How To Make Your Bum Bigger Overnight


Want a bigger bum overnight? Here’s how to make your bum bigger overnight! It’s easy and simple. No cream or pills that promise to give you a bigger bum are ever going to work, so don’t waste your money on them. In this video I’m going to show you how I got my bum bigger overnight using these natural methods, which will not only get rid of those annoying stretch marks and bumps on your bum but also make it bigger like never before.

Can you make your bum bigger overnight?

The first person to invent a bum-boosting overnight cream is going to be a zillionaire – but unfortunately, science hasn’t got that far yet! Any cream promising to significantly increase the size of your bum overnight is telling you porkies, and even if there was a 0.0001% improvement in the appearance of your bum size, it would be temporary. No, unfortunately there remain only two ways of growing your booty: exercise and surgery (but we would not advise the latter!).

Whilst you can’t make your bum bigger overnight, you can certainly enhance your bum so that it looks fuller, rounder and more peachy in your clothes! So, until science comes up with a magic J-lo bum cream, we’ll have to make do with these temporary, quick-fix solutions:

How to make your bum bigger overnight:

Wear tight jeans

Wearing a pair of shapely, tight jeans can give your bum a more bootylicious appearance. The back pockets help to add volume to your bum, whilst the tight, skinny-fit hugs your curves and pulls in your stomach. Opt for skinny jeans with a bit of stretch in the waistband, so that you can go down a size for the ultimate booty-popping effect.

Wear a pair of textured leggings

Textured leggings are great if you’re looking to give your bum the appearance of more shape, as the raised material adds volume whilst the tight material highlights the form of your derriere and gives it a lift at the same time. Check out the House of Peach scrunch bum leggings collection here.

Wear Shapewear

The logic insists that, if other parts of your body appear smaller and slimmer, your bum will look bigger – right? If you really need to make your bum bigger overnight for a party or an event, invest in some flattening shapewear for your stomach and waist. Your midriff will appear smaller and the material in the shapewear will push your bum out, giving it a more voluptuous, shapely appearance.

Wear the right underwear

Granny pants flatten the bum, and any other pants that fully cover the bum will also give your cheeks a flattening effect. If you want to give your bum the appearance of being bigger than it is, opt for underwear that enhances its shape: such as well-fitting thongs or brazilian knickers.

Wear bum pads or bum enhancing tights

For a budget-friendly solution, if you really need your booty to pop for a special outfit and you don’t have the time to do a 3-month squat challenge, a pair of bum pads will do the trick. Simply slip them on under your jeans or pants and enjoy a shapely – if very temporary! – J-Lo bum.

How to make your bum look bigger

Wear high waisted leggings

High waisted leggings are ideal for making your bum look bigger: the stretchy material clings to your curves whilst the waistband brings you in at the middle, cinching your waist and pushing out your booty.

Wear light colours

We all know that black is a slimming colour, so when you’re wanting to highlight your curves instead of concealing them, opt for bright, eye-catching colours. Yoga pants and leggings come in hundreds of different patterns and vibrant colours to choose from. If you’re opting for a pair of jeans, white coloured jeans are the most optimal for a bootylicious look.

How to make your bum bigger naturally

When it comes to making your bum bigger, it’s better to opt for long-term solutions instead of looking for the next must-have bum-lift cream that does nothing except make your backside smell of sudocrem. The best way to have a shapely, voluminous behind is to 1) perform glute-focused exercise moves to target and build your glute muscle and 2) wear flattering clothes that highlight your natural shape.

Top exercises for making your bum look bigger:

We’ve rounded up the best exercises for making your bum look bigger so you don’t have to! Incorporate these exercises into your fitness regime and watch your peach bloom!

Hip Thrust

As they target all three gluteal muscles, hip thrusts are one of the best exercises for building and shaping your booty. Perform this move optimally with weighted resistance and an exercise bench – and remember, this move is not for beginners! Read more about the benefits of hip thrusts here.


