We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
Toning butt?
FitnessFreak1821
Posts: 242 Member
Ok random and weird. so I'm losing lots of weight on my butt and thighs but my butt is literally flat now. I'm doing lots of squats, lunges and even added weights recently. Any tips on how to not lose so much butt I would like some butt lol should I stop the squats?
1
Replies
-
The butt is both muscle and fat. While you can't spot maintain/reduce fat, you can help retain the glutes as you lose (provided you have a sufficient muscle base there)
Make sure you are lifting/resistance training.. following a progressive program with focus on the glutes (Strong Curves us a good one), also getting adequate protein (0.8-1g per lb goal weight or lean body mass if you know) and don't lose too aggressively.
If you are close to goal and not happy with them I would think about transitioning to maintenance to recomp and build muscle and lose fat. If you still have lots of weight to lose then get to a healthy weight then recomp. If you are ultra lean or very low weight you can gain weight to build muscle to grow them.7 -
The butt is both muscle and fat. While you can't spot maintain/reduce fat, you can help retain the glutes as you lose (provided you have a sufficient muscle base there)
Make sure you are lifting/resistance training.. following a progressive program with focus on the glutes (Strong Curves us a good one), also getting adequate protein (0.8-1g per lb goal weight or lean body mass if you know) and don't lose too aggressively.
If you are close to goal and not happy with them I would think about transitioning to maintenance to recomp and build muscle and lose fat. If you still have lots of weight to lose then get to a healthy weight then recomp. If you are ultra lean or very low weight you can gain weight to build muscle to grow them.
Thanks very helpful1 -
This would be one of the adverse effects of an aggressive deficit that we talked about. Slow your rate of loss, get adequate protein, strength train.8
-
🤷♂️🤷♀️ Scratching my head on why a flat butt is a negative thing...1
-
bold_rabbit wrote: »🤷♂️🤷♀️ Scratching my head on why a flat butt is a negative thing...
When there isn't a lot of muscle they tend to look more flat than rounded. Aesthetics aside, strong muscular glutes are important for many daily activities and exercise. They also help support knees, hips, back and spine and become more important as we age.8 -
Fall vs round butt = Mainly genetics.
I've got a flat one and no exercise I ever did snything 2 chg it except 2 make it stronger.4 -
bold_rabbit wrote: »🤷♂️🤷♀️ Scratching my head on why a flat butt is a negative thing...
It’s a bad thing if yr goal is a peachy rounded butt. Which mine is!3 -
bold_rabbit wrote: »🤷♂️🤷♀️ Scratching my head on why a flat butt is a negative thing...
For OP it is... 🤷🏼♀️0 -
bold_rabbit wrote: »🤷♂️🤷♀️ Scratching my head on why a flat butt is a negative thing...
When there isn't a lot of muscle they tend to look more flat than rounded. Aesthetics aside, strong muscular glutes are important for many daily activities and exercise. They also help support knees, hips, back and spine and become more important as we age.
Bold for emphasis. It would also be worth looking into a program that is structured around glute development. StrongCurves is one of the most popular. But diet should be there too.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p14 -
Guess 2-3 pounds lost per week isn't fine.
https://community.myfitnesspal.com/en/discussion/comment/44654445/#Comment_44654445XoXashleighXoX wrote: »Nony_Mouse wrote: »Didn't we discuss that your deficit is way too aggressive for the amount of weight you have to lose?
Apparently 2-3 pounds a week is fine. Anything over is to aggressive for anyone. As long as I don't go under 1200 calories and I'm not. I'm a actually eating mostly1300-1500 but the work outs I guess is helping.5 -
Unfortunately we can't designate where we want to lose fat. My buttocks has also gone flat (and the first place I lose from is the chest). I am focusing on putting on lean muscle and hoping for the best!0
-
XoXashleighXoX wrote: »Ok random and weird. so I'm losing lots of weight on my butt and thighs but my butt is literally flat now. I'm doing lots of squats, lunges and even added weights recently. Any tips on how to not lose so much butt I would like some butt lol should I stop the squats?
