Get A Bigger Badder Booty

Lots and lots of weights.

Buttocks are muscles and should be treated as things to grow, not burn. Forget logging in an hours-worth of a fast paced jog on the treadmill. Venture into the back of the gym and pick up a dumbbell — or two! "The only way to make the muscles in your butt stronger and bigger is to push them toward doing something they can't do in their current state," Kelvin Gary, a certified fitness trainer, told Cosmo.

Here's a good weight-training program to follow for beginners! Do 10 reps of each exercise three times:

1. Barbell Squats

2. Deadlift

3. Hip Abductors (Machine)

4. Dumbbell Lunges

5. Glute Bridges (with a weighted plate)

Bye-bye Jenny Craig, hello protein.

Starve yourself and say goodbye to fat and butt. Satisfy your booty with LOTS of protein and watch it thrive! Incorporate the following staples into your diet:

- Lean Beef

- Boneless, Skinless Chicken 

- Fish (Salmon and Halibut are great examples)

- Eggs

- Almonds and Mixed Nuts

- Legumes

- Greek Yogurt

- Dark Green Vegetables

Check out this mega-list of protein sources for even more foods on Bodybuilding.

Tagged: