GROWING A BIGGER BUTT THIS WORKS!!!
(Seattle, WA, U.S.A.)
Most of you have the right ideas here, but are lacking some up-to-date info
If you are truly serious about growing a big butt this is exactly what you need to do. My ass went from 36" to 50" in 6 months doing all of this.
You're going to want to do these exercises 2 times a week (workout then wait 2 days before you workout your butt again).
Start off slow, lift heavy but don't go too heavy for your first 2-3 weeks especially if you aren't used to doing resistance exercises or haven't in a long time.
ALWAYS have someone spot your when doing squats you can permanently destroy your back if you don't
Pick 5-6 of these exercises and do them one day and then pick another 5-6 for the next day, and so on and so forth.
Make it a goal to add an extra 10 pounds to these exercises every 2 weeks.
Heavy = heavy in the trunk. Start your heaviest on your first set and drop it by 10 to 20 pounds each set.
Do 3 sets of 10-15 repetitions. Make sure that when you do these exercises squeeze your butt and always push with the HEEL of your feet, not the front (always make a mental note to yourself to do this when exercising or you'll workout your legs and not your butt). ABOVE ALL DO EXERCISES PROPERLY OR YOU CAN INJURE YOURSELF!
Hip abductors (exterior)
Reverse hip raises
Single-leg good mornings
Cable pull through
Standing cable hip abduction
Take these daily
Maca root 10 grams (separate doses in 3 so you get 10 grams throughout the day, not all at once. Raw maca root powder has the best nutrients because the herb is in it's whole form, gelatinized maca did not work for me and it is usually highly processed and only contains the main phytonutrients of the maca root, the whole plant is better)
Fish oil 4 pills a day (I would suggest the brand "New Chapter" "wholemega" because it is raw fish oil with all the nutrients, it's naturally balanced to work the best)
Protein, specifically plant proteins are the best because the body can digest and use them better. Animal proteins have animal fat, cholesterol, and lard which will give you cellulite butts. Soy protein has natural phytoestrogens that will build a sexy muscular and bubble butt. Make sure you are getting 150 grams of protein everyday
BCAA's take 5 grams of BCAA's 2 times a day (I'll explain when later)
Horse Chestnut 1 gram (separate in 500mg twice a day) this herb helps with leg circulation which will help to grow your muscles and transport the nutrients better
Apple cider vinegar (braggs found at GNC is one of the few raw apple cider vinegars available). 2 teaspoons mixed in water before each meal. Apple cider vinegar helps to digest and absorb nutrients better
Vitamin C 1 gram, this helps keep your veins strong to help transport nutrients
Vitamin E 400IU, same as vitamin C
Creatine 2.5 grams twice a day (I'll explain later when to use) get CEE or MRI's CE2 creatine. Creatine helps to build muscle better.
L-Arginine 5 grams twice a day (I'll explain later when to use) get A-AKG or MRI's No2 L-arginine. Arginine helps build muscle better and makes workouts easier.
Hyularonic acid 100mg once a day (take on an empty stomach with a full glass of water in the morning or before bed) this helps to plump up your skin and will give your butt a smoother appearance.
Collagen 6 grams on an empty stomach before bed or in the morning (take at a different time from the hyularonic acid) the NeoCell powder is the best. Make sure to take some vitamin C with it.
Lecithin 1 gram 3 times a day. This helps bind the fish oil, repairs your tissues, and transports nutrients.
Do these twice a day or as often as possible
Dry skin brush your legs, butt and hips before taking showers and before rubbing in any butt mixes. You take a dry bristle brush and do long strokes up your legs starting from your feet and in one long stroke bring it up to your butt. Do this over every inch of your legs and then do circular motions on your butt and hips. You can also do this over your whole body to help with circulation and weight loss.
DO THIS TWICE A DAY IF YOU CAN Open two fish oil capsules and mix it with some emu oil and rub it in for about 2 minutes for one cheek (all over, under your butt, the top of your back thighs, your hips, the upper corners of your butt, etc.) Then do two fish oil capsules and the emu oil for your other butt cheek. Then take one more capsule of fish oil and about a tablespoon of "special oil mix" (I'll show you later) mix them together by rubbing it all over one cheek and then do the same for the other cheek. Then take plastic wrap or use body wraps (this is more "green" and cheap, they're made from plastic and you can get them for about $2 each on Ebay, I suggest buying 5 to cover your entire hips, butt, and upper legs) and wrap your whole hip/butt area and sit or lie down for 45 minutes letting it all soak in. Wash it all off in a warm shower afterward. (suggest wiping away the excess oil with a paper towel first so it's easier to wash all the oil off in the shower.)
