercise you do then yes…

You'll at least get a butt that's a little bit bigger & rounder like Ciara Fergie Kate Hudson

you may be satisfied with but…

To get a bigger butt like Kim Kardashian
Kim Kardashian, CoCo Beyonce etc

You're going to have to use heavier weights that limit you to 5-to-12 reps per set because your butt gets bigger as it gets stronger and your butt can't get as strong using lighter weights for high reps.

3. Stop The Insanity!
Insanity: doing the same thing over and over again and expecting different results.
Albert Einstein

So if you keep using the same amount of weights, reps & sets each workout you do then

your butt won't get any stronger meaning it won't get that much bigger so…

To make your butt bigger & stronger each time you workout…

You need to start keeping a training log &…

Keep up with how much weight, reps and sets you do and then each time you workout…
You want to try to use heavier weight, do more reps (staying in the 5-to-12 rep range) and/or more sets.

For example… If you did 4 sets of 8 reps using 100 pounds with the hip thrust then the next time you workout…

You'll need to do at least 5 sets and/or…
You'll need to do at least 9 reps per set and/or…
You'll need to use at least 105 pounds to progressively get closer & closer to getting the bigger butt you want

Use your training log and always try to beat your last butt workout by using heavier weights, more sets and/or reps every time you workout or instead of waiting until your next workout…

You can also try to beat each set you do in a workout by doing more reps and/or using heavier weights on each set.

4. More Exercises For a Bigger Butt…
The exercises below will also give you thicker thighs…

Barbell Squats,Elevated Lunges (barbell or dumbbell), Leg Press,Dumbbell Squats,Belt Squats

Tip: When doing squats or lunges try to come all the way down past parallel in order to get a better butt workout and you can watch the squat or lunge video here for more info but basically…

You want to come down so far when doing squats or lunges that your butt nearly touches the floor and after you've squatted all the way down…

Pause for about 1-to-3 seconds and then stand back up by pushing thru your heels so you'll get a better butt workout.

5. Sprint like you stole something
how to do hill sprints for sexier legs
40-to-100 yard sprints at top speed as if a dog where chasing you is one of the best ways to get sexier legs and if you don't believe that… Look at the legs of some of the world's fastest sprinters.

Quick tip: The stepper the hill is = the better butt workout you'll get

6. Get Your Ass Kicked!

See tip #1 again but in each butt workout you do you only need to do 1 exercise for 4-to-10 sets using heavier weights that only allow you to get 5-to-12 reps per set and at the most…

You could do 2 exercises (for maybe 4-to-6 sets each) by doing the hip thrust or butt bridge while adding another butt exercise but MORE IS NOT BETTER!

Focus on trying to get a quality workout where JUST One Butt exercise literally kicks your ass!

If you feel you can still do 20, 50 or 100+ reps of donkey kicks or go thru the entire Brazilian butt lift routine after doing 4-to-10 sets of Weighted Hip Thrust, Weighted Butt Bridge or 1 of these exercises then…

You probably should check to see if you was using heavy enough weights.

7. Only 1-to-2 Days Per Week

When you're using heavier weight where you can only get 5-to-12 reps per set then doing a butt workout 1-to-2 days per week is more than enough to get you the bigger butt you want &…

Working out more than that will actually slow down the butt building process because you're not giving your glutes (your butt muscles) enough time to rest, recover and grow.

8. Feed Your Butt

After you break down or do damage to your butt muscles by working out…

You will have to get enough protein in your diet to build your butt back up into a bigger & stronger one &…
You can get enough protein by making 25-to-50% of your diet protein &…

Get all the protein you need from food, shakes etc.


Sep 11, 2014
10. Pause

When you do pause reps you take a slight 1-to-3 second pause right before you do the working part of the exercise where you actually move the weight - for example…

When doing the squat you would squat down and then pause for 1-to-3 seconds before squatting or standing back up to the starting position or…

When you do the hip thrust you would pause for 1-to-3 seconds while your butt is on the floor before thrusting your hips up in the air.
The reason why pause reps help you build a bigger butt faster is because pause reps force you to use 100% of your butt muscles without you using any momentum that takes away from your butt building workout.

Now I'm NOT saying that YOU CANNOT get a bigger butt doing regular reps without pausing but you'll get a better butt building workout using pause reps.

11. Use Your Heels

When doing a butt exercise it is very important that you push from your heels (and not your toes) to "feel it more' in your butt so when doing exercises like the Leg Press, Squat, Lunge, Hip Thrust & Butt Bridge…

Curl your toes up or place your toes on a very thin book to help you focus more on pushing thru your heels.