Adding in a round of classic squats is always a good idea when you’re performing your lower body routine, and incorporating a variety of squats is even better, as variety will help you achieve rounder glutes. For a round bum, perform lots of different types of squats: skater squats, bulgarian squats and jumping squats will hit your glute muscles from every angle.

Glute Bridge

Glute bridges are a bit like beginner versions of hip thrusts: the move isolates the glute muscle, adding mass to your bum without adding unnecessary mass to your legs. Like the hip thrust, the glute bridge also targets all three gluteal muscles.

Glute hyperextension

If you’re a gym bunny, you’ll probably already know how to do a traditional hyperextension, but did also you know that by tweaking this move very minimally, it becomes a major bum-building exercise? Read more about performing a glute hyperextension here.


Whilst they’re considered booty-friendly, lunges also work your quads and your calves, so it’s a great all-rounder move to add into your workout. To use this move to build booty muscle, add dumbbells to each hand. Make sure to master the move on its own before adding weights.


As long as you go about things the right way, you can get a bigger butt in just one week. And believe it or not, getting a bigger butt in 7 days doesn’t include squats!

This process can be broken down in three simple steps:


I talk a lot about body types and for a really good reason: your body type influences how you put on muscle, how much body fat your body naturally tends to store, and the types of exercises you actually need. 

If you naturally store a lot of muscle / fat in your lower body, you will need to do different exercises to someone who struggles to put on muscle. 

If you aren’t sure about your body type, I have a special Quiz that will help you determine your body type in just 2 minutes and it’s completely free. Plus you’ll get some workout and diet tips for your body type after! 🙂 


Let’s talk about glutes. 

Your butt consists of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. When you have strong glute muscles, you have a nice, round butt. But if the glutes are weak, your butt won’t have that Kardashian vibe. 

When looking to get a bigger butt in a week, you’ll want to focus on training all those three of these muscles. 

So which are the best workouts that will target your glutes?

Squats? Lunges? Well, neither actually!

Squats, lunges, and other traditional “butt” exercises target your glutes. But they also work out the surrounding muscle groups including your quadriceps and hamstrings. This often means that you will build your entire lower body and it can cause bulkiness in your legs.

This can be fine if you are the ectomorph body type that doesn’t put on muscle fast. But if you’re an endomorph or mesomorph, you’ll want to find exercises that target your glutes specifically. 


It never hurts to vary up your workout. And sometimes, doing the same routine over and over again gets b-o-r-i-n-g!

If you feel up to it, create your own circuit training session with these glute-only exercises:

  • Donkey kicks
  • Rainbow donkey kicks
  • Straight leg donkey kicks
  • Bird dog
  • Glute bridge
  • Glute bridge pulses
  • Single leg glute bridges
  • Fire hydrants
  • Donkey kick cross
  • Standing donkey kick extensions
  • Donkey kick pulses
  • Standing kickbacks with resistance bands
  • Standing back leg lifts

Choose 5-6 of these exercises and do each one for 45 seconds to 1 minute. Make sure to do single leg workouts on one leg first before moving to the other leg. This will make the workout tougher and more effective.

For best results, you’ll want to repeat your circuit 2-3 times. No rest! And to make it even more challenging and get results faster, you can always add ankle weights or resistance bands, especially if you are an ectomorph!


When you’re looking to get a bigger bum as fast as possible, it’s natural to think that working out is all you need to do. But those workouts won’t be as effective as you want them to be if you’re not eating right.

And there’s more to eating right than just counting calories. 


Your muscles need protein to grow, develop, and repair after working out.

So if you want to grow your booty, you’ll want to eat more lean protein. 

Now, I’m not saying rush to the store and pick up as many protein bars as you can find. Instead, look for unprocessed natural lean proteins:

  • Cottage cheese
  • Chicken and poultry 
  • Salmon
  • Beans
  • Tuna
  • Soya nuts
  • Eggs
  • Lean beef

By staying away from processed protein sources, you’re giving your body the tools it needs to build muscle. 


I’m really not a fan of processed foods. They’re full of sugar, sodium and often leave you feeling bloated. 

