Did you know that the glutes are the largest muscle in your body? That's why it's so difficult to shape them the way you want. Your butt actually consists of three primary muscles that work together to maintain your posture, assist with running, and generate power during exercise. Due to their size, they need to be constantly stimulated and trained.

In case you're wondering how to get a bigger butt fast, be prepared to eat clean and work out harder. The more effort you put in, the better the results.

Limit Cardio
Most women looking to improve butt size and shape engage in long cardio sessions. They spend hours on the stationary bike, run every morning, and take aerobics classes. Yet, they look average at the best.

Cardio training won't help you get the booty you're after. In fact, it could make your butt flat by burning muscle. If you're slightly overweight, cardio can help - just make sure you keep it to a minimum. Heavy weights and strength exercises are your best bet.

Additionally, it's not possible to spot reduce or build muscle in specific areas while ignoring the rest of your body. You must work all muscle groups to ignite fat loss and grow your booty. Clean eating helps you shed stubborn fat, while strength training builds lean mass.

Train Smart
Contrary to popular belief, it's no need to do a bunch of fancy exercises to get a perfect butt. The key is to gradually increase workout load and intensity so you can prevent plateaus and keep your muscles guessing. This applies to all muscle groups, not just your glutes.

First of all, focus on compound exercises. These should make up at least 80 percent of your workout. Choose free weights over gym machines and use proper form at all times. Forget about high-rep training - it will only fatigue your muscles and stress your central nervous system. Perform eight to 12 reps per set and three to five sets per exercise.

Compound glute movements include deadlifts, squats, and lunges. For each, you can try dozens of variations, such as the Bulgarian split squat, front squat, back squat, pistol squat, and more.

The remaining 20 percent of your workout should consist of isolation exercises. Glute bridges, hip thrusts, donkey kicks, step-ups, and ice skaters are all a great choice.

Do three or four compound exercises and two or three isolation movements per session. Consider working your glutes twice a week to get faster results. In this case, perform fewer exercises n order to prevent overtraining and reduce injury risk.

Eat for a Bigger Butt
Now that you know how to get a bigger butt fast through exercise, clean up your diet. Increase your protein take, swap simple sugars for complex carbs, and consume healthy fats. Protein is the most important nutrient for muscle growth and repair. Therefore, make sure you're getting enough of it.

Lean beef, chicken, turkey, organ meats, fish, seafood, eggs, cottage cheese, and low-fat dairy are all excellent sources of protein. Legumes, nuts, and leafy greens are rich in protein too, but they also contain carbs. Meat, fish, and eggs are carb-free.

The harder you work out, the more carbs you need. Get these nutrients from whole grains, oatmeal, sweet potatoes, quinoa, and veggies. Nuts, seeds, avocado, and oily fish are loaded with healthy fats that promote muscle growth and boost your metabolism.

Beware that you can’t build a bigger butt by resorting to crash diets. Your glutes need protein and calories to grow. Clean eating combined with strength training will do more for your body than any special diet or miracle pill.

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