12. Squeeze!

When doing exercises that target the butt only like Hip Thrust & Butt Bridges… Squeeze or contract your butt muscles real hard for at least 2 seconds at the end of each rep.

13. Drop sets

In a drop set - what you do is…

You start off with a heavy weight you can only do 5-to-12 reps with and after you done up to 12 reps with the heavy weight you started with…
You would then lower the weight (or use a slightly lower weight that is usually 10-to-30 pounds lighter) and you would once again do up to 12 more reps with that weight and after that…

You would finally lower the weight again and then finally you would do up to another 12 reps with that weight so for example…
Your drop set may look like this here…

  • You would start off by doing a butt bridge with 160 pounds for 12 reps and then…
  • You would do 140 pounds on the butt bridge for 10 reps and finally…
  • You would do 120 pounds for 10 reps to finish off the drop set and…
  • Drop sets are best done for the last 1-to-2 sets of your butt building workout because they are too intense for you to do them for more than 2 sets at a time.

14. Stretch It Out

You can get a much better butt workout by doing just 1-to-2 sets of 15-to-45 seconds of static stretching for your calves, thighs, lower back, hamstrings and especially your hip flexors before and/or during your workouts for a bigger butt because…

When you do these lower body stretches before doing any squat exercise you'll increase your range of motion which allows you to go down deeper in your squats which leads to you getting a better butt workout.

You really should do the hip flexor stretch to give your butt bridges & hip thrust workouts a boost.

15. This Will Not Make Your Butt Bigger

As I mentioned earlier… Doing any butt exercises with

light weights & high reps probably will not make your butt that much bigger so unless you want a butt like Ciara
Ciara, Fergie
Fergie or Kate Hudson…
Kate Hudson

Stop wasting your time doing exercises like donkey kicks, cable kickbacks or the Brazilian butt lift routine where you have to use light weights and high reps to get a butt

16. Burn out your butt

You can pre-exhaust your butt muscles before your bigger butt workouts for a more intense (and more advanced) butt workout that will make your butt stronger much faster making it get bigger quicker over a regular butt workout without you pre-exhausting, pausing, and/or using drop sets so how do you pre-exhaust or burn out your butt muscles?

Basically you do the exercises from Tip 15 using lighter weights and do up to 6 sets of 15-to-30 reps to pre-exhaust your butt muscles before doing your serious butt building exercises from Tips 1 & 4 with heavy weights. You could also do this 5 minute or 4 minute butt workout to pre-exhaust your butt.

17. Maca Doesn't Work

The only thing you can eat or take for a bigger butt is a good diet plan where 25-to-50% of your diet is protein

Maca or those other so called magical pills do nothing to help your butt get bigger and WebMD also says maca does nothing &…
The only magic supplements are Protein shakes, Protein Bars and/or MRPs because they help you get enough protein in your diet for a bigger butt.

18. It Won't Take Long

It'll take you only 2-to-4 & definitely no more than 4-to-8 weeks to get a butt like Ciara
Ciara, Fergie
Fergie, Kate Hudson
Kate Hudson or like this &…

Expect it to take 4-to-12 or no more than 4 months to get a Bigger butt


Aug 19, 2011
I didn't read the post I'm sure it's great info but thanks for posting that picture it's beautiful ;)


Dec 12, 2010
big butts are disgusting...more region to need more toilet paper and more shit wiped..big butts are lazy butts...i blame it on rap music


Strength Pimp
Feb 27, 2011
big butts are disgusting...more region to need more toilet paper and more shit wiped..big butts are lazy butts...i blame it on rap music

I am pretty sure bigger glute muscles don't enlarge the anus.


VIP Member
May 27, 2013
I like big butts and I cannot lie, you other brothers can't deny, when a girl walks in with an itty bitty waist, and a round thing in your face, you get sprung!


Certified Pillow Biter
Jul 17, 2013
I would like to pull those buttcheeks apart, slide my head in there face-first, and then let them slam shut.


Dec 31, 2011
big butts are disgusting...more region to need more toilet paper and more shit wiped..big butts are lazy butts...i blame it on rap music

You sir are a douche nozzle to insult a Fine Grade A ASS like that.

That could be the finest All Time Ass I ever seen, Gstack, was there a article too?


May 25, 2011
decent tips, plie squats with bb, and box jums or step ups are great too …..
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