Before jumping into asking as how to get a bigger butt size and jumping into it there are few things that you should bear in mind to have good shaped booty. The drill to start with increasing your butt size is that your butt is made up of gluteal muscles which comprise gluteus medius, gluteus minimus and gluteus maximus. These muscles are covered with a layer of fat. It is because of these muscles that you are able to stabilize yourself, climb stairs, squat and stand upright from sitting position. When these muscles are enlarged they give an athletic, sexy and firm shape to your butt. It is basically hypertrophy in the glute muscles that makes your butt firm, big and round. With proper training to increase the muscle size will give you the perfect butt size. The amount of fat around your glutes determines the appearance of your butt; just like your abs surrounded with body fat. Many people believe that reducing weight to decrease the layer of fat clinging to your behind is a prerequisite for a well shaped booty. It is reported that in US an average men has 28% and women have 40% body fat. The healthy range of body fat would lie somewhere between 22-33% and 11-22% for women and men respectively. It is important to understand that you must keep a balance between consistent weight loss and not losing weight too quickly or starving yourself that you always remain hungry, or drooped of energy or tired to get along with regular workouts. It is recommended that you eat more while you are working on getting a curvier behind. You should eat quality calories above and beyond your normal intake of calories. It is better you start with daily intake of 250 to 500 supplemental calories. You should consume enough calories and get ample amount of sleep, which is when your body recovers and muscles are built. You should consume carbohydrates and proteins right after your workout. A fruit or fish or protein shake should suffice but it is better to eat whole foods rather than stick to protein bars and protein shakes.
Exercising and cardio are very crucial while dealing with your glutes. Diet aces have often stated that exercises that are hard on your metabolism, legs, flexibility or lungs do not really mean that they would work wonders for the growth of your glutes. Praising, pilates or yoga for the development of glutes would be an overstatement. Exercises that hit the target i.e. the glutes will give you best results. For example high intensity cardio like hill repeats and stair sprints are must for shedding fat. Choosing your cardio activity and making your cardio do triple duty to burn fat will be challenging to your cardiovascular health will develop your glutes and get them firing. It is suggested that rookies or people who spend a lot of time sitting should start off with easy body weight exercises. They will be difficult enough to strengthen your glutes but not so challenging that you are unable to perform them.
It is recommended that glute bridges and hip thrusts are best to begin with. You have to first have a knack at performing the movements and moving ahead with higher reps and sets and avoid jumping on to more difficult bodyweight movements such as single-leg glute bridges and single-leg hip thrusts. Do not conform your glute training to a single exercise and perform a wide array of exercises of body weight movements, resistance bands addition, using dumbbells, lunges, squats, barbells, or machines at the gym, deadlifts or back extensions, walks etc. Squats as a part of your butt enlarging exercise are must but their inclusion in the embiggening of butt is overrated as they are not alone sufficient for the development of glute. If you are comfortable in performing squats you should make them more challenging to work your glutes. Each session should target your glute training exercises that. You must begin and end each workout with exercises working your glute. Enhanced exposure to your glute will give that body part to grow more. Your warming up exercises should start with bodyweight glute turning on exercises followed by doing the main part of your workout and then ending with single-leg movements like glute bridge, lunges, or split squats.