Cut them out. Get rid of processed foods, avoid drinking alcohol, and eat foods that are high in protein. Eat clean whenever possible. 

And if you keep avoiding those things, you’ll keep progressing in the long-run. Think of it this way: the healthier you are on the inside, the easier it will be for your body to look great on the outside.

And as a bonus, you’ll feel better. And when you feel better, you’ll be able to keep pushing yourself to reach your goals and get the body you’ve wanted for so long. 

How To Get A Bigger Butt Fast? Workout, Food, And Useful Tips

Round, firm, and bigger glutes are not only aesthetically pleasing but also help stabilize the core and improve posture. But how to get a bigger butt fast? Well, you need to grow your glute muscles and increase the fat layer. Eating the right foods, exercising your glutes, and changing your lifestyle a little can work towards getting you a bigger butt. Read on to know the 21 best ways to get a bigger butt fast. Scroll down!

10 Best Exercises To Get Bigger Buttocks 

Warm-up for 10 minutes before starting the following exercises to increase the size of your butt.

1. Squats


Target – Glutes, hamstrings, quads, and lower abs.

How To Do

  1. Stand straight with your feet shoulder-width apart, toes pointing out. Look ahead, chest up, shoulders rolled back, and core engaged.
  2. Push your hips out, bend your knees, and get in a “sitting” posture. Bring your hands close to your chest, keep your back in line with your neck by bending a little forward.
  3. Do not allow your knees to shoot beyond your toes.
  4. Hold this pose for a moment, exhale, and come back up.
  5. Repeat this 15 times to complete a set. Do 3 sets of 15 reps with 10 seconds of break between the sets.

2. Barbell Squat

Target – Glutes, hamstrings, quads, and deltoids

How To Do

  1. Place a barbell on your shoulders, next to the trapezius muscles.
  2. Assume the squatting position so that your thighs are parallel to the floor.
  3. Maintain the position with the butt down, shoulders pushed back, and chest outwards.
  4. Balance your body by keeping your hands in the front.
  5. Lower the squat to pull the butt above your feet.
  6. Squeeze your glutes and thighs to return to your initial position.
  7. Do 3 sets of 12 reps.

3. Plie Squat


Target – Glutes, adductors, hamstrings, and quads

How To Do

  1. Stand with your feet wider than shoulder-width apart.
  2. Point your toes out.
  3. Raise your hands and join the palms.
  4. Push your butt out and lower your body to a squat. Do not let your knees overshoot your toes.
  5. Squeeze your glutes and thighs further while getting back to the initial position.
  6. Do 3 sets of 10 reps.

4. Weighted Lunges

Target – Glutes, hamstrings, quads, lower abs, and calves

How To Do

  1. Stand straight with your feet shoulder-width apart.
  2. Step forward with your right leg, flex both your knees and lower your body. Stop when your thighs are parallel to the floor and at 90 degrees with the shin.
  3. Get back up and step back.
  4. Do the same with your left leg.
  5. Repeat the set 10 times.
  6. Do 2 sets of 10 reps.

5. Weighted Glute Bridge

Target – Glutes, hamstrings, and quads

How To Do

  1. Lie on your back with your feet shoulder-width apart.
  2. Place the weight on your pelvic area.
  3. Lift your pelvis off the floor and then lower it back to the mat.
  4. Repeat this 10 times.
  5. Do 3 sets of 10 reps.

6. Single-Leg Bridge

Target – Glutes, hamstrings, and quads

How To Do
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Keep one foot flat on the ground and raise the other one straight up in the air.
  3. Lift your hips. Hold it for a moment and then lower your hips.
  4. 3 sets of 10 reps.

7. Donkey Kicks

Target – Glutes, hamstrings, and quads

How To Do

  1. Get on all fours. Make sure your elbows are right below your shoulders.
  2. Bring your right knee to your chest and then kick back, as high as you can.
  3. Do this 10 times before switching legs.
  4. Do 2 sets of 12 reps.

