All women crave for a bigger, curvy, and firm butt. It accentuates your figure, making you look sexy and confident. With the perfect butt, your garments look even more appealing on you. While exercises have been the best bet to achieve a big butt, it requires persistent efforts and high energy levels. Some women might not be able to undertake butt exercises like squats, lunges, etc., due to health conditions. Some women are naturally gifted with bigger butts while some have genetically small booties.
- Why is My Butt Small?
- What to Eat to Get Bigger Buttocks – 25 Best Foods
- 1. Eggs
- 2. Avocado
- 3. Nuts
- 4. Quinoa
- 5. Brown Rice
- 6. Oatmeal
- 7. Milk
- 8. Greek Yogurt
- 9. Smoothie
- 10. Beans
- 11. Sweet Potato
- 12. Protein Shake
- 13. Spinach
- 14. Steak
- 15. Greens
- 16. Lentils
- 17. Chickpeas
- 18. Cottage Cheese
- 19. Chia Seeds
- 20. Pork Tenderloin
- 21. Hemp
- 22. Flax Seeds
- 23. Almond Butter
- 24. Fish
- 25. Chicken
Why is My Butt Small?
A flat and small butt could be the result of your sedentary lifestyle where you need to sit for long periods. Also with age, the butt muscles become weak and lose shape. Sometimes the gluten muscles become weak and are unable to support the muscles in the buttocks, leaving them saggy and flat.
And most importantly, if you are not eating the right kinds of food, you will not achieve the desired results. Eating junk food might increase the size of your butt, but it will also add extra kilos to various parts of your body making you look fat and unshapely.
What to Eat to Get Bigger Buttocks – 25 Best Foods
So, should you give up your dream of achieving the perfect butt? Of course not! There are many foods that can help you achieve a bigger butt. Let us discuss them in detail.
A preferred choice for a nutritious breakfast, eggs can be eaten in different ways. Eggs are one of the richest sources of protein and a must add-on to the diet for people who regularly workout. So if you want bigger butts, eat eggs regularly and also add some butt building exercise to your everyday exercise routine.
[ Read: Exercises to Tone Your Butt ]
This delicious creamy fruit can be tossed into shakes, salads, and smoothies. Rich in mono-saturated fats, Avocado is the favorite pick for any fitness freak. The mono-saturated fats in Avocado help in developing stronger glute muscles for increasing butt size. Regular intake of this fruit can help reduce the triglycerides( bad cholesterol) level in the body. Avocado also contains fiber, amino acids, and vitamins which are good for the health and promote weight loss.
[ Read: Back Fat Exercises ]
Nuts are rich in good fats and proteins that muscle mass to your body. Eating healthy nuts regularly will help in increasing your butt size. In addition, nuts are great for cardiovascular health and regulate the level of cholesterol in the body. Munch some almonds, pistachios, and cashews as a snack to curb cravings and increase your muscle mass.
[ Read: Best Exercises For Saddlebags ]
Loaded with essential amino acids and protein, this super food will definitely add some mass to your gluteal muscles. Quinoa has numerous health benefits associated with it and also contains folate, which is great for a woman’s health. You can add some butt workouts to your regime along with starting a diet rich in quinoa to speed up the process of increasing the butt size.
[ Read: Exercises to Tone Your Thighs ]
5. Brown Rice
Brown rice is low in calories and is also a good source of protein and fiber. Regular intake of brown rice will make your butt curvaceous while keeping your overall body weight in control.
[ Read: Foods to Boost Your Metabolism ]
Another super food which is a popular breakfast choice, oatmeal has micro-nutrients that support muscle building. In addition, it is great for your cardiovascular health and reduces the risk of type 2 diabetes.
[Read : Exercises for Toned Hips ]
For fitness conscious people who want curvy body while still being slim, milk is the perfect food to select. Dairy foods like milk contain ample amount of protein that is quickly absorbed by the body and helps in speedy muscle growth and recovery. So gulp down a big glass of milk daily for attaining bigger butts.
[ Read: Best Fat Burning Foods ]
8. Greek Yogurt
Greek yogurt contains a high dose of protein and has substantial good bacteria which promotes gut health. It helps in absorbing nutrition from the food and you can even add fruits like berries and banana for increasing the nutrition content.
