You are probably here because you want to know if you need to get a gym membership or buy weights to grow your glutes. Or is it possible to grow your booty just by using bodyweight? So, I did a little investigating and here is what I found.
Muscles grow when there is resistance. If you are a beginner you can grow your glutes just by using bodyweight. However, your body will get used to bodyweight which will make you reach a plateau. When this time comes, you’ll need to add weights or increase your reps to add tension and continue to grow your muscles.
Now, let’s learn more about how you can really grow that booty…
Can You Grow Your Glutes Without Weights?
So, can you grow your glutes without weights? Yes and no.
The way to build muscles is through resistance training. You can do resistance training using weights, resistance bands, or simply your own body weight. These strength training workouts will create micro-tears to your muscles. During the recovery period, your muscle will repair itself and get thicker in order for it to be able to handle the next time you do the same workout.
If you are a beginner, and you start exercising your glutes, you will be able to grow your glutes without weights. Why? Because the workouts will be challenging for you and your muscles. There will be resistance when you begin to workout even if you are only using your bodyweight. So, you will be able to get results without using weights but only to an extent.
After a few weeks of working out, your muscles will become stronger. You will hit a plateau. Your muscles will find the same workouts easier to do, and that they don’t create any tension anymore. This usually happens around the 3 – 4 week mark. When this happens, you have to increase the number of reps or add weights to your exercises to make them challenging again.
Let’s say you are doing squats.In the beginning, doing squats will be hard but after a few weeks they will become easier for your body. This is a great time to add dumbbells, a kettlebell, or resistance bands to your workout.
What about for people who workout regularly? Most likely their muscles are already strong enough to do bodyweight workouts without breaking a sweat. Therefore, they will require weights in order to start growing their glutes.
Can You Build Your Glutes at Home?
You can grow your booty at home. It doesn’t matter where you are working out, the same concept applies. If you are continuously challenging yourself by adding more resistance every few weeks, you can build your booty anywhere. You can build it in the gym or at home.
Beginners can build their muscles/glutes using body weight up until they get stronger. Then, their muscles will be strong enough to handle the same workouts. So it doesn’t matter where you are doing the workouts, as long as you add more resistance to your exercises every few weeks to constantly challenge your muscles, so you can grow that booty continuously.
What Will You Need to Build Your Booty at Home?
There are so many workout equipment on the market and it can be a bit intimidating to choose which ones you will need to build your glutes at home. Here are some equipments you can use at home for your booty growing workouts:
These are bands that create resistance to help you engage your muscles during a workout without using heavy weights. There are many different types of resistance bands. The most common ones for glute workouts are hip bands. You put the hip bands around your thighs while you are doing butt exercises to add more tension to your glutes.
Resistance bands are great for both beginners and pros. Beginners can start by using the light-resistance bands to gradually increase the difficulty of their butt exercises. Pros can add resistance bands while also using heavy weights like dumbbells, kettlebells, etc.
These are great for workouts like squats, hip dips, glute bridges, hip abductors and so much more.
Not only are resistance bands great for home workouts they are also excellent for traveling. You can toss the bands in a pouch or in your bag and you are good to go!
Dumbbells are also excellent weights for lower body workouts. You can use them to add difficulty to your squats, and lunges. You can also place one on the side of your thigh while you are doing hip abductors. There are a million ways to use dumbbells for your glute exercises.
Personally, I would go for the adjustable dumbell sets. Adjustable dumbbells allow you to change the weight of the dumbbells. They are usually pricier than regular dumbbells but will save you more money in the long run. Since you won’t have to buy a new pair of dumbbells everytime you need to add more weights.
Barbells are needed for some glute exercises like deadlifts. But, I don’t find them to be a necessity especially in the beginning. They are superb for more advanced weight training exercises. Barbells can also intensify some of the glute workouts like hip thrusts. When you find that dumbbells and resistance bands are no longer challenging for you that is probably the time to consider getting barbells.
What Foods Make Your Butt Bigger?
To really grow that booty you cannot rely on workouts alone, especially if you want to grow your glutes without weights. You must eat the right amount and kind of food to get the results you want.
Protein will help you build muscle, so it is important to increase your protein intake! So, how much protein do you need exactly? An easy way to get the estimated amount of protein your body needs daily, is to remember that you need 1 gram of protein per bodyweight (in lbs). So if you are 120 lbs then you will need 120 grams of protein.
Be careful with choosing the kinds of protein you will be consuming. Make sure the meat you are eating is lean, since meat fats are high in calories.
If you are having a hard time increasing your protein intake, you can try adding protein powder to your diet. And no, they won’t make you bulky like what some people say. Protein powders are great for increasing your daily protein intake without you having to eat excessive amounts of calories.
Carbs aren’t the enemy, they are our friends. Of course it depends on what kind of carbs you have in mind. The kind of carbs you need are complex carbohydrates, these are the healthy kind. You can get them from potatoes, veggies, brown rice, corn, oats, barley, whole grains, etc.
Additionally, carbs help protein in building your muscles. Consuming carbs after a workout will help prevent muscle loss and will also help repair your muscles. Also, carbohydrates will give you energy, which you will need for your booty workouts.
Just remember, to stay away from sugary carbs and stick to healthy ones!
There have been studies showing that healthy fat – like omega 3 – can help prevent muscle loss. Which is exactly what you don’t want to happen when you are trying to build your booty. You would not want to lose muscles, because the goal is to grow your glute muscles. You can get healthy fats from salmon, mackerel, nuts, nut butters, etc. Just be cautious with the serving as fats are high in calories.
How Can I Increase My Hips and Buttocks Naturally?
You don’t need to get surgery to grow your booty! There is a natural way to get the curvy hourglass figure. Working out is the best way to grow your butt and shape your hips. You can simply grow the muscles in your glutes and hips to increase volume in those areas. Combine proper nutrition with glute and hip exercises to get optimum results.
Slimming down your waist and thighs will also give the illusion that your butt and hips are bigger, so don’t only focus on growing your hips and butt area, also do exercises that will make your thighs and waist leaner.
If you are skinny, you must increase your calorie intake to gain curves.
What causes your muscles to get bigger?
Resistance workouts create micro-tears in your muscles. During the recovery process, your muscle fibers will repair themselves and get thicker/bigger. This means your muscles do not grow during the workout per se, they grow while they are recovering. To aid in muscle growth, you must eat a good amount of protein, healthy carbs, and healthy fats, depending on how much your body needs.