Bigger booty

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andreealulu2015
andreealulu2015 Posts: 1 Member
in Fitness and Exercise
Hey, I'm intrested in getting a bigger booty, but don't know where to start with nutrition and exercise. Can anyone help me with some advice? :)

Replies

  • ljk0615
    ljk0615 Posts: 160 Member
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    Strong curves. I read about the program on here and just ordered it off amazon. I believe they address nutrition in there as well.
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    edited July 2015
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    Bigger booty = more muscle under neath the layer of fat which everyone has. To gain muscle, you need to eat in a caloric surplus and have a structured weight lifting program which has a progressive overload (weight gets heavier).

    In terms of programs, these are good programs;
    1. New Rules of Lifting For Women
    2. Strong Curves
    3. ICF 5x5
    4. Stronglifts 5x5

    These all include squats and deadlifts, some of the programs have accessory work. On getting a bigger booty, I'm sure doing lunges and other leg exercises would be beneficial too.

    In terms of nutrition, this is a good framework for your macros;
    You want to have a daily caloric surplus of 250 or 500 of your TDEE, that's what most people go for. A surplus of 250 will make you gain 0.5lb per week and a surplus of 500 will make you gain 1lb per week.
    • 0.6-0.8g of protein per lb of body mass
    • 0.4-0.45g of fat per lb of bod mass
    • fill rest of your calories with carbs
  • rileyes
    rileyes Posts: 1,406 Member
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    Strong Curves.
  • Katzedernacht
    Katzedernacht Posts: 266 Member
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    Squats,sumo squats,heavy press leg with feet placed high and well genetics, I had no but whatsoever and I got a lil nice one now yay
  • Laurenjenai
    Laurenjenai Posts: 197 Member
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    Squats Def help. Fitnessblender has a lot of lower body and booty routines.
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
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    Everything above. Lying leg curls also isolate the glutes pretty well, too.
  • SunnyPacheco
    SunnyPacheco Posts: 142 Member
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    Goblet squats work great for me. Romanian deadlift, split squats, weighted bridges, weighted hip thruster, cable kickbacks, donkey kicks in the smith machine or hamstring curl machine.
  • arditarose
    arditarose Posts: 15,573 Member
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    Yeah. Do Strong Curves.
  • dogcatac
    dogcatac Posts: 124 Member
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    squats for sure. all kinds of squats. lunges and deadlifts, too.
  • pearshapedmum
    pearshapedmum Posts: 131 Member
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    again - strong curves :-) I do this and its amazing!
  • sardelsa
    sardelsa Posts: 9,812 Member
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    Yet another vote for Strong Curves
  • ErizAF
    ErizAF Posts: 7 Member
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    Seems that women like Strong Curves a lot!

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