How To Get A Bubble Butt FAST With These 7 Simple Exercises

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how to get a bubble buttWhat woman in her right mind doesn’t want a great bubble butt, right?

As a guy, even I strive to keep it toned. It’s certainly not the number one goal for me personally, but If there’s one question I always get asked by women, it’s how do I tone and grow my butt. Just like men always ask me, how do I get a six-pack?

No matter what your end goal is, it all ties back to DIET! So if you want your butt to get toned and grow, you MUST

consume more calories than you burn. If you’re eating correctly, you can Tone and Grow

How To Get A Bubble Butt

Although, it is not as simple as it may seem. 

Eat the wrong kind of foods, and the belly will grow along with it.

It’s EXTREMELY important to hone in on your diet. So, let’s first cover some of the important macro’s (protein, carbs, and fats) needed to help the booty grow!

How To Get A Bubble Butt Tip #1- Consume Lean ProteinHow To Get A Bubble Butt

Protein is probably the most valuable nutrient your body can possibly consume. Taking in higher amounts of protein boosts your metabolism, reduces your appetite and plays an important role with many different weight-regulating hormones which can lead to an overall lower body fat percentage (1, 2, 3).

Unfortunately, you can’t just simply consume any type of protein source. You want to make sure you’re getting your protein from lean sources. Here is a list of some excellent sources of lean protein:

If you are a vegetarian or vegan, here are some other protein options:

That’s about it for protein! Now for the next important nutrient…

How To Get A Bubble Butt Tip #2- Eat Enough CarbsHow To Get A Bubble Butt

Contrary to many peoples beliefs, carbs are NOT your enemy!

In fact, if you’re eating the right kind, this can help you lose fat and build muscle at the same time!

So, if you want to know how to get a bubble butt, then listen closely!

If you eat enough “whole” carbs, meaning they are not processed and haven’t had the natural fiber stripped out of them yet, then you will see results!

These include foods like potatoes and vegetables. 

What you want to avoid is “refined” carbohydrates such as candy, soda, fruit juice, white bread, white rice, white pasta, etc.

Refined carbohydrates consumption has been linked to health issues such as obesity and Type 2 diabetes, and heart disease (1, 2).

Instead, replace your carbohydrates with foods like:

  • Sweet Potatoes
  • Red Potatoes
  • Yams
  • Oatmeal
  • Oats
  • Black Beans
  • Pinto Beans
  • Most Vegetables
  • Brown Rice
  • Wild Rice
  • Chia Seeds
  • Legumes
  • Quinoa

And of course, let’s not forget about the last crucial part of the puzzle, fat!

How To Get A Bubble Butt Tip #3- Eat Your FatsHow To Get A Bubble Butt

Fats are another extremely valuable nutrient needed for muscle growth and development.

Although, I thought if I eat fat, I’ll get fat?

INCORRECT!

If you eat the right kinds in the right amount, you can actually boost your metabolism to help you burn fat! 

Kind of Ironic, isn’t it?

Anyways,  you want to make sure you steer clear of fats that are highly-processed and pumped full of unhealthy ingredients. 

Some of the fats you should avoid are refined vegetable oils, processed meats, and any type of trans fat. According to the mayo clinic, trans fats and saturated fats raise your LDL and increase total blood cholesterol, which can eventually lead to cardiovascular disease.

Instead, fill your diet with fats like:

  • Olive Oil
  • Fish Oil
  • MCT (Medium Chained-Triglycerides)
  • Coconut Oil
  • Avocados
  • Flax Seed Oil
  • Flax Seed
  • Almonds
  • Peanuts
  •  Walnuts
  • Olives
  • Pumpkin Seeds
  • Sunflower Seeds
  • Avocado Oil

These types of fats have been known to actually increase HDL (the good cholesterol) and lower LDL (the bad cholesterol).

How To Get A Bubble Butt Tip #4- Calculate Your Macro’sHow To Get A Bubble Butt

This is EXTREMELY important!

In fact, I hear it all the time!

I eat healthy, but I can’t seem to get any results.

Well, there is one simple reason for this, you’re either eating too much or not enough!

Since we’re interested in growing our butt here, you obviously need to be consuming more calories than you are burning.

The million dollar question is, “how much?”