Topped with the goodness of yogurt that promotes the growth of healthy bacteria in the gut, you can toss in some fruits like berries, banana or mango to get sumptuous smoothies. They contain good amounts of protein which helps in building the butt muscle mass, while keeping you slim and healthy.
[ Read: Healthy Weight Loss Smoothies ]
Glutes nourish themselves on protein, which s abundantly found in beans. Add beans to your daily diet to support muscle mass on your glutes. They are also low in fat and high in fiber, making them ideal candidates for fitness goals. Toss them in salads or make elaborate meals out of them, beans can be used in numerous dishes.
11. Sweet Potato
Sweet potatoes are tasty vegetables that are rich sources of carbohydrates. They will keep you satiated for long hours due to their fiber and calories content and are also great alternatives to rice and flour. Make sure you start some exercise regime while consuming such high-calorie foods.
[ Read: Best Foods to Eat for Weight Loss ]
12. Protein Shake
Protein shakes are a sure way to increase muscle mass. They add mass to your gluteal muscles rapidly as they get quickly absorbed in the muscles and help in achieving desired butt shape.
A leafy green vegetable, that is great for the skin, hair, and health, spinach is also rich in amino acids. Toss it in salads, soups, vegetables or curries, this veggie is sure to keep you satiated for a long time while adding to the muscle mass of your butt.
For increasing your butt size, you need good amounts of protein that will help in building muscle mass and also promote the healing and repair of muscles. So if you are also exercising to increase the body muscle mass, do incorporate steak in your diet. A huge source of protein, steak can be eaten for dinner to increase booty size.
Greens for weight loss? Well, true but they also have many more advantages. Greens have amino acids that aid in muscle mass building. The options include tomatoes, berries, broccoli, Brussels sprouts, cucumber, and leafy greens.
[ Read: Exercises To Tone Your Inner Thighs ]
These are the treasure house of protein which is essential for the growth and development for the muscles in the body. Eating a bowl of lentils daily is a must for all individuals. And if you are working on increasing your butt mass, you cannot skip on this dense protein food category.
Along with protein, chickpeas also contain healthy carbs that add to the glutes muscles. Add a dose of chickpeas in your regular diet and you will see a remarkable increase in butt size with its regular intake.
18. Cottage Cheese
Cottage cheese has it all. Vitamins, protein, fats and a good dose of healthy bacteria that aids in digestion. It contains casein which is a gradually digesting protein, a must for healthy muscle mass growth. Toss it in curries, grill them or have it as an accompaniment, cottage cheese give you bigger and curvy butts with regular intake.
19. Chia Seeds
Small though it may seem, chia seeds contain fiber, antioxidants, and omega-3 and omega-6 fats. They have high amounts of protein that greatly contribute to developing muscle mass. Chia seeds can be added to pancakes, smoothies, or even soaked in water and had first thing in the morning.
20. Pork Tenderloin
Pork has a good quantity of protein and does not contain as much fat as bacon. So it is great news for pork lovers. Grill this food and eat for getting a better butt shape!
Hemp seeds are packed with omega-3 and omega-6 acids that are the good fats for the body. They are also very easily digestible and you can easily add it to shakes and smoothies in the powdered form to achieve your desired butt size.
22. Flax Seeds
Another super food which is increasingly being embraced by the young and the old, flax seed has health benefits galore. It contains fatty acids, protein, and fibers which aid in muscle, growth, repair, and recovery. You can powder the flax seeds and add it to shakes, pancakes, or smoothies for the extra punch of nutrition.
23. Almond Butter
Yummy and nutritious, isn’t that a great combination? Spread it on your bread or pancakes, or have it yet alone, almond butter is loaded with rich fats that add to your gluteal mass.
A great combination of omega 3 fatty acids and protein, fish is one of the healthiest foods for getting bigger butts. In addition, eating fish is not just great for your hair and skin, it improves the overall health as well. The good fats in fish also help in removing the bad fats that could be harmful to the heart health of the body.
Chicken is again one of the best sources of protein and can be prepared in a variety of ways. It is rich in calories and is packed with proteins. Hence, this makes chicken one of the most favored food choices for increasing the muscle mass and achieving big round butts.
These tasty and healthy food items will increase your butt size and also add nutrition to your diet.