Q:

How can I get a bigger bum without surgery?

A:

Quick Answer

A butt's size can increase through weight-training exercises. Melissa McNamara from Jillian Michaels recommends building the gluteal muscles through targeted strength exercises and losing weight to slim the appearance of the waist. Squats, lunges and deadlift exercises should be performed at least two days per week. Higher weight bearings provide better results in a shorter period of time. Weights should be increased gradually as strength is built in the glutes.

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Full Answer

McNamara suggests cutting 500 calories per day from the diet to yield one pound of weight loss each week. Losing weight allows muscle definition to show more prominently and helps to reduce the appearance of cellulite. To achieve this, your diet should consist mostly of fresh vegetables, fruits, lean meat and whole grains. Physical activity should be increased to between 150 and 250 minutes per week, preferably in the form of moderately intense aerobic exercise. Examples include brisk walking, jogging and hiking. McNamara also recommends incorporating core-building exercises into your weekly schedule. The core muscles are the abdominals, obliques and lower back. Some exercises focusing on this area include regular crunches, planks, barbell deadlifts and back extensions. As the muscles in the glutes and core are developed, the butt begins to appear firmer and more rounded, and the waist shrinks in size.

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