Don't stop the squats but do eat more.
Like you were told on your other thread, when you lose weight too fast, you lose muscle in addition to fat. Your glutes are muscles. To preserve muscle, you need to lose weight less aggressively. I know you are in a hurry to lose that last 11 pounds, but muscle loss is a consequence of losing too fast.3 -
Not trying to be rude, but what is the point in looking for advice when you don't want to actually take any of our advice? When you lose weight too fast on too little calories, you are going to lose some of your muscle... So... eat more, and strength train.1
-
Oh my OP I would definitely slow your rate of loss. You likely already lost muscle with an overly aggressive deficit, and unfortunately it's going to take time to build back up again. The glutes are expensive to maintain and the body will give them up if it needs to and are not being used adequately. But now that you know this you can learn from it (and others might too). I made some mistakes during my journey and ended up with less than ideal muscle base (including the glutes), it was hard work but I was able to build it back up again over the years.5
-
bold_rabbit wrote: »🤷♂️🤷♀️ Scratching my head on why a flat butt is a negative thing...
When there isn't a lot of muscle they tend to look more flat than rounded. Aesthetics aside, strong muscular glutes are important for many daily activities and exercise. They also help support knees, hips, back and spine and become more important as we age.
Maybe we are talking about different things. I've known people who do sports, dance, yoga, and/or strength train and have what I would call a flat butt. Surely they all have adequate glute muscles. I figured it's mostly genetics.
As far as aesthetics go, perhaps I'm the only person in the world who thinks a flat butt looks better than a round one. Certainly the numerous disagrees on my original post would suggest that.
To each his own. Beauty is in the eye of the beholder.1 -
bold_rabbit wrote: »bold_rabbit wrote: »🤷♂️🤷♀️ Scratching my head on why a flat butt is a negative thing...
When there isn't a lot of muscle they tend to look more flat than rounded. Aesthetics aside, strong muscular glutes are important for many daily activities and exercise. They also help support knees, hips, back and spine and become more important as we age.
Maybe we are talking about different things. I've known people who do sports, dance, yoga, and/or strength train and have what I would call a flat butt. Surely they all have adequate glute muscles. I figured it's mostly genetics.
As far as aesthetics go, perhaps I'm the only person in the world who thinks a flat butt looks better than a round one. Certainly the numerous disagrees on my original post would suggest that.
To each his own. Beauty is in the eye of the beholder.
Just because someone works out doesn't always mean their glutes are optimally firing. The glutes are lazy if not stimulated properly and other muscles readily take over for them. It could also be the case of muscle insertion and genetics that give glutes a more long flat shape despite having muscle there. I don't exactly know the exact shape we are talking about, and you are entitled to prefer what you want but point is OP is not happy with hers and wanted advice on how to change. If someone wanted larger more defined abs that doesn't mean lack of abs is negative.6 -
bold_rabbit wrote: »bold_rabbit wrote: »🤷♂️🤷♀️ Scratching my head on why a flat butt is a negative thing...
When there isn't a lot of muscle they tend to look more flat than rounded. Aesthetics aside, strong muscular glutes are important for many daily activities and exercise. They also help support knees, hips, back and spine and become more important as we age.
Maybe we are talking about different things. I've known people who do sports, dance, yoga, and/or strength train and have what I would call a flat butt. Surely they all have adequate glute muscles. I figured it's mostly genetics.
As far as aesthetics go, perhaps I'm the only person in the world who thinks a flat butt looks better than a round one. Certainly the numerous disagrees on my original post would suggest that.
To each his own. Beauty is in the eye of the beholder.
... not sure how you are defining "flat". I know a lot of people prefer a smaller butt to what is on display with a lot of celebrities, and a smaller more muscular athletic physique is going to have much smaller rear than what you see on them. However, actually FLAT pancake butts I've never heard of being attractive - but as you say, it's certainly an "eye of the beholder" thing.
1
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.4K Introduce Yourself
- 44K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 393 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions