When going into the gym, trying to grow a larger backside. You need to know that there are 3 muscles you need to work on to enlarge your rear end. They are the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. The appearance of your butt has to do with how much fat is covering your glutes. So please note, if your legs and/or thighs are on the smaller side. A bigger ass may not be in your future. However; you can still sculpt your gluteus to a better liking. Rather you are on the fuller or leaner side, these tips should help you gain your best butt.

Tip 1: Stay away from Cardio. 

Running, yoga, Pilates and/or spinning contradicts the chances to growing your glutes. All four of the activities listed are programmed to lean you out, making you thinner, and you become thinner by losing more muscle. If you wish to grow a bigger butt less is more in this case. 

Tip 2: Stretch

Properly stretching your legs can help a lot. When working out you do not want your hamstrings to become irritated and you pull them, and you are left in unbearable pain.

Tip 3: Make sure your expectations for results are realistic.

As stated in the introduction; if your legs are small please do not expect to grow an ass from earth to mars. Your body is simply not set up that way, and that is okay. Love yourself and be happy with the one you have. Use the exercises in Tip 7 to help you get it perky.

Tip 4: Protein Shakes, Protein Shakes, Protein Shakes. 

You hate them, their nasty, blah. Suck it up; you need them. When finishing working out, you must allow your body to recover and protein shakes helps. Think of them as the hug your legs and ass needs after you just demolished them. 

Tip 5: Diet! 

You cannot eat burgers, milkshakes and French fries thinking it will go to your ass. Life and your body is not set up that way. Just like your abs, you must take precaution as to what you are putting in your mouth. Brown carbs should become your best friend; great source of fiber, energy, and recovery.

Tip 6: Don’t Over Do It!

You know how to much of a good thing becomes bad for you? It applies to gain as well. You should be working out your legs 2x’s a week. And if you are working them out right, you would know why. 

Tip 7: The Exercise.

 Not all at once, but you should make these exercise “the way of life” to gaining your fleecy butt:

  • DeadLifts
  • Squats – Wide Stance with barbell. 
  • Walking lunges
  • Leg Press
  • Forward Lunges
  • Bulgarian Split Squat
  • Sumo Squats
  • Hip Raise

For more info: WardBodyNYC.COM