What to do about a flat butt?

chooriyah

Squats and lunges!

harlanJEN

Squats, lunges, deadlifts, leg press

Getbusyliving1

Squats!

vytamindi

I've always had no butt, but now that I've lost a big chunk of my weight, it's been amplified (saggy cheeks lol).

About to start NROLFW, so maybe that'll help!

californiagirl2012

I am one of those people with proportionately skinny arms and legs--which is nice. Along with that comes a proportionately flat but. Most of my chub is in my middle--not so nice.

So, while the fat is coming off and my legs are getting very muscular, I don't know what to do about this flat butt! Are there exercises that build the butt?

Here are most of the exercises I do, not all on the same day, it is just a list. I did not design this. It's different every day, every week, always changing it up but always for me an all body workout and there is enough in the "leg" section there to work the legs and butt (glutes). I also do "The Glute Guy" exercises once or twice a week in addition to all the stuff listed.

The routine I do consists of weight lifting first and cardio second, but I still do cardio (mainly running). I change up everything all the time. My running is sometimes long easy runs, sometimes HIIT, sometimes shorter medium pace runs. My weight routine changes each day, each week, Circuits, Intermittent Super Sets, Fibonacci Pyramids, X-sets, Progress Venus Pyramids, and some splits, constantly changing it up, everything a variety of Strength, Hypertrophy, and Endurance.

Legs; In addition to Deadlift's, Stiff Leg Dead Lifts, Sumo Dead Lifts and Squats I do Bulgarian Split Squats, Lunges, Reverse lunges, Curtsey lunges, Step Ups, Crossover Bench Step Ups, One legged Deadlifts (T-Bend), Lunge Matrix, Bowler Squat, One Legged Get Ups, Bower Squat and Calf Raise, Bowler Squat + Stiff Leg Deadlift, Curtsey Lunge + Dumbbell Squat, T-Bend + Y-Squat, Reverse Lunge & Step Up, Curtsey Lunge + Step Up, Y-squat, Narrow Stance Squat

For upper body I do Standing Shoulder Press, Standing Dumbell Curls, Lying Tricep extension, Pullovers, Bent Barbell Row, Standing lateral Raise, Standing front Raise, Curl and Press, Shoulder Press + Curl, Dips, Lying Tricep Extensions + Flyes, Venus Raise (a type of snatch), Bent Row + Standing Lateral Raise, Pullovers, Pushup + Dips, Standing Dumbbell curls + Overhead Tricep Extension, Bent Lateral Raise + Pullovers, One Arm Dumbbell row, Flyes + Pushups, Seated Curl & Tate Press, Seated Curls + Overhead Tricep Extension, Pushups, Pullovers + Dips, Bent Barbell Row, Lateral Raise + Full Front Raise, Venus Raise + Dips, Standing Dumbbell curls + Lying Tricep Extension, Upright Row + Dips, Bent Barbell Row, Flat bench Press, Incline Bench Press, Bent Row Narrow, Bent Row + Kickback,

Then some upper and lower combos; Squat and Front Raise, Step Up & Press, Step Up + Standing Shoulder Press, Squat & Press, Squat & Swing, Curtsy Lunge + Standing Shoulder Pres, T-Bend & Row, Pike Front Rais + Curtsey Lunge, Flat Bench Press + Step Up.

Core: Bar Bell Rollouts (you can start out with Stability Ball Roll Outs), Swiss Ball Pikes (you can start out with Stability Ball Curl Ups), and planks. As you advance Swiss Ball Pike and pushup.

I probably forgot some but you get the idea.

Just be patient. It takes time to build muscle.

Also, some encouragement here for anyone afraid to lift and why you need to start ASAP, even just 3 days a week, you do not have to be as fanatical as I am to get the benefits:

Exercise is for making your lean body mass pretty (especially lifting weights) for when the fat is gone. Losing fat with no muscle is ugly and cardio alone will not make you pretty. You cannot out exercise too many calories.
Everyone needs resistance training to improve their health and bone density and this will especially improve your quality of life when you get older. But you will not gain all that much lean body mass as fast as everyone thinks. Guys of course will gain more. A DXA scan will prove the point. There are lots of stories about changing size but no one REALLY knows unless they do a DXA scan. Here's more about that --> http://bradpilon.com/weight-loss/intermittent-fasting-and-bulking/ this is true whether you IF or not. My DXA scans proved that I really didn't gain that much lean body mass yet I look very muscular for a female. I have very high bone density from over 30 years of lifting yet my lean body mass is still only 104 lbs and my RMR is still only 1380.
I recently had my DXA scan done and at 51.5 years of age I have the bone density of a super athletic 30 year old. That is a direct result of lifting for over 30 years. Now if that is not scientific proof that lifting weights keeps you younger I don't know what is! Also I believe it is why most people think I look much younger than I really am. Because of this I don't have to worry about osteoporosis. If you wait until you are older and your bones start to deteriorate it's a bit too late, you can't get back what you lost, and you can only start a resistance routine that will prevent further damage.