8. Kettlebell Swings

Target – Glutes, hamstrings, quads, deltoids, and lats

How To Do
  1. Hold a kettlebell with both your hands.
  2. Stand with your feet shoulder-width apart, knees soft, core engaged, and look ahead.
  3. Push your butt out, lower your upper torso but keep your back erect.
  4. Swing the kettlebell up. Get into a standing position as you do so. Squeeze your buttocks.
  5. Get back down into the bent position.
  6. Do 3 sets of 10 reps.

9. Side Lunges

Target – Glutes, adductors, hip flexors, quads, and hamstrings

How To Do

  1. Stand straight with your legs wide apart. Keep your feet pointed out. This is the starting position.
  2. Look straight, bend your right knee and sit toward your right.
  3. Get back up and flex your left knee and sit toward your left. This completes one rep.
  4. Do this 9 times more to complete a set.
  5. Do 3 sets of 10 reps.

10. Scissor Kicks

Target – Glutes, lower abs, and hip flexors

How To Do

  1. Lie on your back on a mat. Extend your arms fully, with your palms facing down.
  2. Lift both your legs slowly so that your heels are off the ground.
  3. Now, lift your right leg to an angle of 45 degrees and lower the left leg until it is about 3-4 inches from the ground.
  4. Alternate the movements between your right and left legs.
  5. Repeat at least 10 times.
  6. Do 3 sets of 10 reps.


Are you trying to get a rounder and fuller butt 🍑 or maybe a little lift to that backside of yours? Did you know there are some foods that make your butt bigger? Well, you may want to look into certain types of foods that make your butt bigger. I’m in the process of reshaping and toning my bottom too. What I’ve learned is that in order to gain a little booty weight, your body has to pick up a few pounds overall. On top of your glute exercises 👊🏿 lunges and squats 🏋🏿, you also need to consume foods that contain healthy fats 🍴 🍽 and a lot of protein. If interested, I will explain in this post some of the foods that grow a bigger butt.


Nuts really are one of the best foods for a bigger butt. In order to get some “junk in the trunk,” you have to eat healthy foods that’ll make your butt bigger. Eating a daily assortment of nuts can get you started on the right track. Mixed nuts usually consist of cashews, almonds, and peanuts. Most 1-ounce servings contain at least 135 calories. I usually don’t like the taste of nuts on their own, so sometimes I may throw them on a salad or pair them with raisins. If you’re not a nut lover either, then I highly suggest that you try something sweet like Star Snack’s toffee peanuts or Kar’s Yogurt Apple Nut mix. 61


Avocado is an all around healthy food choice. This green-fleshed fruit is loaded with potassium, fiber, and various minerals and vitamins. However, the great thing about avocado is that it’s made with fat—particularly monounsaturated fat. If you’re not careful, avocado can put you in a position where you’re gaining too much weight. Therefore, eat it in moderation, but have fun with it. Put it on a turkey sandwich or add it to a yummy burrito. 63


One of my favorite foods is Greek yogurt and it’s one of the most delicious foods that make your buttocks bigger. Unlike regular yogurt, Greek yogurt packs at least 16 grams of saturated fat. That’s 11 grams more than regular yogurt. This can increase cholesterol levels, which typically is the culprit of heart disease. Nutritionists recommend that Greek yogurt lovers invest in low-fat or fat-free alternatives, and eat in moderation because you’ll definitely start to pick up some pounds. 30


You should start replacing all your butter breads and white breads for whole wheat bread. The great thing about whole wheat is that it’s a healthier food choice in comparison to other breads. Some of the most popular bread in the grocery store is made without natural grains, which is a very beneficial source of fiber. Whole wheat bread contains more calories and keeps you full, unlike regular white bread. It’s definitely a great way to add on a few pounds. 94