Well, it’s going to vary from person to person. There is no one diet that works for everyone, and thank goodness for this because EVERYONE is different. Your age, gender, activity level ALL come into play when factoring how much you should be consuming. 

I could tell you to the formula for a let you go through the headache of figuring out complex math formulas. Fortunately for you, I am going to make this as simple as possible and have you use my TDEE/Macro Calculator I built just for such an occasion.

Word of advice, when you are calculating, make sure to click the “lean bulk” button under the “Ultimate Goal” menu. This will allow you to put on muscle without putting on too much weight too quickly.

Alright, enough about foods and calculating them already…

Here is a list of the 7 most effective exercises to help build your bubble butt fast.

How To Get A Bubble Butt Tip #4 – Lungeshow to get a bubble butt

These can be done at the gym or at home (my personal favorite). To do this correctly, you want to really emphasize on pushing up on the heel of the foot in front of you.

 

If you start pushing from your toes you will be targeting your quads and you will NOT FEEL IT IN YOUR BUTT! Grab some light weights until you feel the correct effective burn in your glutes. If you do not have any weights at home, I’ve made gallons of water or milk work just fine for me!

How To Get A Bubble Butt Tip #5 – Reverse Lungeshow to get a bubble butt

This exercise is slightly more challenging than a regular lunge but VERY effective.

You want to place one foot behind (The balancing foot) and one in front. Drop down until your front leg is at a 90-degree angle. Then go back up and repeat.

Again, emphasize on targeting your butt by putting most of the load on the heel of your foot. If you want to make this exercise more challenging, grab some weights and hold them at your sides.

How To Get A Bubble Butt Tip #6 – Sumo Squatshow to get a bubble butt

These squats are more effective for targeting the gluteus maximus (butt muscles). The most effective way to perform this exercise is to grab a dumbbell or kettlebell and hold the weight directly in front of you with your arms extended all the way down.

 

Just like any exercise, if you flex the muscle while performing the movement, YOUR GOING TO FEEL MUCH MORE! So MAKE SURE you are squeezing those glutes on EVERY REP!

How To Get A Bubble Butt Tip #7 – Band/Cable Kickbackshow to get a bubble butt

This is a very effective exercise. Highly recommend this for any glute workout. If you don’t have access to a gym, you can simply kneel on the ground and raise your foot up into the air. To make this more challenging, try using a resistance band.

 Also using a resistance band, you can connect it to the foot of the chair and perform this while standing up just as you would at the gym! 

How To Get A Bubble Butt Tip #8 – Romanian Deadlifthow to get a bubble butt

This one can be a difficult exercise, butt (no pun intended) if done correctly it can be VERY EFFECTIVE!

  1. Stand in an upright position and hold dumbells or barbell (whichever you prefer) in front of your body resting on your thighs. Slightly bend your knees while keeping your back straight. Slowly slide the weight(s) down the side of your legs until it touches your shins.
  2. Hold it there for one full second, and then flex your butt HARD while you accelerate back up to your starting position.

(Tip) – Make sure your hips and butt do not move up and down. You want to make sure you feel a stretch behind the knees while doing this exercise.

(Tip #2) Make sure to GO LIGHT! Start off with a lightweight. Once you get the form down, THEN start to slowly increase the weight. Otherwise, you can REALLY HURT YOUR BACK!

How To Get A Bubble Butt Tip #9 – Jump Squatshow to get a bubble butt

When starting this exercise, make sure to put the load on the ball of your heels while in a squatted position and skyrocket to the ceiling like you just won the lottery.

Try not to arch forward, and make sure you keep your back straight.

How To Get A Bubble Butt Tip #10 –Side Leg Raiseshow to get a bubble butt

Like any other exercise, the more weight you use, the more difficult it becomes. This is a great exercise for helping shape not only the bigger portion of your butt, but also the sides as well.

You want to start in a standing position and raise your leg as high as you can sideways.

This can be done with a cable cross combination, resistance bands, or just an ankle weight.

 

When doing these exercises, you should be doing 3-4 sets with 12-15 reps. DO NOT do all of these in one day, especially when starting out. Otherwise, you will have a VERY SORE BUTT!

Getting your butt in shape can quite literally be a pain in the BUTT! This is why I recommend Unlock Your Glutes. If you’re still struggling to tone your butt, check out the Unlock Your Glutes Program!

how to get a bubble butt

 

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