Cardio is good for you but it is optional. I love cardio, but you can't out exercise too many calories. Of course you burn calories, but not near what all the HRM's say. I learned the hard way, running marathon after marathon (yes even multiple runs during the day), as well as hitting the gym hard, martial arts, staying active all the time, not eating while watching TV, not binging, not mindlessly eating, not pigging out, not having emotional eating issues, yet I gained weight year after year, each decade putting on the pounds. I worked harder and harder, not able to figure out what was wrong. It didn't seem like I ate too much, but for my small size I did and didn't realize it until just a few years ago when I finally started losing weight by eating less.

skinnyinnotime

Try The Butt Bible, you can find it on youtube,

empressichel

Squats, lots of them, lunges, deadlifts and barbell hip thrusts

kayellgee

squats squats squats!! They stink, but they are great for the butt!

Lalamontour

I do lots of squats, lunges, wall sits, and i have a huge round booty.

angieleighbyrd

I have the same problem. I ordered Jillian Michaels killer buns and thighs dvd. It's sposed to be here Monday so I will probably start on Tuesday. You can add me if you'd like and I will let you know how it works out for me. I really wanted to do the brazilian butt lift dvd's but it's not in my budget right now. I know everyone says squats and lunges but I do them all the time and haven't gotten any results.

Flixie00

Another vote for the weighted squats (get down low) and lunges. Maybe also add an LBT class as well.

I have always had a small flat bum, but since starting strength training in February, I am proud to report that I am now the owner of a bubble butt (its not yet perfect but I am proud of it).

xSakura

Definitely squats and lunges, but make sure you do them properly - Plenty of tutorials on YouTube :flowerforyou:

Vailara

I bet it's largely genetic, and to do with your natural body shape.

However, I watched the Olympic Weightlifting this summer and was struck by the fact that all the competitors, male and female, had very nicely developed backsides. There were a couple who were a little flatter, but they were the exception. Sometimes watching the guys walk off the podium was the best bit .... but anyway ... I don't know how to develop a great butt, but whatever those Olympic lifters are doing, it seems to work.

Justkf

Definetly squats and walking up steep hills helps. Bike riding too.

gailcoyle

For some people squats and lunges are hard on the knees. I got a spot training workout from Jack La Lanne and in the you do what I call Donkey kicks....thats what he recommends. You get on hands and knees and one leg goes back and up like a donkey kicking. You can do different variations like slow or fast, also pulsing at the top of the stretch....it works great. Works the tummy muscle also....so a double duty workout.

Ann1964x

I agree kettlebells help my flat booty

Since I started working out with kettlebells (Lauren Brooks DVDs), my butt has gotten rounder and higher. I would think this would be a step in the right direction if you had none at all to begin with. lol I've always had plenty of backside, but I'm really starting to like the shape of it now.

melindadunston

Yes I belong to the same club. I agree with the girl that said insurance should cover surgery for it. It literally hurts to sit in the bathtub. I have such a pertruding (sp?) tailbone with no meat to cover it!

LorinaLynn

Heavy lifting. Squats and deadlifts.

Before is my butt on cardio. After is my butt on heavy weights (and some cardio). Mine was never so much flat as deflated after weight loss.



I don't have any side views from before I started lifting, but the before is when I was doing machines and after is doing free weights about 4 months.

HeidiMightyRawr

That is just like me, most of my fat in my middle, fairly lean arms/legs.

I used to have a really flat butt but after lifting heavy, squats (with weight), deadlifts etc etc and by eating to gain muscle (at least maintenance) my butt got bigger and less flat. This is how I am currently <<<<<< Not right how I want it to be yet, but getting there and a big improvement on what it used to be.

Get squatting! Oh, and make sure it's deep (below parallel) or you only really work your quads. Going deep works more of your hamstrings and glutes!

umhakim

I have always had a flat butt even when I was 130 pounds. My mother always said honey sorry you have to blame it on the "English" in you as they has "no *kitten* at all" . LOL So I just embrace my English side. Now the German side with the large hips thats a whole other story. LOL Hope you find what you are looking for.

taiyola

BUMP

Sarauk2sf

I have always had a flat butt even when I was 130 pounds. My mother always said honey sorry you have to blame it on the "English" in you as they has "no *kitten* at all" . LOL So I just embrace my English side. Now the German side with the large hips thats a whole other story. LOL Hope you find what you are looking for.

Not quiiiiiite true. I have a very ample badonkadonk and I am English.

KatLifter

I like big butts and I cannot lie... http://www.beyondstrengthperformance.com/sir-mix-a-lots-concise-deadlift-explanation

IamBellaDea

Squats in the shower? Yeah, if you want to slip and hurt yourself.

carolineire

*Looks forward to tons of squats... not!*

LoraF83

I am one of those people with proportionately skinny arms and legs--which is nice. Along with that comes a proportionately flat but. Most of my chub is in my middle--not so nice.

So, while the fat is coming off and my legs are getting very muscular, I don't know what to do about this flat butt! Are there exercises that build the butt?

I have a flat butt. Or I should say that I HAD one.

Squats, squats, and more squats have helped fill it out nicely

FullOfWin

http://www.myomytv.com/the-glute-journey-glute-bridge-to-hip-thrust/

ladytinkerbell99

bump

hvmathena

I have been doing weighted squats three times a week for 5 weeks now My butt hasn't changed at ALL!

I am so frustrated I could cry

VpinkLotus

SQUATS WITH WEIGHTS!