If you’ve ever seen models in magazines, celebrities and influencers with gorgeous bikini shots on Instagram, or women who do leg workouts six days a week at the gym... you must have, at some point, wondered how their booties look incredibly soft and peachy…
…and if it’s at all possible to get yours to look just as juicy as theirs the natural way.
I used to think there was no way to achieve that naturally – I was almost convinced that going under the knife was the only solution – but I was dead wrong!
I talked to myself, since we’re already in the business of fitness, I should do my own thorough research and not let any assumptions get the best of me.
After hours of reading and searching, I finally struck gold and gathered every bit of the BEST info on how to achieve that natural soft and round booty…
And if you want to know what they are, you’re in luck. Because I’ll be sharing these tips with you today.
Is Having a Soft Bum A Good Thing?
It definitely is and science has a say in it! While you might be thinking that a soft bum means a butt that’s just full of fat, that’s not what we mean here – we’re talking about a strong yet apple-shaped bottom that not only looks good in pictures, it also helps your body stay stable.
According to the National Cancer Institute, firm yet soft glutes can be beneficial as the glute muscles help in supporting the body and movements of the hips/thighs. (1)
But before we get into the juicy bit (no pun intended), it’s important to dive a little bit deeper into the anatomy of a booty. This way, we’ll know how to make a jiggly butt in the most efficient way!
Knowing the Anatomy of Glutes
So here are the basics:
The Gluteus maximus, also known as the “G-max,” is the largest of the three muscles. It helps the body extend the upper leg (thigh).
If you’re curious and want to feel the gluteus maximus muscle, try to do a squat, move your thighs backward, and slowly begin to rise. With the right exercises, you can engage this muscle effectively. (2)
This muscle is also called the “G-med” and is the second largest muscle in the buttocks. It’s located near the hip joint and the sides of the butt. You use this muscle when you walk or run. (2)
Also known as the “G-min,” it functions similarly to your G-med in assisting the knee to extend. It's located between the anterior and inferior gluteal lines, right at the ilium's outer surface. (3)
WARNING** If you’re getting bored and are about to close this tab, stop right there! It’s important to know the parts of the glutes to help you understand what exercises will be effective on achieving that soft bum.
It’s vital that all three parts of the glutes should be activated so that no part will be less toned. If you tend to neglect one part, it’ll look flatter than the others and will make it hard to achieve that round peach you’re aiming for.
Now that we’re over that, let’s get started on the next part – our diets. Toning the body is 70-80% diet and only 20-30% exercise. You can achieve booty-ful results when you pair the right exercise regimen with a proper diet that supports your goal.
Adjusting your diet is one of the first steps in getting that nice soft bum. You don’t have to make drastic changes at once, though! Slowly but surely is the key to effective and long-term results.
Here are a few easy tips you can try:
Incorporate plenty of protein in your food intake
Protein will be your best friend – it’s necessary to eat protein in the right quantity because it helps grow muscle in your buttocks and in a way, helps your muscles recover better after your workout. (4)
There are different sources of protein available that you can consume by eating plant-based foods, animal-based foods, and protein powders. It all depends on your requirements. If you are vegan, protein powder without whey can be an ideal choice. People with stomach problems should consume protein powder made for sensitive stomachs.
Eat the right carbs
Contrary to what most people claim, you don’t need to cut off carbohydrates from your life if you want to achieve that soft and round booty.
Carbs are actually God-sent – they fuel your body, aid in building muscle (that includes the glutes!), help muscles recover from exercise, and prevent muscle deterioration. (5)
Add more vegetables to your plate
Most people neglect this in their diet plans, but this is actually one of the most important tips to follow.
Upping your vegetable intake will help give you more energy that you will need to improve the efficiency of your exercise. Plus adding fiber to your diet is always a good thing! (6)
Skipping these crucial diet tips will surely greatly affect your booty-building plans, I tell ya, because I made such mistakes before. Many times, I skipped my breakfast because of no time for cooking. But now I drink meal replacement shake for breakfast daily. When you start to combine these simple yet powerful diet tips with a workout routine that’s made for the glutes? Then you can start saying hello to the booty of your dreams! (4)
But before we jump into the best exercises for growing the booty, we have to go through some of the most common mistakes beginners make that you’d want to avoid (or stop doing if they’re part of your routine).
Even though you can build a round, soft booty in record time, there are several mistakes to be on the lookout for;
Expecting Immediate Results
One of the most common mistakes beginners tend to make is to expect immediate results.
News flash, nothing ever happens overnight. Some people get it easily, but it really depends on the exercise routines you have, your diet, and the discipline to maintain these habits.
Doing The Wrong Type Of Exercises
A lot of people think that doing an excessive set of squats alone can make their bum softer. That’s a myth! Sure, squatting every workout can be effective in making your butt squishy, when you pair squats with deadlifts… The magic begins!
Doing the right exercises such as reverse hack squats, smith machine squats will activate your glutes and will help add muscle to your butt–which will give you the jiggle effect when you wiggle. You can also use resistance bands to grow glutes with more resistance.
