How to Get a Big Round Butt – Diet or Workouts? Myths Uncovered

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Can you get a bigger round bottom?

Do you want to have a big bum? Are you wondering how to make your buttocks bigger? Do you constantly find yourself looking at great butts?

How to get a round butt

Nothing beats a nicely shaped, round, perky behind. It sways like a whisper and fills your jeans beautifully and almost everyone wants one.

We see them all on Instagram. Women in bikinis, high waist pants, skirts, and dresses. Let’s face it, a nice butt can make everything look good. Men are not to be left behind either with their gym shorts and firm, strong glutes.

But it is not easy to get this glorious behind. There are no “most effective butt exercises.” Though the internet is full of 5-minute workouts that promise the best glutes and big round butts.

The truth is, getting a toned butt is a much harder process.

Many have tried and many have failed. It’s easy to want a bigger bum fast, without changing a single thing. Unfortunately, it doesn’t work like that.

With dedication, hard work, some bum lifting exercises, and learning what to eat to get big buttocks, you can get those toned glutes you’ve always wanted.

But you can’t get a rounder bum in a week though, it takes time.

Round bottoms are held in place by firm glute muscles, the large group of muscles that make up your backside. The hamstrings on the backs of your upper thighs help to lift those glute muscles, giving you a bottom that is rounded and perky, not saggy.

Myths no. 1: targeted fat loss

Targeted fat loss is also known as spot reduction, and unfortunately, it doesn’t work. It makes sense to think that to get abs, one should do crunches, or for this article, to get a round butt, one should do squats.

You should do squats, but squats in themselves won’t make the difference you would want. This is how fat cells work:

“The fat contained in fat cells exists in a form known as triglycerides. Muscle cells, however, cannot directly use triglycerides as fuel; it would be analogous to trying to run a car on crude oil. Instead, the fat must be broken down into glycerol and free fatty acids, which then enter the bloodstream. As a result, the fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body, not just the part that is being worked the most.” Elena Perry

Okay, so that makes sense. Consider also that burning fat is burning calories. Targeted fat loss exercises do not burn the calories necessary to work.

“and if you are not burning enough calories, you are not going to lose much fat from anywhere in your body. (Keep in mind that one pound of fat is equivalent to 3500 calories.)” Elena Perry

Going hard doing spot reduction workouts may build muscle, but it hides underneath the fat you are carrying around. So if your aim is fat loss or a toned body, targeted workouts are unnecessary. However, feel free to incorporate extra time to do squats, lunges or any other of the many “best big butt workouts.”

Myth no. 2 muscle confusion is necessary for losing weight

Turns out, there is quite a bit of confusion as to what muscle confusion is.

Most online resources, bodybuilding platforms and even trainers sell different workout plans with different promises. Most of these plans are excessively complicated, forcing you to study, you-tubing every other exercise, in the hopes that you lose weight. Because of the information overload, most people hop from program to program doing different exercises. One week you are barely doing a sit up, the next week you are juggling a barbell and a medicine ball while attempting to do a deadlift.

A month in, 5000 different exercises learned and attempted, and the results are nowhere near the promises made.

This is what muscle confusion has become, a genuine effort to truly confuse your muscles into such chaos that they no longer function.

Originally, muscle confusion was simply a way to add variety to workouts, because variety is important.

“It’s all good, but for 90% of people, 90% of the time, the best way to make progress and to ensure consistent gains is to do more work per session.” T Nation

Progressive overload, on the other hand, is doing a few exercises as you gradually increase the difficulty level.

Increasing the difficulty level of your workouts makes sense. Imagine when you first start working out, running for 2 minutes on the treadmill is a harrowing experience, especially if it’s a gym with no TV. By the end of the first week, should you keep increasing your time and difficulty level, you are going 20 minutes. Still a struggle, but you have got more work done.

“The truth is, progressive overload is king. Everyone should make an effort to increase load (increase sets or reps or both, or decrease rest intervals) – to do more work – each and every week.” T Nation

Not only does this allow your body to adapt to the new movements and keep the difficulty level high to increase weight loss.

Full-body workouts, cardio and HIIT (high-intensity interval training,) are some ways that work in which fat can be burned in our bodies. For example;

“Doing Tabatas two to three times a week will help you shed body fat all over, but the emphasis on lower body activity will help you build lean muscle in your legs and buttocks to create the desired tone.”

Find the exercise routines that work for you and do them with increasing difficulty. However, none of this will work well without changing your diet.

Diet for a Round Butt

Many of us hope that if we exercise a lot, we can still eat whatever we want. You can of course, but you won’t be losing any weight. Exercising without changing your diet is like riding a bike without tires, you don’t move anywhere.

Burning fat always starts in the kitchen and this is why. Losing weight and gaining weight are both dependent on calorie intake. Everybody gains weight when more calories are consumed than we utilize. By the same logic, we must then lose weight when we consume fewer calories than we use.

“In order to lose one pound of fat, we must create a 3,500 calorie deficit, which can be achieved either through exercise or diet…Let’s say that a 200 pound man wants to lose one pound in a week. Through exercise alone, he needs to run about 3.5 miles per day (or 24.5 miles total), assuming his diet stays the same. Through dieting alone, he needs to cut back 500 calories/day (the equivalent of two Starbucks Frappuccinos), given his exercise regime stays the same.” Dick Talens

That being said, the thing about calories is that burning them in the gym takes a lot longer when you think about it.

However, there are diets everywhere you look, some low carb, others low fat, others non-meat, yet others, no sugar diets. They all promise the same things, a thinner, healthier body. It is impossible to determine which diet is best, but for whichever one is chosen, the key to its success is sticking to it!

 Dr. Yoni Freedhoff suggests these basic rules to follow:

“Never eat lunch out unless someone else is buying. Doing less exercise consistently is better than doing more intermittently – there are virtually no studies on diet or exercise that are long enough in duration to translate into lifelong recommendations or conclusions. Spending 2-3 minutes a day with a food diary is likely to have a bigger impact on your weight than 30 minutes a day in the gym.”

Remember whatever diet you choose, supplement it with protein (in whichever form) to keep your body feeling full and energized.


  • Do not focus on spot reduction but instead on burning fat in the body.
  • Always increase the difficulty level of whatever workout you choose.
  • Find a diet and stick to it.
  • Have not just a perky, envy-inducing behind, but an overall sexy body!

Go get that big round butt you’ve always wanted and posted it on Instagram because it’s so beautiful you must brag a little.

  • Lindsey Robinson Sanchez Sep 11, 2017: How to Get a Round Butt Shape:”
  • Michael Matthews, How to Get a Bigger and Rounder Butt in Just 30 Days
  • 6 Exercises for a Rounder Butt:
  • How to Make Your Butt Rounder And Hips Wider:
  • Tony Gentilcore, 10/29/15. Why Muscle Confusion Is Overrated:
  • Dick Talens, 1/05/15 Exercise vs. Diet: Which Is More Important for Weight Loss?
  • Lau Hanly, Sep 11, 2017, Diet & Exercise Plan for Toning Buttocks & Thighs:
  • Elena Perry, April 3, 2011: Targeted Fat Loss: Myth or Reality?
  • Joe Wicks, Fitness: Can you target fat loss to specific areas of your body?
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