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Bodacious Booty Lift: Non-surgical Solutions to Lift, Tighten, Tone, and Smooth Your Glutes

When it comes to modern beauty standards and trends, something that has been front and center, for women especially, in recent years is the pressure to have as large a booty as possible! 

The likes of Jennifer Lopez and Kim Kardashian have shown women all over the world just how great having such a big booty can be. This has led to a rise in demand for types of exercise, products, and treatments that can give you more volume in the back. 

Of course, the size of a woman’s booty underneath her clothes is all about the glutes. The aim is to enhance them and make them as strong and as prominent as possible.

There are two options: the workout route and the non-invasive cosmetic route. 

Working Out to Build a Beautiful Butt

Getting the lovely rounded butt you desire begins in the gym. Cardio workouts, exercises for hamstrings, lifting dumbbells, doing reps and leg lifts, and everything in-between can be combined in a butt workout to enhance and maximize those assets.  

If you are interested in increasing the size of your own gluteus maximus, then you need to be aware of the different types of exercises that you can do to perfect those butt muscles and achieve the best butt you can!

Here is a helpful guide to the types of strength training and workout moves you should be doing at home or in the gym to build the muscle mass of your tush. If you keep at it, then you can expect to get the kind of glute muscles that Kim K herself would be proud of!

Exercise Moves For Getting The Best Glutes

  • Lunges

Lunges are an essential move to have in your routine if your end goal is a strong and large booty.

Begin by standing upright with your feet hip-width apart. Then move your left leg forwards. With your knee bent, maintain a standing position at a 90-degree angle. Then switch sides and repeat the same motion with the right leg.

Doing lunges not only helps your derriere but also helps to build up your range of motion and your quads. Don’t get scared that doing so much extensive work will make you look bulky or ‘manly’. A personal trainer will tell you that you will build muscle, but only in the places where it matters. In this case, that is your gluteus maximus and gluteus medius!

  • Jump Squats

When you have built up some resistance and stamina thanks to the lunges, you can start thinking about raising the intensity with jump squats.

Jump squats are about taking full control of your lower body. To perform a jump squat, jump into the air from a standing position with feet shoulder-width apart. You then land while simultaneously dipping into a strong squat. Hold the jump squat position for a second to two before returning to your upright position with your back straight.  

Your left foot and right foot are not switching sides in jump squats. They work in unison to make sure that your muscle groups and hip thrusts take the correct form, and that your body weight is supported at all times. If you want to up the ante with your jump squats, you can add something like a barbell to the routine. Holding something while squatting will help you retain core balance, allowing your lower body to stay composed and maintain the squat position.

  • Resistance Band

Resistance bands can be used on their own in various ways but they can also be used in butt-targeting exercises. Whether you are working with a single leg or both legs, using a good quality resistance band provides extra weight and tension to really get those muscles burning.

For example, a split squat performed with a resistance band is one of the more advanced moves you can attempt. It is a surefire way to get a leg up on building up your derriere.

  • Donkey Kicks

Donkey kicks are technically known as quadruped bent-knee hip extensions. They get their nickname because the action looks like a donkey kicking out at something or someone behind it!

The action is performed with your left hand and right hands on the floor and your upper body planted and settled. The donkey kick is then a series of alternating backward leg lifts that involve kicking out away from your body.

Some people have likened the action to a dog lifting its leg up to a fire hydrant! First,  lift your right knee, and then your left knee, repeating as many times as you can or however many times you have included it in a set routine.

These exercises are most effective when included in a routine with other types of exercises. A single type on its own is unlikely to produce the desired results. 

Cosmetic Ways to Lift Your Booty

For many women, all the butt-lifting exercises along with clean eating will not produce the derriere they want. This is because dieting and working out do not affect the two main butt problems –  the shape of the butt and cellulite.  

The options then are non-surgical treatments that cut a few corners to get a J. Lo booty in a much quicker time. After all, not everybody is able or willing to deadlift their way to their dream body!

Emsculpt NEO

Emsculpt NEO

One of the most popular non-invasive ways to get a butt lift is a series of treatments with an Emsculpt NEO machine.

This is a treatment that mimics a High-Intensity Interval Training (HIIT) workout. Using High Intensity Focused ElectroMagnetic energy (HIFEM), the Emsculpt device stimulates your buttocks muscles to contract at a level that you can’t achieve on your own at the gym. The attraction of this is that you don’t have to go anywhere near a surgeon’s scalpel or worry about a general anesthetic.

Emsculpt NEO can plump, sculpt and strengthen the physique while building muscle and toning that muscle at the same time.

The powerful effects of the HIFEM technology can also deliver long-lasting butt tightening and toning,

This treatment is FDA-approved and has been scientifically proven to work. On average, a single treatment tends to last around 30 minutes 1 time a week for 4 or more sessions which is nice & convenient.

Another attractive feature is that Emsculpt NEO is completely painless. Recovery is immediate with zero downtime.


