We’re sorry to burst your bubble here and deliver some negative news right from the off, but you can’t build your butt overnight, well, not naturally, anyway.
But it’s not all doom and gloom. While you can’t add size to your butt overnight, you can make it appear larger.
And that’s what we’re after, right? A bum that actually looks bigger and better whilst we work hard in the gym to build a bigger, better bum.
It’s like faking it till you make it.
The only way we’re going to make our bum look bigger instantly is by deceiving the eye.
That’s right. We’re talking about clever fashion tricks that will make your bum look bigger than it is.
Here’s what you should consider:
Scrunch bum leggings are one of the latest fashion trends, and they’re designed to give your bum an extra lift and make it look bigger.
The fabric is gathered at the back, which gives your booty a bit of a push and makes it stand out more. The effect is subtle, but it does give your bum a bit of a boost (in terms of visual appeal, anyway!).
If you’re looking for affordable scrunch bum leggings, that get the booty poppin’ then the Contour Scrunch is the collection for you.
Another great trick is to wear a pair of well-fitted jeans. The idea here is to highlight your bum and give it the attention it deserves. So, avoid baggy jeans and go for something more tailored.
The right jeans can make your bum look more voluptuous (oh yes, that's the word), and with the right top, you'll be sure to turn heads. Try it out, and don't forget to take a "before and after" pic.
Butt lifters shapewear has been around for a while now, and it's still a common method used to make the bum appear larger. This type of underwear is specifically designed to lift, shape, and define your bum, making it appear fuller and firmer.
Whether you opt for panties or shorts, shapewear can really make a difference to your bum's overall appearance (did we mention the added confidence boost, too?).
Waist trainers make the waist look smaller, which in turn makes the bum appear larger. They work by compressing the skin and hugging you at the waistline, creating an hourglass figure.
They can be a bit uncomfortable and take some getting used to, but once you’ve got the fit right, they’ll work a dream.
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You probably remember bum pads from the days of school discos and 90’s fashion (for those of us who were around back then).
They’re still around, although they’ve been modernised, and you can buy them in all different shapes and sizes.
They’re a great, fast option to "pump" up your bum and make it look bigger. Just keep in mind that some clothing (such as leggings) might not be suitable for wearing with them.
If you’re not a fan of the Bum scrunch leggings, you could always opt for a pair of high waisted leggings without the scrunch. These leggings are designed to suck everything in and provide extra support for your midsection, helping to give your bum that extra oomph.
These days, you can find high-waisted leggings in all sorts of styles, fabrics, and colours, so it’s easy to find a pair that works for you. Our personal favourites, and some may say we’re slightly biased here (haha!) are the Robor Fitness High-Waisted leggings. Not only do they look good and make you feel amazing – they’re extremely affordable!
Not instant, but it can be bigger after a few hours of surgery (not that we advocate this!). The most common procedure is a Brazilian Butt Lift (1), which involves transferring fat to the areas of your buttocks where you want it.
While the operation is considered safe, it’s expensive and involves some risks (2). Some of the potential complications include the following:
If you’re considering surgery, research and ensure you go to a qualified surgeon.
Unfortunately, some things just won’t make your booty bigger overnight (or at all, for that matter). They’re just another marketing ploy to make you party with your hard-earned cash.
These creams are often advertised as a way to make your bum look bigger, but the reality is they won't work.
At best, these creams will provide a temporary tightening effect, but there is no evidence that they can change the size of your bum in any way.
The only way to make your bum bigger is to put in the hard work; focusing on a muscle building diet and training plan.
Several supplements out there claim to help you get the booty of your dreams. While some of these may increase energy and recovery; we can't guarantee they’ll make your bum any bigger.
Supplements that can be used during a muscle building phase of training include:
To understand the benefits of each of the mentioned supplements, check out ‘The best supplements for building muscle’ and if you’re in the market for a bargain – we have another article identifying the 3 cheapest protein shakes on the market.
So, we’ve discussed how to trick the eye to make the butt appear larger, but how do we actually make it larger.
Well, this boils down to two elements, diet and training – let us explain.
So we get off on the right foot, let's understand one thing. The majority of the bum is a muscle (in fact it’s 3 muscles, more on this later). So to build the bum, we’ve got to build the muscles.
To build muscle, we need to be supplying the body with enough energy (food) to build new tissue.
This is commonly known as the calorie surplus. A calorie surplus involves eating more calories than you burn on a daily basis – this ‘surplus’ of energy will go towards building new muscles.
If we don’t eat more than we burn, then we’re never going to build muscle, simple.
To work out exactly how much you need to be eating to build muscle, check out the linked article.
It’s here you can work out how many calories, protein, carbohydrates, and fats you need each day to support the muscle building process.
The other most important element to building muscle is resistance training, ie. hitting the weights.
We need to regularly perform muscle building glute exercises to add size to the butt. These include Squats, Hip thrusts, lunge variations, leg press, glute cable exercises, dumbbell glute exercises – there are loads of exercises you could do to grow the glutes – check out the ‘Build Muscle’ section of the blog!
With our training, we need to ensure we are applying a principle called progressive overload. This is where over time we increase the stimulus placed upon the muscle to force further adaptation (ie. growth). If we don’t continually increase the stimulus placed on the muscle and train the same week in, week out; the muscle will adapt to the initial training stimulus but then plateau after a few weeks as the body no longer has a reason to adapt.
What we need to do is continually increase the demands put on our bodies. We can do this by:
Gradually increasing the weights, we work with is a great way to implement progressive overload and it doesn’t change our routine or add extra time to the session.
So, calorie surplus & glute building exercises whilst implementing progressive overload – got ya!
Despite what the marketing says, no magic pill or cream will make your bum bigger. The only way to actually make your bum bigger is with resistance training and the correct diet.
If you’re looking for a quick fix that you can use whilst you’re on the journey to physically building the butt: shapewear, high-waisted leggings, and bum pads are all options you can explore.
Give it time, work hard, and you’ll no longer need tricks to make the bum look bigger – it will just be bigger!
Good luck and happy booty building!