5TUNA 🐠 🐟

Tuna is actually a great choice when it comes to foods that make your booty bigger. One can of tuna holds a little less than 200 calories and is a perfect source of protein and healthy fat. If you’re looking to gain heavy weight, then add a few more calories to your tuna meals by mixing in eggs, mayo, celery, or sweet relish. You’ll enjoy your tuna salad even more by using it as a spread on a nutritious slice of whole wheat bread. However, if you’re trying to avoid a high dosage of calories, then enjoy your tuna plain and unseasoned. 45


Dried pineapples, dried bananas, and dried apricots…they’re basically all the same when it comes down to a high-sugar content. Surprisingly enough, dried fruit puts more pounds on you in comparison to regular fresh fruit. According to Men’s Fitness, “Two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries.” This choice of snack will definitely benefit your journey to a fuller bottom, but don’t mess with it if you’re afraid of the massive calorie count. 64


Last but not least on the list are potatoes. Yes, the potato has carbohydrates that most people cut back on when they’re trying to lose weight, but if you’re trying to get a little more “cushion for the pushin’,” then don’t eliminate this food. Like I mentioned for several other foods on this list, you have to eat this vegetable in moderation because even one medium-sized potato has 163 calories. Yet, potatoes are a great source of Vitamin C, Vitamin B6, and potassium. Make sure to always eat unpeeled potatoes because they have the best nutritional value. 20


If you want to build up those muscles in your booty, get yourself some lean beef. Although beef isn’t one of the foods that are typically recommended, it contains lots of vitamins and minerals and loads of protein! 58


If you have a gluten sensitivity or intolerance, your best bet is to try some quinoa. These grains are super healthy and are one of the few plant-based foods that are considered a complete protein and contain all of the essential amino acids. 68

10EGGS 🍳

Eggs are well known for being a food that’s high in protein so it’s no surprise that it made the list for booty-enhancing foods. Hard boiled eggs make a great snack and who doesn’t love scrambled eggs for brekkie! Make sure you check with your doctor to see how many eggs you can have since eggs are high in cholesterol. 70


Beans get a bad rap because they can cause bloating but the truth is, they’re packed with protein and contain amino acids that can help build up muscle. Another bonus is that beans are the most inexpensive source of protein and they’re a great source of antioxidants! Beans are one of the best foods for a big booty. 63


When you think of leafy green veggies, they will not just help your booty, but they will also help with your entire body’s well-being. Kale, spinach – really any leafy green will do it! 67


Tomatoes are fantastic for your health! Not only are they packed with antioxidants, but they will help add a bit of lift to your butt. One a day will keep your butt looking fab! 69


Every berry that you eat is going to benefit your entire body, not just your butt. Blueberries will help your skin, same with strawberries, blackberries are great for your health. A box of berries can go a long way too! 45


There are loads of benefits of cottage cheese, including that it’s one of the foods that make your butt bigger. It is packed with all sorts of vitamins and iron, magnesium, phosphorous, potassium. What is better than that? 67


Turkey is a rich source of protein. It’s actually one of the leanest meats out there and it tastes fantastic. Replace a lot of the fatty hamburger you are using and instead, switch with turkey. 43


The cool thing about brown rice is that it is packed with fiber, which has been shown to reduce high cholesterol levels. Not only will your booty look great, but your body will feel better. 42


The thing I love about this fish is that it is a is a very low-fat fish. That means that you can really, really fill up on it and not worry a lot about fat. It’s also packed with vitamins, making it one of the best foods that make your butt bigger. 13


To be honest, I never understood protein shakes, however, after some research, I get it. The purpose of them is protein can be infused into the body so that the protein can be delivered to your muscles, to begin healing the “micro tears” that happen when you work out. So after your squats? Chug a protein shake! 25


Chicken is delicious and if you are looking for a healthy meal that will make your butt much bigger, this is it. Just a little olive oil, some brown rice and you’ll have a juicy booty in no time!

Weight boosting beverages like fruit smoothies and milk can also be a great additive to your diet if you’re trying to gain a bigger butt. Just be careful not to overdo it, and always make sure to burn the calories as you go. Have you tried any of these protein-enriched super fat foods? What are some other booty building foods that you love? Please do share!

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