QWO is an injectable treatment for moderate to severe cellulite. It has the incredibly complicated name of collagenase clostridium histolyticum-aaes which is a natural enzyme.

The most visible sign of cellulite is the trademark dimpling that appears on the surface of the skin. It most usually happens on the upper thigh and lower buttocks. QWO injections are effective in improving and removing these dimples.

The enzymes in the injectable break down old collagen fibers causing the dimple and promoting new healthy ones.

A QWO treatment is typically 3 sessions performed every 3 weeks. Multiple near pain-free injections are administered to dimples marked out by the surgeon.

There might be some bruising followed by tenderness, redness, and/or swelling. The treated area may feel firm initially.  

The results of QWO can be long-lasting on the condition that the patient follows an optimal diet, regularly works out, and makes healthy lifestyle choices.

Note, however, QWO cannot prevent new cellulite from forming in a different area to that which has already been treated.  

QWO targets cellulite specifically, but when it is performed in tandem with Sculptra, the result is a naturally smooth, rounded butt lift.



Sculptra is another type of injectable treatment. It uses poly-L-lactic acid (PLLA), a biodegradable, natural micro-particle.

The difference between QWO and Sculptra is that QWO targets the fibrous septae bands of cellulite. Sculptra targets the skin laxity component of the cellulite and restores support.

Sculptra can address specific spots with great detail and precision. It does not target cellulite. Instead, it tightens and tones skin that has lost some of its elasticity or is more naturally loose by boosting collagen growth.

FDA approved since 1999, Sculptra is an ideal choice for anyone who wants some help to change things like hip dips,  irregular volume across their booty, and laxity or looseness of the buttocks.

The boost of fresh collagen promotes the production of new skin tissue. The inner structure and framework of the skin expand creating a lifted appearance.

The process is the same as with QWO. The long-lasting results of Sculptra are, like with QWO, dependent on a healthy balanced diet, regular exercise, and good lifestyle choices.

QWO or Sculptra?

Whether to choose QWO or Sculptra or the combination of both is a decision based on what you want to achieve. 

If it’s the removal of cellulite – choose QWO

If it’s volumizing to change the shape of your butt or to tighten and smooth – choose Sculptra

If you desire both effects – choose to have both treatments in tandem.

The choice should be made under the guidance of an experienced physician such as Dr. Zadeh who can examine the area, determine whether the issue is due to cellulite or skin laxity, and recommend the appropriate combination of treatments.

Radiofrequency Microneedling

Radiofrequency Microneedling

Another non-surgical option for turning your gluteus minimus into a gluteus maximus is radiofrequency micro-needling.

This is a procedure that uses tiny needles and radiofrequency to rejuvenate the skin. Most commonly, this procedure is a facial treatment to reduce the effects of aging such as fine lines and wrinkles. Recently it has become a way to do a butt lift

It sounds scary because, technically, micro-needling is a form of ‘controlled skin injury.’ In practice though, it is a simple and stress-free treatment. 

It is logical that if radiofrequency micro-needling is effective at improving texture and tone on the face, it can achieve the same on other parts of the body, including the buttocks. This is the conclusion that many cosmetic surgeons have reached and now offer the treatment for a butt lift as well as a facial treatment.

When it comes to achieving a Kim Kardashian-type butt lift, micro-needling is a way of targeting laxity, tightening the skin, and improving the general texture of the buttocks’ surface.

Benefits of Non-Invasive Treatments

What is important to remember about the three non-surgical options discussed above is that they are non-invasive. They should produce excellent results whether as a sole solution or alongside targeted workouts.  

They are much more gentle compared to more invasive treatment options such as liposuction, skin grafting, fat transfer, and even surface treatments like chemical peels and dermabrasion. 

The results that you get might not be as immediate or drastic as with liposuction, but they do make a difference over time. You also get long-term benefits without having to go through a long period of surgery recovery and downtime.

Liposuction also carries more risk than injectables and micro-needling; risks such as scarring and fibrosis

Final Thoughts On How To Lift Your Booty

Rather than choosing between exercise and non-surgical treatments, perhaps the best way to achieve the results that you want is to participate and explore both.

Not only will completing a circuit of our suggested exercises help you to be better at a ballet plie, but they will also help to put strength in your lower back and ensure that your booty muscles are as naturally strong as they can be.

After this hard work, however, there is no rule to state that you can’t then opt for the non-surgical treatments that have been discussed. If doing 50 jump squats a day improves your volume but doesn’t quite get rid of that pesky dimpling, then get a cosmetic treatment. 

It can be demotivating to put a lot of effort into forming the perfect butt if you don’t see results. This is especially so if you have a particular shape of butt that does not respond to butt-firming exercises. 

Remember, after treatments, to maintain and prolong the effects of a cosmetic butt-lift you will need to continue to work out regularly. This will be easier if you already have an established routine before seeking treatment. 

Are you ready for your butt to break the internet? Contact us for more information or to schedule your consultation with Dr. Zadeh.