Any time you want to make a body part bigger in a month -- such as the butt -- you have your work cut out for you. This game plan not only takes physical effort, but also mental discipline and key adjustments to your diet. Anatomically, the butt consists of the glutes, a group of muscles that abducts and rotates the thighs, and stabilizes the hips and spine. You can strengthen the glutes and get a bigger butt by doing the right type of exercises.
Determine your current daily intake and add calories to promote weight gain. Track your calories for a week, add the totals up and divide by seven to get an average. Add 250 to this number and eat that many calories a day.
Eat healthy sources of protein, carbs and fat. Protein helps rebuild broken down muscle tissue, carbs give your body needed energy for workouts and fat boosts your body's output of testosterone -- a muscle-promoting hormone. Cover all of these bases with foods like fruits, vegetables, lean beef, chicken breasts, low-fat dairy, beans, whole grains, nuts and seeds.
Consume meals frequently throughout the day. Frequent eating will give your muscles a constant supply of nutrients, elevate your energy levels and also make it easier to eat more calories. Have your first meal as soon as you get up and continue to eat every two to three hours. Include protein with each meal. A tuna sandwich on whole wheat bread with lettuce and tomato is a healthy meal option.
Perform exercises that involve hip extension. Hip extension is the motion in which you move your thigh backward, thereby recruiting your glutes. Do squats, leg presses, lunges and step-ups that require hip extension. Exercises in which you use your body weight for resistance are effective, particularly when done in supersets -- a method by which exercises are paired and performed back-to-back with minimal rest in between. For example, pair squats with lunges raises, performing three sets in quick succession, eight to 12 reps of each exercise.
Use proper lifting mechanics to get the best benefit from your exercises. Move through a full range of motion, pay attention to your body alignment and never use momentum. For squats, stand with your feet slightly wider than shoulder-width apart and hold a barbell across your upper back. Keep your abs tight, gaze fixed forward and back straight as you bend your knees and lower your body. Push your butt back as if you were sitting in a chair and stop when your thighs are level with the floor. Rise back up in a steady motion, squeeze your glutes for a full second and repeat.
Lift heavy weights to build a big butt. Using light weights will not cause much muscle gain in a month. Choose a resistance that is so heavy you can only perform eight to 12 repetitions. Have a spotter on hand for assistance if necessary. Perform four or five sets of each exercise.
Rest your butt and your body. If you do not take days off to recover, your muscles will not have a chance to build, and your gains in size will be compromised. For each week of your month-long program, take two days off between workouts to be on the safe side. Make sure to get enough sleep as well. While you sleep, your body releases growth hormone and testosterone to further aid the recovery process. Getting adequate sleep will also give you good energy levels during your workouts. The Centers for Disease Control and Prevention recommends seven to nine hours of sleep a night.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.