If you’ve been working your butt off—literally—religiously completing every ‘how to get a bigger butt’ workout without results, don’t give up on your dreams of having a toned, sexy butt just yet. Before you throw in the towel, you should explore the possible explanations for the lack of effectiveness in your efforts.

Here are some of the common reasons you’re not getting results from your butt workouts.

You Aren’t Following a Proper Diet

You can’t eat everything in sight and expect to get a big, toned butt. Diet plays an integral role in the success of your bodybuilding efforts.

It’s important that you combine your butt workouts with a healthy diet. Youwant to focus on nutrient-rich foods that fill you up to keep your caloric intake low while meeting all your nutritional needs. Some foods that can help you grow a bigger butt include fish, eggs, chicken, steak, avocados, nuts, chia seeds, quinoa, and sweet potatoes.

You’re Doing the Same Thing Repeatedly

Doing one or two exercises every day will only derail your efforts for getting a bigger butt. If you want a big, rounded, and bouncy butt, you need to work it out from all sides. Achieving that with only one or two moves is difficult.

Consider doing resistance training at least three days a week. This may include lunges, hip hinging, and full extension squats. Then top it up with at least two days of cardio work, focusing on glute engagement. Running and stair stepping are some of the most effective cardio exercises for toning your butt.

You’ve Neglected Strength Training

Trying to get a toned, rounded backside without strength training is almost an exercise in futility. It’s the shape and size of your muscle that gives your butt its shape for the most part. A combination of compound exercises that work multiple muscle groups is an excellent place to start.

Also, it’s important that you get your squats right, especially when it comes to toning up your butt. Otherwise, you’ll be wasting time and effort. Sometimes you may think you’re engaging your glutes, but you’re actually doing zero work.

When performing squats, your head should face forward, and your chest should be held up, open, and out. Be sure to keep your shoulders back and your feet at least hip-width apart. When squatting, bend your legs as you do when going to sit on a chair.

Be sure your back remains straight and your heels flat on the ground. Go down until your thighs are parallel to the ground. Lunges and deadlifts are also great strength exercises to add to a swat routine.

You’re Not Getting Enough Rest

No matter your hunger for a bigger butt, you should realise that working your glutes day in and day out is counterproductive. When lifting heavy weights, for example, your body needs about 36 to 48 hours to mend all the micro-tearing the occurs in the muscle.

Be sure to take a one or two-day break from your butt workout sessions and treat yourself to some yoga, massage, or other restorative exercises. Here’s a great tutorial on how to get a bigger butt. It will teach you how to perform the most essential butt workout exercises properly.