7 Exercises Tips – How to Get a Bubble Butt

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Tonya McIntosh

Tonya McIntosh—The main person behind TGFFitness as its Founder and Chief Editor. Get to know more about Tonya


woman raising leg with resistance bands

So, I’m guessing you are also on the lookout for ways to build and tone your behind? Bubble butts are always going to be attractive. The booty trends are going out of hand for all the right reasons, and the world definitely isn’t complaining.

I’m absolutely confident about my bubble butt. Well, I never did carry a flat butt, but at the same time, I never had a great looking butt. I personally decided to go through the transformation for two important reasons. The first and foremost reason was to impress my partner.

The second being able to rock out my collection of trousers. I definitely feel more confident about my appearance now than before. I’ll guide you through this important exercise regime, so you can get yours too. Here are “7 Exercises Tips – How to Get a Bubble Butt.

Executing Lunges

This routine can be a little challenging in comparison to a regular lunge. But it is incredibly effective in developing the ultimate bubble butt. Starting off, you need to place the balancing foot behind and the other at the front. You need to start dropping down until the front leg is in position at a 90-degree angle.

Then you can proceed to go back up and repeating the same movement. It is important to stress on targeting your booty by applying most of the load on your heel. Plus, you can always spice things up by grabbing weights and by holding them at your sides.

Sumo Squatting

woman doing sumo squatting

These squats tend to effectively target the gluteus maximus. The perfect way to execute this exercise is to start grabbing a dumbbell or even a kettlebell. You have to directly hold the weight that is in front of you with the help of your arms. Your arms should be in extension all the way down.

Flexing your muscles during the movement will allow you to feel more. Always make sure to squeeze your glutes on each rep.

Band / Cable Kickbacks

I highly recommend you to any type of glute workout. You can easily do this at home. You can start by simply kneeling on the ground and raising your foot right up in the air. To make it more effective and challenging, you can always make use of a resistance band.

You can connect the resistance band to the chair’s foot and execute it while standing up just like you would do at the gym.

The Romanian Deadlift

This is another tough exercise to pull off. However, it is extremely effective for developing a great bubble butt. Start standing in an upright posture and hold the dumbbells in front of your body. The dumbbells should rest on your thighs. Plus, you can also use a barbell.

You can start bending your knees while keeping your back in a straight manner. You can slowly start sliding the weight down at the side of your legs. Do it until it comes in contact with your shins. Hold it in for a second and start flexing your booty while you hasten backing up to your starting posture.

Your hips and booty shouldn’t move up and down. Make sure that you feel a stretch right behind the knees during the exercise. I also advise you to go light at first and start increasing the weight once you get accustomed.

Jump Squatting

You need to put the load within the ball of your heels during a squatted posture when you are starting this exercise. You have to start sky-rocketing to the ceiling like you just won a lottery. I advise you to not to arch forward and keep your back straight up.

Side Leg Raises

It is normal for an exercise to get tougher with the use of more weight. This exercise enables you to shape the excess portion of your behind as well as the sides. You can begin by standing and raising your legs up high in a sideways posture.

You can pull this off with the help of a cable cross combination, an ankle weight or resistance bands. General Health Tip – When you are executing these exercises, make sure to perform 3-4 sets accompanied by 12-15 reps. I highly advise you not to perform all of them in a single day, especially when you a rookie. You want a bubble butt and not a sore butt.

The Dietary Plan That You Should Stick To

woman dietary-plan

These exercises should always be accompanied by a strict diet plan. It will accelerate the process.

Lean Protein

Consuming an increased amount of protein will elevate your metabolism. It also decreases your appetite and plays a crucial role with many distinct weight-regulating hormones that can cause a general bottom body fat percentage.

But you shouldn’t just eat every protein that comes your way. You need to eat lean sources of protein such as chicken, turkey, eggs, egg whites, whey protein powder, salmon, tilapia, lean ground beef, shrimp, tuna, plain non-fat Greek yogurt, and non-fat cottage cheese.

No! I didn’t forget you, vegetarians and vegans. Some of the lean protein that you can consume would be tofu, hemp seed, black beans, pinto beans, spirulina, and plant-based protein powder.


Now hold on before you start overthinking because all carbs aren’t your enemies. Eating the right kind of carbs will allow you to lose fat and develop muscles. You can consume sweet potatoes, red potatoes, yams, oatmeal, oats, black beans, pinto beans, brown rice, wild rice, chia seeds, legumes, and quinoa.

Make a habit of eating processed and refined carbohydrates like white pasta, white bread, candy soda, white rice, and fruit juice. It can lead to illnesses such as obesity, heart problems, and type 2 diabetes.


Am I injecting fat into my body if I consume fats? Well, you sure are standing on the wrong side of the pond. Fats actually help in building and developing muscles. Consuming the right amount of fats will elevate your metabolism, causing you to lose weight.

But you have to remember to stay clear of high-processed fats. They contain all the unhealthy ingredients that are lethal for developing muscles. Make sure to avoid fats such as processed meats, vegetable oil, and edibles infused with trans-fat.

Fill up your diet plan with fats in the likes of olive oil, fish oil, Medium Chained-Triglycerides (MCT), coconut oil, avocados, flaxseed oil, flaxseed, almonds, peanuts, walnuts, olives, pumpkin seeds, sunflower seeds, and avocado oil. These fats will easily boost the good cholesterol (HDL) and reduce the bad cholesterol (LDL).

Calculating Your Macronutrients

Since the primary objective here is to get a bubble butt, you need to be eating more calories than burning them. The diet plan is going to vary from person to person because we all have different body types. Important factors such as age, gender, and level of activity all come into play when you are assessing the consuming amount.

If you are having a hard time calculating the macros, then you can always use the TDEE/Macro Calculator. It is completely free and does the job perfectly well. Remember to click on the button of “lean bulk” that is present under the menu of the “Ultimate Control.” It will allow you to develop muscle without gaining additional weight quickly.

Reasons Why Your Bubble Butt Workout Isn’t Working?

You need to check out these few important pointers. You might be making these common exercise mistakes without even knowing.

  • You aren’t keeping a proper form when you are doing them.
  • You are not lifting sufficiently. Get yourself off the comfort zone and give your glutes the workload that it needs.
  • You are not mixing the exercises. Sticking to the same workout for days can kill progress.
  • You are not consuming enough nutrition or none at all.
  • You are not getting enough rest. Push aside the excitement for once and give your body the rest it needs.
  • You gave up too early. You can’t expect results in less than a week.
  • You are comparing yourself to photo-shopped and face tuned photos on social media.
  • You are rushing this. Genuine results take time, so be patient.

Summing It Up!

There is a multitude of factors that determines a toned bubble butt. It isn’t as hard as you would think. I personally achieved it, so why can’t you, right? You just have to follow these bottom exercises and stick to a healthy diet plan to get you ready.

Be careful of overdoing it and avoid high-processed carbs at all costs. It is never too late to get that look, and you can start now by following this plan. Who knows? You just might out-bubble me with your results.

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

Finding your main motivator to keep going is easier said than done for Keep Reading.

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