So you’re looking for a way to get a big bubble butt.
I mean, what lady in her right mind wouldn’t desire a great bubble butt? Yeah?
Unless you’ve been living under a rock for the past decade, you must be aware that there’s a thing called bubble butt. I’m not just talking about butts; I’m talking about BUTTS. Celebrities have been displaying their posteriors on social media, resulting in a surge in Google searches for “how to get a big bubble butt.” So, if you don’t want to take the implant route and don’t have the genes, what are your options? How can you develop a larger bottom naturally and quickly? And how long will it take in reality?
While I think the Kardashian-Jenner clan are fire in their own way, Bubble butts and booty styles come and go, but a firm, lifted behind never goes out of style. In this article, we’ve put together the best workouts that would help you get that big Bubble Butt. But first, let’s discuss the glutes.
Because your gluteus maximus is your body’s largest muscle, strengthening and firming it does more for you than make you look good in a pair of jeans.
Glute strength can help you avoid injury and lessen hip and knee pain, as well as increase your athletic performance in almost any workout.
We’ll go over how the glute muscles operate, why strong glutes are important, and how to get that toned and elevated bubble butt with exercise rather than over-the-top medical procedures in this post.
(Butt augmentation surgery is one of the most prevalent plastic surgery operations… (Not to mention unneeded!)
What Is A Big Bubble Butt And How Is It Different From A Big Ass
Have you ever heard rappers refer to “bubble butt” but aren’t sure what they’re talking about? A bubble butt is a rounder booty than the typical! A flat butt is the polar opposite of this…. It has a globe-like shape to it. A bubble butt is frequently connected with a thin body and muscular thighs! So, there is no definitive definition of a bubble butt. The definitions in the urban lexicon range from “a perfectly rounded behind” to “evidence that God exists.”
Everyone’s genetic makeup is unique. That being said, some people will naturally have a tougher time creating a bigger booty than others.
Despite the fact that the term evokes a variety of interpretations, the majority of people can agree on one point. A big bubble butt, unlike a “big ass,” is a firm, round booty that usually accompanies a slender frame and can be the result of any or both of the two factors listed below.
There are extremely few people on the planet who are born with a big bubble butt and do not have to work for it. This is most likely not and will never be you. You’ll have to put forth a lot of dedicated efforts to get yours.
How the majority of individuals get that oh-so-perfect round, large, yet firm big bubble butt that everyone covets. This is how most people do it, and it will be how you do it as well. Don’t let a saggy mom butt or a tiny flat booty ruin your life.
There’s no need to be self-conscious or seek out costly and needless cosmetic surgeries if Mother Nature didn’t bless you with a round booty. You can turn your not-so-good-looking butt into a perfect-looking bubble butt by yourself if you’re willing to put in the effort and abandon terrible eating habits.
The end result will be more than just a gorgeous figure. During daily tasks, strong glutes support your back and lower leg muscles, reducing back and knee pain. They also boost your strength and athletic performance, which is why most volleyball players and sprinters have relatively round booties.
So now that we’ve figured we are gonna have to take the workout route, let’s discuss the perfect strategy.
Muscles To Work for a Firm Butt
Understanding the mechanics of your powerful butt muscles is the first step toward getting a bubble butt.
When you think of toning your butt, you might imagine the actual butt cheeks, but it’s actually a combination of muscles that work together to give your butt a firm, lifted appearance.
Your rear is made up of three muscles
- The gluteus maximus is the largest muscle in your body, and it aids with hip and thigh mobility as well as produces the shape of your buttocks.
- The gluteus medius is a fan-shaped muscle that helps you rotate your hips.
- The gluteus minimus is a muscle that aids with thigh rotation.
Because your hamstrings reach up to your glute muscles, they’re an important muscle to incorporate in your next butt workout.
The hamstrings are an often-overlooked muscle, but they’re essential for not only preventing hip injuries but also creating a lean, tight rear.
To develop a round butt, you need to strengthen your glutes for three reasons:
Firmer Butt Helps With Better Posture
For the most part, we sit for long periods of time at work, which leads the glute muscles to “turn off.”
When our glutes aren’t functioning properly, our hip flexors tense and shorten, which not only raises the risk of hip and knee ailments but also causes “postural deviations” like slouching.
Strong, active glute muscles keep our postural alignment upright and healthy, preventing postural issues from developing.
Having a Strong Butt Helps to Alleviate Hip, Back, and Knee Pain
Strong glutes assist prevent your hips from injury by stabilizing your pelvis. Similarly, if your hips are well-protected, your lower back will be pain-free as well.
When your pelvis is secure, it relieves pressure on your knees and ankles, which can otherwise overcompensate. Strong glutes lead to a pain-free body all around.