It is important to understand that you have to use all the gluteal muscles and work on them altogether so your butt would get firm and round on all sides. Basically, the rule of thumb is to do compound exercises.
Overdoing high-rep, low weight exercises
High-repetitions, low weight exercises can still build muscle, sure… but you get better results with more heavy weightlifting if you really want to build your glutes.
Now, to the part I know everyone’s been waiting for!
Exercises To Get a Soft Booty
Before you dive in to do these exercises, make sure you have plenty of space at home or at basement gym. If not, you can try doing these exercises outdoors.
Also, while a lot of these can be done on a carpet or on the floor, you can use a workout mat just to make things more comfortable.
Before starting your workout, you should warm up your body by doing jumping jacks, jumping ropes push ups, jogs, and running. Even by using an incline treadmill for running will help you grow your butt faster.
Here are the most effective compound exercises to get that soft and jiggly booty:
This can be either weighted or jumping squats. Just choose whichever you are more comfortable with.
For weighted squats:
Stand with your feet and shoulder-width apart. Hold the weights in both hands and keep them together at your sides.
Lower your body until your knees bend 90 degrees.
Lift yourself up. To do this, push your backside upwards.
As you come back to your starting position, engage your glutes.
Complete at least three sets of 15 repetitions. (2)
For jumping squats:
Some may say the effects aren’t as drastic as when you do weighted squats, doing jumping squats is a good way to develop strength and cardio while slowly building your glutes.
Stand with your feet and shoulder-width apart. Arms at your sides.
Lower your body until your knees bend 90 degrees.
As you squat down and bend knees, move your arms in front of you, palms together.
Lift yourself up, push your backside upwards and lift your feet at least 3 inches from the ground.
Complete at least three sets of 15 repetitions. (7)
Lie down on the mat, belly facing up. Bend your knees and place your feet flat on the ground. Position your arms at your side with your palms flat on the floor.
Push down through your feet, and lift your hips off the floor. Your body should form a straight line from your shoulder to knees.
Hold this bridge position for at least 5 seconds before you slowly lower to your starting position.
Do at least 3 sets with 10 repetitions per set. (8)
Stand with your feet about shoulder-width apart, with your toes under the bar. Your feet should be pointing straight ahead, or they can angle out slightly. Keep your heels flat on the surface. When you lift, the bar will travel close to your shins and may even graze them. Keep your spine in a neutral position.
Strengthen the abdominal muscles by contracting them. Bend your knees and squat down. The form for descending to the bar is similar to the squat, but not identical. Keep your back straight or slightly arched, and your shoulders and spine in alignment.
Grip the bar outside your knees with an overhand or mixed grip.
Raise the bar by pushing upwards with your legs from your knees. Exhale on exertion. Be careful not to raise your hips first so your trunk moves forward and your back becomes rounded. Don't try to carry the bar up with your arms. The arms stay stretched under tension while gripping the bar as the legs push up. Think of the legs and shoulders moving upwards in unison with the hips, the balancing point.
The bar should almost touch the shins and rest around thigh level as you reach full height. Drag the shoulders back as much as possible without bending backward.
Slowly move down your leg to the starting position. I suggest using smith machine deadlift for beginning lifters for higher flexibility and control.
Do 3 sets with 15 repetitions each set. (9)
Stand with your feet together, and then step back with your left leg. Stay on your left toes, and lift your left heel.
As you bend your knees, drive through your right heel to bring your left leg back.
As you drive through your right heel, you should feel your glute and hamstring on your right side working.
Do at least 3 sets with 10 repetitions per set. (10)
Banded Side Step
Put the loop band in the middle of your calves, with both feet on it.
Sit back on your hips, keeping your knees slightly bent, and stay in this position.
Take 10 steps to the right, then 10 steps to the left. (10)
Start by placing yourself on all fours. Position your hands under your shoulders and your knees under your hips.
Tighten your abdominal muscles, then raise your right leg from the floor, keeping your right knee bent and your foot flat.
Kick back with one leg and squeeze the glutes.
Bend the knee, lower the leg, and repeat.
Go back to the starting point.
It’s recommended to complete 15 repetitions on each leg for 3 sets. (11)
The Bottom Line
Achieving a softer and rounder booty is not an easy feat. Like with most things, it takes a lot of patience and dedication before you see any progress.
But remember, it’s not impossible! And with these tips I’ve just shared, you’re already armed with the right knowledge – all you need to do now is apply them to your routine.
Do you already follow these diet and exercise tips to grow your booty? Or do any of these tips stand out to you? We’d love to know in the comments!
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Hi there! I'm Ben, main author and chief editor at Fitlifefanatics.com. I have been obsessed with Strength Training and Fitness for 18 years now.
My passion for living a happy fit lifestyle is what made me realize that fitness is what I wanted for my future.
I went on to earn my Masters in Sports Training & Biomechanics.
My passion for Strength training & fitness and my love of helping others is what made me start Fitlifefanatics.
Here, myself, and a team of specialist aim to provide the most accurate, and actionable information possible in hopes to help foster the fitness community forward.
You can learn more about Fitlifefanatics on our About Page