woman trains butt

How to Get a Bubble Butt in 1 Month (Full Workout Plan)

Fitness & Lifestyle Workouts for Women

Every woman has always dreamed of getting the big, firm lifted butt. Women keep asking themselves how exactly such celebrities like Beyonce or Kim Kardashian have that completely rounded butt. What are they doing to get such a big booty? Is it something they are born with or is it some cosmetic surgery they have undergone? The good news is it’s no longer a dream. It’s not about your genes as many people think it is. Of course, you are actually fortunate if you are already born with one like this. However, if you aren’t you still have an opportunity!

How to Get Rid of a Flat Butt?

Did you know that the muscular tissues of the butt are the largest in the human body? Its scientific name is called “gluteus maximus”. The gym freaks call it “glutes”. But if you have a flat butt, what can you do about it? You might be surprised by how simple things you could do or change can make such a big difference in developing your glutes. Well, in order to cut it short, this means that with certain exercises and foods that go to your butt (appropriate nutrition strategy) you can have the bubble butt that you have actually always dreamed of in 1 month.

Big Booty Workout Challenge

The most effective exercise for the glute muscle mass is squatting and there are several variations of this great exercise. Bodyweight squats are really great for novices as it does not involve lifting some weights likewise it can be done anywhere, so you do not need to go to the fitness center in order to do it. The following exercises ought to provide you enough understanding about what kind of squats to do to get a bubble butt.

1. Regular Air Squats

air squats

How to: Stand with your feet shoulder-width apart, put both of your arms straight in front of you. Now lower your body right into a squat. Hold for a second at the bottom and then stand all the way up locking your knees. When squatting, make sure you don’t curve your back and always keep your chest up. Breath IN on the way down and breath OUT on the way up. Always keep your heels flat on the floor.

2. Squat with Side Leg Lift

squat with side leg lift

How to: Lower your body down into a squat position. After that stand and raise your leg laterally as high as you can. Then slowly put your leg back on the floor and repeat the exercise.

3. Plie Squat

plie squat

How to: Set your legs wider than hip-width apart. Lower your body down into a squat position and then stand up locking your knees at the top.

4. Squat with Back Leg Lift

squat with back leg lift

How to: Lower your upper body down into a squat position. When you start standing up, lift one leg to the back as high as you can keep your leg straight. Put your leg back on the floor and repeat.

5. Glute Bridge

glute bridge

How to: Start on the floor with your head, upper body, hips, and feet flat on the floor. Elevate your hips up to create a straight line from your knees to shoulders. Squeeze glutes and hold for 10 seconds. Slowly put your hips back on the floor.

30 Days Big Booty Challenge

This 30 Days Big Booty Challenge will help you get a bubble butt you have always dreamed of. This workout is great for building a strong, big, and lifted booty, and is the best cardio for glutes! Make sure you follow this program for 30 days and don’t quit if you want to have awesome results.

*** A set consists of 5 reps***

Day 16 sets of each
Day 210 sets of each
Day 36 sets of each 2 times
Day 4Rest
Day 55 sets of each 3 times
Day 610 sets of each
Day 78 sets of each 2 times
Day 8Rest
Day 99 sets of each 2 times
Day 106 sets of each 2 times
Day 115 sets of each 4 times
Day 12Rest
Day 137 sets of each 3 times
Day 146 sets of each 2 times
Day 155 sets of each 5 times
Day 16Rest
Day 179 sets of each 3 times
Day 185 sets of each 3 times
Day 197 sets of each 4 times
Day 20Rest
Day 2110 sets of each 3 times
Day 228 sets of each 2 times
Day 238 sets of each 4 times
Day 24Rest
Day 257 sets of each 5 times
Day 266 sets of each 3 times
Day 279 sets of each 4 times
Day 28Rest
Day 2912 sets of each 3 times
Day 3010 sets of each 4 times

Foods That Go to Your Butt

healthy food

You might wonder how to get bigger buttocks without exercise? Well…the very best natural way to get bigger buttocks without exercise is to consume the best food which can enhance the butt size naturally.

Foods that have the ability to make your butt larger without exercise can in fact cause a general weight gain also. This is because you can not make a decision about where in your body you wish to acquire fat. However, you can make the ideal food options and select healthier options instead of processed food.

  1. Legumes – there are numerous vegetables you can take in including peas, beans, peanuts, and also lentils. The high healthy protein web content in beans can make the most of muscle mass synthesis and also the development of your glutes.
  2. Eggs – eggs are very healthy with riboflavin, vitamin B12, selenium, and also phosphorus. Vitamin B aids your body produce more energy hence playing a significant role in obtaining a bubble butt. Also, eggs consist of amino acids and also leucine which stimulate the synthesis of muscles particularly your glutes.
  3. Salmon – Salmon is just one of the best sources of healthy proteins that can assist you to get a good looking butt that’s well-toned and rounded.
  4. Quinoa – this protein-rich food has important minerals and also amino acids which can help you get a bigger butt.
  5. Avocado – the fruit is abundant in healthy and balanced proteins, fats, fiber, magnesium, potassium, vitamin B6, and also vitamin C. Make it a must-have in your diet plan if you wish to have a big butt.
  6. Nuts – there are different sorts of nuts you can eat in your diet plan.
  7. Milk – considering that milk consists of both fast and also slow-digesting proteins, you should take it after you exercise to get a stable supply of amino acids.
  8. Pumpkin seeds – to grow your butt, you need to add pumpkin seeds in your diet. They are nutritious with high proteins, fiber, iron, and healthy fats.
  9. Flax seeds – flax seeds have a large quantity of omega 3 fats, magnesium, Vitamin B, and also phosphorous. For this reason, flax seeds are healthy as well as it has been proven they can help you get a bigger butt.

Also, check out this video on how to get a bubble butt from Love Sweat Fitness:

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