Getting a perfectly sculpted bum is an attractive feature for both men and women. Many people used to think that you had to be born with genetics that would give you the perfect curves on your bum.
Nowadays, it’s widespread knowledge that it can be developed by doing exercises that will grow and develop the muscles to give them the aesthetic shape that you desire.
The first thing that you must keep in mind is that growing the muscles in your bum/glutes requires you to target muscle groups and to focus on progressive overload to grow both the strength and development of your muscles.
To grow your glutes, you need to target the following muscles in your glutes.
- Glute Maximus
- Glute Medius
- Glute Minimus
In this post, we’ll cover the approach that you should consider to help you grow a peachy, aesthetically beautiful bum as quickly as possible.
Assess how your bum currently looks like.
You need to be honest and evaluate how much fat and muscle is on your bum. If you have little fat, but no muscle, you will be able to see the growth of the muscles in your bum much sooner.
If your bum has body fat that covers the glute muscles, it will be difficult to see the growth without reducing your body fat.
Ideally, you will need to find the right balance between the body fat that you want your body to hold for your aesthetic look. For women, this is likely to be 12-20% depending on the look that you are trying to achieve.
You will then need to consider how much muscle you will want to grow and develop. The human body can grow 1kg of muscle per month.
How much muscle will you need to put on your frame for your bum to become noticeable?
It’s likely that you will need to add 3-6kg of muscle minimum to start seeing noticeable changes to the aesthetic look of your bum.
This means you will need a minimum of 3 months to start to see some noticeable changes. However, you should realistically be looking at 1-3 years as a realistic timeframe to develop the shapely bum that you desire.
Is it possible to get a bigger bum in a week?
If you plan to get a fatty bum, then yes it is possible. But if you want a peachy, athletic bum, then you have to improve the lean body mass on your body and develop the muscle groups in and around your glutes.
So if you want to grow a good bum in a week, the answer is no.
How many inches can glutes grow?
You should expect the gain around 1 inch of lean muscle growth per year to grow your glutes.
How long does it take to lift your bum?
You should be looking at 12 weeks minimum to lift your bum.
What can you do to grow your bum fast?
You need to force your muscle to respond to resistant force so that it triggers the muscle to grow.
You want to target the areas in and around your glutes.
The exercises that you should focus on include:
- Glute bridges
- Single leg squats
- Step ups
- Lower body plyometrics (bounding, hopping, squat jumps)
- Hamstring exercises
- Kettle bell swings
- Hip adductor exercises
- Leg kickbacks
- Cable kickbacks
- Bulgarian split squat