How to get a bigger bum

[buma]

I've got a tiny little bum. It's not flat but it is very small!

Is there actually a way to make it appear bigger without an absolute tonne of work? I'd like it bigger but equally I can't commit to working out constantly!!

You will need to work out loads. And eat in a calorie surplus. But there's no real shortcuts for building muscle.

I wouldn't bother, you'll do all the work and then big bums will be 'unfashionable' again

Whaaat? Doesn't exercise make your bum smaller? There is no way to get a bigger bum except by getting fat or having barely ethical cosmetic surgery. Who wants a bigger bum anyway. It is just a soft porn trope.

EDIT: You could always get a bustle. https://en.wikipedia.org/wiki/Bustle

Oh I can't be arsed to work out loads!

I just hoped maybe someone would say do a few squats here and there 🤣

https://www.healthline.com/health/how-to-get-a-bigger-butt#donkey-kicks
It’s really difficult to build muscle. They all look like good exercises though.

It doesn’t take much to keep your bum toned though.
Exercises for your glutes will stop you losing muscle mass in that area and keep what you have perky.

And you lose it so quickly believe me!

I’m early 50s and I’ve lifted weights for the last 20+ odd years and still I’ve had to work really hard on my glutes and hamstrings. They’re the first thing that goes when I lose weight and you realise how important they are to your stability and mobility!

I’ve been doing a lot of glute work with bands recently, just 15/20 min short workouts - try googling on YouTube, there’s loads.

As a temporary measure you could try these:

https://www.marksandspencer.com/cool-comfort-seamless-bum-enhancing-shorts/p/clp60636301?intid=mobileappppdpshare

Squats, lunges, donkey kicks and pelvic thrusts are your friend. Just look up glute exercises and strength training. There are no short cuts I'm afraid just beasting it at the gym. If you want to bulk heavier weights less reps if you want to tone lower weight more reps. High protein diet and clean carbs.

Yes it's much better to have a flat and saggy arse.

Sit on it all day whilst working on a computer, and all evening while crocheting, watching TV or listening to audio books.

Worked for me!

Hip thrusts
step ups
Glute Bridges
hip thrusts again
bulgarian split squats
glute dominant squats and rdls, hinge at hips bend in the knee
go heavier with weight than you think you can do 🍑

Don’t be silly, you can build muscle in your glutes. It’s also quite rude to dismiss some people’s natural bodies as a ‘soft porn trope’.

Get a sedentary job and eat biscuits all day long. When you work out, do high step aerobics and weighted squats and lunges.

Or learn to love a small, not flat bum. I'll swap if you like.

To be honest it's better to just make peace with it and dress it well. If it's not your natural shape and you don't think you would consistently do the work required to maintain a physique that isn't your default one, then focus on healthy eating and sustainable exercise instead.

I’m in the same boat! I’ve got a tiny bottom. It’s toned and pert (I’m a barre addict) but it’s SMALL.

I would love to get it bigger, but I worry that eating lots of protein while maintaining my (total body) exercise regime would mean getting bigger all over.

I don’t fancy limiting exercise to just glute exercises - is that what it’s going to take?!

I too would like a bigger bum. Mine is toned- I do a lot of squats, lunges and hip thrusts. There is plenty of muscle there but it’s just small. I have very narrow hips so will never have a big round bum. As PPs have said, fashions change. Maybe small but perfectly formed bottoms will come back into fashion one day.

Anyway, my DH is a big fan of my derrière as it is. I don’t stress about it too much.

This is great advice. Can I just ask, do I need to limit my exercise to glute dominant exercises to make sure all the protein I’m eating goes to my glutes, if you see what I mean? Because if I maintain the total body exercises at the same time, isn’t there a risk I bulk up elsewhere too?

I’ve got really narrow hips too. I find maintaining a small waist helps to create the illusion of curves, but I would still like a bigger bottom. Sigh.

My waist is quick thick- it’s my natural shape. Waist has been 28/29 for my whole adult life. I could probably make it slimmer if I cut down on treats but I’m just not prepared to do that! My BMI is fine and my body fat % is around 18-20.

I am of the thought that it isn't worth attempting to drastically alter your natural form through any means, and that includes working out, unless you are that kind of obsessive person.
I realise that my "obsessive" is another's "motivated and constant" and I acknowledge that some people thrive off this, but I'm in the not thriving category.

Or … buy those padded bum
shorts in M&S…

And to think I've spent most of my life self conscious about my big bum 😆

(Regular yoga and walking up things has made it reasonably firm. My absolutely unscientific contribution is that climbing steep uneven paths like the coast path- hauling yourself up from boulder to boulder- is great for your glutes, just because you can feel them working when you do that).

McDonald's

I've no interest in a bigger bum but my PT kind of specialises in this and she says you can't grow your arse without growing your quads at the same time so be prepared to have stocky thighs if you go down this route.