Exercise routines, diet tips, and recipes for putting more junk in that trunk.

As BuzzFeed Health has previously reported, your butt is made up of three glute muscles — the gluteus medius, gluteus minimus, and gluteus maximus — which are covered with a layer of fat. So getting that bun definition is going to require way more than just doing an absurd amount of squats, or trying to eat slightly more carefully. It actually usually requires following a careful diet that's focused on losing or maintaining body fat and a workout routine that challenges the entire body, especially the glutes.

Building a larger tush is a commitment, so to make it a little more doable, here are some cheat sheets to help you with butt-particular diet and exercise.

For high-intensity cardio that targets your backside:

For high-intensity cardio that targets your backside:

This cardio routine is great for people trying to lose body fat AND work on butt definition, because the exercises are rear-focused, so they will definitely get your heart rate up and keep your glutes engaged. If you don't have an accessible staircase, you can always use a stairclimber at the gym.

Learn more about the workout here.

Nourish Move Love / Via nourishmovelove.com

For learning proper squat form so you don't get yourself injured:

For learning proper squat form so you don't get yourself injured:

A lot of people put themselves at risk of injury because they don't know how to properly squat. So while squats aren't the only exercises you're going to be doing, you may as well learn to do them right. Here's more info on that.

Sally Tamarkin / Alice Mongkongllite / Via buzzfeed.com

For when you want to learn more what different portion sizes look like:

For when you want to learn more what different portion sizes look like:

If you're not sure how portion sizes work, it's going to be tough to maintain a diet that keeps you fueled for your workouts, while also making it possible to put on muscle and lose a specific amount of body fat. You can take this quiz to understand more about serving sizes and how deceiving they can be.

Everyday Health / Via everydayhealth.com


View Entire List ›

SHARE
Previous articleMexico's Government Replied To A Trump Tweet After He Called It The Second Deadliest Country In The World
Next articleTrump Visited These Factories To Brag About Jobs. Now They’re Laying Off Hundreds Of Workers.