Strong Glutes Improve Athletic Performance
Athletes need strong glutes because they improve agility, speed, and overall athletic performance.
Strong glutes assist drive you farther and faster, especially if you’re a runner, and they also lessen the impact your feet have to endure every time they touch the ground.
Bubble butt exercises aren’t only for show — they’re also good for your health!
The Best Big Bubble Butt Workouts
Now that you realize how important it is to work your glute muscles, let’s get started on the exercises for a big bubble butt
Squats are well-known for their potential to develop attractive backsides, but we’ve also included plyometric exercises in this workout because plyometrics help build muscle quickly.
You can add these exercises to your current workouts or do them all at once for a powerful, butt-kicking workout!
8 Exercises To Get A Firmer And Big Bubble Butt
1. Bodyweight/Basic Squat
- Stand with your feet shoulder-width apart or a bit wider. You may hold your hands at chest level or place them behind your head or extend them straight out in front of you to help maintain balance.
- Bend at your knees and hips, and extend you butt out as if you’re sitting into a chair. Keep your chest up and your spine neutral. Ensure not to round your spine to protect your lower back.
- Lower your hips so your knees are over your ankles. Make sure to keep your weight back into your heels to avoid too much pressure on the knees.
- Push through your heels while maintaining a tight body. Focus on using your glutes to bring yourself back to the starting position. This counts as one rep.
- Repeat for required number of reps
- Begin with your arms at your sides and your legs slightly wider than shoulder-width apart.
- In a reverse lunge, bring one leg behind you at a small angle. The front knee will be at a 90-degree angle at this point.
- Switch sides in a skating action by swinging your arms in front of that bent knee and leaping your back leg forward—arms alternate as you switch sides like a speed skater.
3. Glute Bridges
- Lie on your back with your knees bent and feet flat on the floor (on a mat)
- Your feet should be positioned beneath your knees, not in front
- Raise your hips as high as you can, tightening your abs and butt in the process. You should be creating a long line from your shoulders to your knees.
- Hold for three seconds while making sure your spine does not round and your hips do not sag. Engage your abs and butt muscles throughout.
- Lower down to the ground; this is considered one rep.
4. Resistance Band Butt Blaster
- Kneel on the floor and wrap band under the right foot, and place hands down under shoulders holding handles against the floor.
- Lift right knee off the floor slightly and push the right foot back to extend leg straight against the band, squeezing your glute.
- Release slowly, bringing the knee back into a bent position. Continue for desired reps and switch feet.
5. Jump Squats
- Begin by standing with your feet hip-distance apart and bending your knees into a squat position. Maintain a straight spine, a lifted chest, and knees behind the toes. For stability, keep your arms in front of the chest.
- Straighten your legs and swing your arms overhead. Return to a squat position.
6. Sumo Squats
This exercise strengthens your quadriceps, hamstrings, buttocks, and inner thighs.
- Stand with your feet wider than hip-width. Turn your feet out at 45-degree angles. Push your hips backward and go down into a wide squat. your knees should be moving outward.
- Once you’ve reached the bottom of the squat, use your glutes to assist you in returning to the standing position – this completes one rep.
7. Donkey Kicks
Planks with donkey kicks are a great complement to squats since they tone and lift several muscles (gluteus maximus, rectus abdominis, latissimus dorsi), which helps tone and firm the body. These kicks will help you to strengthen your legs, core, lower back, and buttocks.
- Begin on your hands and knees, with your arms shoulder-width apart.
- Maintain a straight line between the knees and the hips (like a donkey).
- Raise your right leg up and back while resting on your left knee.
- Your right foot’s bottom will be parallel to the ceiling.
- Perform 12 repetitions.
- Repeat with the left leg after a brief rest.
This exercise can be done on a mat to cushion the knees. Perform this workout with a band for increased resistance – trust us, you’ll feel the burn.
8. Cross Behind Lunges
- Standing with your feet hip-distance apart.
- As you bend both knees and drop yourself to the floor in a lunge, transfer your body weight to your left leg and cross your right foot behind your left leg, maintaining your hips pointing forward. To keep your weight in the front leg, keep your back straight and your chest high. Return to the starting location and do the same on the other side.
A bubble butt can be built through a variety of workouts. Begin at your current level of fitness. And always remember that to acquire the body you want, all you need is consistency, dedication, and discipline. For appropriate technique and form on all exercises, consult a trained fitness trainer.
Rahul is a sports and performance consultant. Over the course of his 15-year career in the fitness sector, he has held positions as a strength and conditioning instructor, gym owner, and consultant.
He is deeply committed to assisting people in finding happiness and feeling good about themselves.
Rahul has a master’s degree in exercise science and is a certified NSCA CSCS and CISSN.