Sleep on your stomach so you don't put too much pressure on your butt forcing the good booty fat to move elsewhere. Standing up and moving around more than sitting everyday helps because you aren't compressing your butt on the chair. So get up and go to the gym, walk, dance, etc.
Buy Shape Up shoes, they help shape your butt and your legs, they are also the most comfortable shoes I've ever worn!
Best foods to eat
Fruits and vegetables A LOT
Tofu soybeans soymilk
DON'T go low-carb. When building muscle it's the carbs that make your muscles big and the protein and repairs and builds them. If you have to do low carb, at least take in more carbs on the days you workout your butt
WHEN TO TAKE SUPPLEMENTS
Maca, the ten grams in three parts so like about 3.3 grams 3 times a day (not too close to bed or you can sleeping problems)
Fish oil, 2 pills twice a day with food
Protein, throughout the day 150grams and make sure to eat 6 times a day (split your meals into two) every 2-3 hours. VERY IMPORTANT TAKE 40 GRAMS OF SOY PROTEIN 15 MINUTES AFTER A WORKOUT
BCAA's 5 grams 30 minutes before a workout and 5 grams RIGHT AWAY after a workout (then the 40 grams of protein 15 minutes later. Start with 2 grams and work your way up, starting with 5 grams can give you stomach aches).
Horse Chestnut 500mg twice a day with food
Apple cider vinegar (said above)
Vitamin C 500mg twice a day. 500mg with a meal and the other 500mg with the collagen
Vitamin E 400IU once a day with a meal with oil in it
CEE or CE2 creatine 2.5 grams an hour before a workout and 2.5 grams with your BCAA's right away after a workout.
A-AKG or NO2 5 grams 30 minutes before breakfast and 5 grams 30 minutes before lunch.
Lecithin 1 gram 3 times a day with food
SPECIAL OIL MIX
1 large glass jar
2 cups castor oil
1 cup grape seed oil
1 cup hemp seed oil
1/3 cup emu oil
40 drops of rosemary 100% pure essential oil
40 drops of juniper 100% essential oil
40 drops of majoram 100% essential oil
40 drops of cypress 100% essential oil
20 drops of ginger 100% essential oil
20 drops of clove 100% essential oil
40 drops of rosemary 100% essential oil
5 tablespoons of high-quality pueraria mirifica powder
Mix the castor, grape seed, hemp, emu, and pueraria mirifica powder together in the jar. Shake very hard until everything has mixed together well. Then put the jar next to a window where to the oil can soak in the sun, this makes the pueraria mirifica herb soak into the oil and all of it's phytoestrogens. Take a butter knife and everyday scrape the bottom of the jar to get the powdered pueraria mirifica mixing in with the oil and shake very well again. Do this for 30 days and the mixture will be ready. Then after the 30 days add all of the drops of the essential oil. I ADVISE YOU DO TEST A DROP OF ALL OF THESE OILS DILUTED IN SOME VEGETABLE OIL AND PUT IT ON YOUR ARM TO MAKE SURE YOU DON'T HAVE A REACTION, IF YOU DO, DON'T ADD IT TO THE MIX!! (if you are allergic to the grape seed, castor, hemp, or emu oil, then take the amount of that oil and replace it with more grape seed, castor, hemp, or emu oil. If you are allergic to one of the essential oils, just don't add it in with the mix)
Pueraria Mirifica is a herb from thailand that is most often used for breast enhancement (you can use the special mix for your boobs too) it is high in phytoestrogens (plant estrogens). If you are taking birth control or have a hormonal problem, are pregnant, have reproductive problems, estrogen dominance, endometriosis, breast cancer, breast cysts, or other hormonal related problems DO NOT USE PUERARIA MIRIFICA!!
Hemp oil is the most similar to our body's natural oils which will help penetrate your muscles, same with emu oil
Grape seed oil and all those essential oils help with circulation and to keep your veins and blood vessels strong for nutrient transportation.
USE ALL SUPPLEMENTS CORRECTLY AND DON'T OVER DOSE!!
I do not suggest using Pueraria Mirifica internally because it will interfere with the maca root and will destroy your natural hormones
You can get Pueraria Mirifica on Ebay or online. I suggest Ainterol's Pueraria mirifica powder.
Same with Maca root, if you have any hormone-related things or are taking birth control you should not take it!
DO ALL OF THIS AT YOUR OWN RISK!
GOOD LUCK LADIES!!
FEEL FREE TO ASK ME ANY QUESTIONS!
Love, your fellow big-booty girl