In the olden times, men look for women with great shapes not only because they find it sexy, but also because it means a woman is more capable of undergoing a healthy pregnancy and childbirth.
Aside from wide hips, shapely bodies also need round and big posteriors. Even today, having a flat behind is annoying, not to mention, embarrassing and so not sexy.
But if you have a flat butt, what can you do about it? You might be surprised with how simple things you could do or change can make such a big difference in developing your glutes. Keep reading for some helpful tips and exercise guides on getting rid of flat butt!
1. Stand up and walk around.
Know the secret to why more and more people have behinds as flat as walls nowadays? It’s because of a whole day of sitting down on them!
Technology and our present lifestyles have us spending our days constantly sitting down. Because of the convenience and entertainment given by our computers and phones, there’s really not much reason to move around anymore.
Our ancestors, before the invention of cars and carriages, used to walk for around 7 miles per day! And with walk, I mean hiking over hills, sprinting, or running to get errands done. That amount of workout really shows on the legs and butt muscles.
Today, the average American only walks less than 400 meters (which is less than a quarter of a mile). And as taught in evolution and biology, virtually any body part that is not used as it should be eventually recedes in size and loses its function entirely.
So, the main reason you could be suffering from a flat bum is that you’re not giving your muscles their needed work and exercise to take shape.
2. Do the Basic Glute exercises
Speaking of exercise, there are four main types of exercises that you should practice regularly to get a perfectly toned, round, robust butt. Incorporate these examples in your weekly routine for your glutes’ full development.
There are three main muscles that make up your glutes: the gluteus medius, gluteus minimus, and gluteus maximus. The two latter muscles are attached to your pelvic bone, while the former makes up your butt cheeks.
There are different exercises that target each of these muscles, but these four exercises work for all of them.
Squats are probably the most famous butt-enhancing exercises. They also help tone and strengthen your lower back, hamstrings, and quads. Do them with dumbbells, and you’ll also be working out your arms.
An example of a squat exercise is Plié Squats. To do it, stand with legs open wide and toes pointing outwards.
Hold a dumbbell in each hand and bend your knees just enough so that they extend farther than your ankles, while also raising both arms out and up just below your shoulders.
Then, get back to the original position by lowering your arms and straightening your legs at the same time. Do 3 sets with 15 reps each.
Another old but good exercise that works your behind, as well as your quads and hamstrings, are deadlifts.
To do Romanian deadlifts, hold weights in each hand with your arms on your side and knees bent slightly. Then, bend your hips to lower the weights as far as you can while keeping your back straight. Next, squeeze your glutes to gently pull yourself back up. Do three sets with 15 reps in each set.
● Bridging or hip thrusts
Bridging is one of the best exercises for your gluteus medius and gluteus minimus muscles. An example is sky bridges that tone your lower back and hamstrings as well, according to Patrick Murphy, a trainer, and writer for Fitness Magazine.
To perform a sky bridge, lie down in front of a chair or a raised platform with feet touching the edge or front. Place both heels on top of the edge, your arms on your sides and palms firm on the floor.
Lift one leg up over your hips while flexing your toes. Lift your hips so that your other leg makes a straight line with the rest of your body. Repeat lowering and raising your hips with your leg up for 20 times. Then, bring your body back to the ground and switch legs, repeating the exercise.
To perform simple kickbacks, get down on the floor on all fours, and then raise one foot back so that your thigh aligns with your back and your leg makes a right angle with your thigh. Hold this position for five seconds, put your leg down, and repeat on your other leg.
If you suffer from bladder leakage, urinary incontinence, or frequent urination, you can also try doing Kegels while doing these exercises, so you’ll be hitting two birds with one stone. If you don’t have these conditions, you can still do this for a better sexual health.
3. Take note of your body’s form during glute exercises.
When doing step ups, transfer your weight to the leg that you stepped up and pull yourself to straighten your leg. Never bounce off or bend your back leg. This negates the workout’s effect on your glutes and focuses it on your thighs or quads instead.
Another tip is to not reach with your toes as you get lower to the ground. Instead, flatten your foot, so that it hits the ground heel-first. Making subtle position and form changes like these can make a huge difference.
4. Stop blaming your genes for your flat butt.
Sure, your genes play a role in determining how your glutes turned out, but just like any other muscle in the body, a little attention and hard work can improve it.
Also, stop using this as an excuse to give up trying to shape your butt. Many exercises like similar to those mentioned previously can help you develop a great butt and toned legs.
However, lunges, step ups, and squats are not guaranteed to give you the perfect bum you might be dreaming of, although training consistently and religiously can definitely improve its shape and size.
5. Observe proper nutrition by feeding your muscles and laying low on the fats.
No matter how seriously you workout, all your effort could be of no use if you don’t eat the right things. To build muscle, your body needs it protein fuel. Eating clean also helps in ridding yourself of excess fat so you can show off the butt you’ve worked hard for.
For a great bum-friendly diet, opt for high-quality protein from lean beef, chicken, and fish. You can also get this from complex carbs like rice, potatoes, and sweet potatoes, as well as healthy oils and fats from nuts, avocado, coconut oil, and olive oil.
Follow these tips, make a plan, and set your butt goals, so you won’t be spending the next summer (aka bikini season) hiding away.