Nine ways to get the best bum ever – without a Brazilian butt lift
NOT all of us are blessed with the curves of Kim K or Beyoncé, but the good news is you can still achieve the butt of your dreams, without resorting to the surgeon’s knife.
The glutes are three sets of muscles that make up your bottom.
They include the gluteus maximus – the largest and one of the most powerful muscles in your body.
Boosting your glutes will not just give you a curvy derrière – it’ll have health benefits, too.
Vanessa Gebhardt, a training specialist at Freeletics, explains: “The glutes affect your ability to sit, stand, climb stairs, walk up and down hills, and pick up heavy objects safely off the floor.”
They also support posture and help you avoid knee and ankle problems, and joint issues, such as tightness, stiffness, limited movement and pain.
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“Building and maintaining strong glutes will have a positive impact on athletics performance, while also reducing the risk of injury,” adds Vanessa.
Here are nine ways to get your best bum ever (no Brazilian butt lift required!).
1. Brush That Booty
The lymphatic system is a huge network of tubes and vessels that help us get rid of waste and toxins from the body, but it doesn’t always work smoothly – which is where body brushing comes in.
Though it won’t get rid of fat (if only it were that simple!), body brushing can help flush bacteria and toxins out of the lymphatic system, which can lessen cellulite and improve the tone of your bottom.
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Kate Shapland, founder of leg care brand Legology, says you need a good body brush (try Botanics Exfoliating Body Brush, £6.50) to use before, during or after a shower.
“Body brushing should be done in quick flicks all over the body – always in an upwards movement towards the heart and the lymph nodes. It should be swift and light,” says Kate.
“The bristles do the work – gentle sweeps pushing the lymph along without much effort.” It should never be uncomfortable or painful, so if it is, go lighter or try using a different brush.
2. Get Squatting!
The squat is a classic bum-builder, but they are great for developing power, too.
“Squat jumps encourage you to focus on generating stability and force, both of which require muscular strength,” says Vanessa.
Stand with your feet shoulder-width apart.
Push your hips back and drop down into a squat by bending the knees, before pushing up through your feet and jumping as high as possible off the floor.
Aim to keep your eyes fixed on a point directly in front of you to ensure your back stays upright, and try to land in the same spot you took off from, then repeat.
“You want to develop power, so really explode up from the floor with as much strength and speed as you can, and remember, plyometrics (jumping movements) should be seen and not heard, so keep your landing soft,” adds Vanessa.
“Focus on driving upwards with as much power as possible in each repetition to really get your muscles burning and heart pounding.”
3. Combine cardio and strength
If you want to build your bum’s muscle tone, then you must incorporate strength training into your exercise routine.
Purely a cardio bunny? It’s time to step back from the treadmill.
“Too much cardio could hold you back from gaining curves, but to ensure a full-body training regime, it should be included alongside resistance training,” says Vanessa.
“For maximum benefit, do cardio and strength training on different days, but if you’re combining them in the same workout, do your strength training first.”
This is so your muscles aren’t fatigued. You want all the power to go into the strength section of your workout for the best results in terms of muscle growth.
4. Lunge Around
“One of the most effective exercises is lunges,” says Vanessa.
“If you’re new to fitness, start with a stationary lunge or lunge walk. If you’re a more seasoned athlete, go with jump lunges. Try to jump as high as possible to really maximise the movement.”
To perform a basic lunge, stand tall, then take a large forward step with your left leg.
Bend at both knees and drop down, ensuring the front knee doesn’t go in front of the left ankle. Your back knee should be hovering just above the ground.
Pause at the bottom, then push up through the front heel to rise.
That’s one rep. Try 10 reps on each leg. Next, add a dumb-bell in each hand for the resistance you need to really feel the burn in your butt!
“The glutes are a big muscle group and they can take a lot – likely more than you think you can handle,” says Vanessa.
“Make sure you’re pushing yourself out of your comfort zone. If you’re using more resistance, don’t be alarmed if you can complete fewer reps – in the long term, this approach will help you to see a difference.”
5. Switch up your diet
We’re never one to turn down a potato, but it turns out they could help give you an amazing butt, too.
David Wiener, training and nutrition specialist at Freeletics, says: “You need to focus on building lean muscle, which requires two things: energy and recovery.
"Eating sweet potato will help. It’s a complex carbohydrate with a high glycemic index and produces sustainable energy so you can lift heavy weights and build a booty.
"Other brilliant foods for energy include oats, brown rice and bananas.
“To build lean muscle, protein is key, with some of the best foods including white meat, lean steak, seeds, pulses and high-quality protein shakes.”
For best results, combine these foods with lower-body resistance workouts, such as lunges.
6. Dress to impress
Choosing the right trousers or leggings can help create the appearance of a rounder booty.
Nataly Komova, registered dietician and fitness expert for JustCBD (), says to opt for bottom halves where the waistline is level with your belly, and adds:
“For an even easier boost, wearing heels when you’re out can also lift the butt and make your bum appear rounder as the leg muscles are tightened up.”
7. Feed your muscles
Nataly says including fatty fish, such as salmon, sardines and mackerel, plus low-fat fish like tilapia, in your diet can speed up results.
“They are high in protein and vitamins that promote the development of muscles and tissues,” she says.
“Salmon also contains healthy omega-3 fats that hasten muscle recovery after intense exercise and increase muscle volume.”
8. Step To It!
One of the easiest things you can do to work your glutes and make them stronger and perkier is to take the stairs.
Online trainer Diren Kartal says we should get climbing those escalators, too: “Think of it as a free workout. Your behind will thank you for it!”
He adds: “If you work in an office with steps, or at home and you have stairs, add in some step-ups to your day-to-day routine.
"Choose steps or stairs that are high enough so your knee is at a 90° angle when it’s bent. Place your right foot on the step, press into your heel, step up and touch your left toes to the step.
"Do as many reps as you can, then swap sides.”
9. Walk This Way
Diren also recommends a brisk power walk to get the glutes fired-up.
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“Get off the train or bus a stop earlier than your normal one and walk the extra steps briskly to your destination,” he says.
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“Stand up while taking a phone call and really squeeze and release your glutes – you’re still working and no one will be able to see these small yet powerful movements you’re doing!” Small changes can all add up!
- Disclaimer: you might need to get new jeans for those new curves…