This Is Why Big Butt Is Good For Your Health And How To Get It


A big butt can have a positive effect on your health! Why this is so, we explain to you in the following.

For many women (and men) a crisp, small butt is considered the absolute ideal of beauty. But did you know that a thick bottom and fatty hips can be good for your health? Because, as experts from Oxford University have found out, the extra layer of fat reduces the risk of heart disease and diabetes.

Thick butt is good for your health

As British scientists have determined in a study on body fat and its effects on health, fat on hips, buttocks and thighs is good for health. Quite the opposite of harmful abdominal fat. The difference: hip and butt fat stores fatty acids and prevents them from sticking to the organs and muscles where they can cause health problems.

In addition, the fatty acids can produce helpful hormones that can protect the arteries and control blood sugar levels. And that in turn has a positive effect on the risk of diabetes and cardiovascular disease.

Why abdominal fat is dangerous

The thicker the stomach, the more harmful fatty acids are transported through the body. There they are then stored in the organs, such as the liver, and the muscles. The consequences: diabetes or cardiovascular disease. In addition, abdominal fat can secrete a molecule called cytokine, which causes inflammation.


Remember: a big butt makes your body happy.

Looking to sculpt and strengthen your glutes? Then you’ve come to the right place!


Great starting exercise – the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start.

Fitness Coach Lunden Souza is doing a bridge as exercise for a bigger butt

Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. If you feel this exercise straining your back, make sure your abs are tight and you are lifting from your hips, not your chest.


The Hip Thrust is a must for everyone looking to develop their backside, because it makes your butt work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more.

Hip Thrust

Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. Experiment with your foot positions to find an angle where you feel your glutes really working.


The Donkey Kick is a popular move for targeting the glutes. It works great when used in a super set with the Fire Hydrant for an all-around glute pump. Add a resistance band around your knees to make the exercise harder. Make sure to check these exercise mistakes before your start.

Donkey Kick

Get on all fours. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg up – initiate the movement from your hips/glutes. It’s all about activating your glute to lift your leg, not about lifting your foot as high as possible. Repeat with the other leg.


Forward Lunges will mostly work the front of your thighs, but with Curtsy, Side & Backward Lunges you can feel the glutes really working.

Curtsy Lunges

Stand tall with your feet hip-width apart. Take a step back to the side, so that the back leg crosses behind your front leg, while your hips are still pointing forward. Keep the weight mainly on the front leg. Push the heel of the front foot to the ground to get back up. Repeat on the other side.


This advanced move will target your glutes and improve your balance while keeping your heart rate up.

Kneel & Stand

Kneel on the floor. Now step into a half kneel with one knee up. Push off the floor with the heel of the front leg and bring the other leg up. Kneel back down with one leg first, followed by the other. Repeat on the other side.