What to do about a flat butt?

Calidaho
Calidaho Posts: 110 Member
edited September 27 in Fitness and Exercise
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?
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Replies

  • BabyDuchess
    BabyDuchess Posts: 353 Member
    Fortunately, I don't have that problem but I would think squats or anything that focused on the glutes would help. :flowerforyou:
  • jennywrens
    jennywrens Posts: 208
    Oh wow! I was looking at my progress pictures this morning and one of the ones I take is me from behind ..... I always look at my bum and think how flat it is (not necessarily 'small' but definitely flat). I hate it, would be interested to see what people say!
  • staciekins
    staciekins Posts: 453 Member
    *bump*
    I am a flat bottom girl too, I have heard squats, lunges, leg lifts, stair stepper, and any exercise that works the glutes helps
  • Airbear3
    Airbear3 Posts: 335 Member
    I have the same body! very muscular legs and arms fat around the middle...FLAT *kitten*! In fact i always said that insurance should cover that plastic surgery cuz it hurts when you sit on something hard, like a bleacher! hahah all that being said i do jillian michael cardio meltdown and ther are some exercises in there where you just hold you leg in such away it works your butt! I don't see my butt much my husband makes sure i do my yoga to keep up on the new tush so it must be working! i am also aware of it when i walk...i can feel a little junk in the trunk or like a jiggle up my back. so ya! you get in "down dog" postition and throw one leg up in a split and hold....you can google yoga positions
  • lmarcia
    lmarcia Posts: 27
    If I don't work out I get a flat fat square butt :) Lovely....

    Best thing....the dreaded squats. But, there are different variations of squats and pelvic thrusts (on the floor) that will tone your booty quickly.

    Try doing squats in the shower (be careful!), while waiting for the microwave to heat your coffee, etc. Finding these little "extra" times on top of your workouts will get that butt shaped up in no time!
  • alibaba0310
    alibaba0310 Posts: 94
    i have the exact same problem! my weight is mostly carried around my belly and stuff and i have like NO BUTT! bump!!
  • ShaneT99
    ShaneT99 Posts: 278 Member
    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?

    Squats, lunges, Romanian deadlifts, normal deadlifts, sprints, that butt machine all the girls use at the gym, jump squats, jump lunges, kettlebell swings, rear planks, butt lifts with your feet on a bench or swiss ball, to name a few.
  • leix
    leix Posts: 176
    I have flat butt to, bad times!
  • NatalieWinning
    NatalieWinning Posts: 999 Member
    *bump*
    I am a flat bottom girl too, I have heard squats, lunges, leg lifts, stair stepper, and any exercise that works the glutes helps

    Nope, these make me flatter
  • Jenn070608
    Jenn070608 Posts: 206 Member
    I had a butt before I started this program. Now I don't have one at all. I wish we could pick and choose where the weight comes off. I used to have about a 4" difference between the smallest part of my waist and my hips/butt. Now it is less than an inch. I am trying to adjust to losing so much of my curves. However, on a better note, I have gone down 4" inches in the band size of my bra, but only 1 cup size. At least I saved the girls!!!
  • Calidaho
    Calidaho Posts: 110 Member
    I have the same body! very muscular legs and arms fat around the middle...FLAT *kitten*! In fact i always said that insurance should cover that plastic surgery cuz it hurts when you sit on something hard, like a bleacher!

    Hahahaha!! So true. Bony butts are not comfy to sit on!!
  • abyssfully
    abyssfully Posts: 410 Member
    Weighted squats and lunges : )
  • KPainter70
    KPainter70 Posts: 152
    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.
  • MrsSchmidty7
    MrsSchmidty7 Posts: 45 Member
    I would suggest running hills...
    I also have FBS (flat butt syndrome) and when I first lost weight I lost all in my rump (you could literally not tell where by back began & legs ended, very super sad) and chest....now that I have gained some of it back (and which also brings me to MFP) I am a little thankful that I have gained in those areas now, although it's still nothing to write home about.
    Also, I think it's all in the jeans! :)
  • ejm_2010
    ejm_2010 Posts: 1
    Haha, i feel a little better knowing im not the only person with a flat butt and weird proportioned body.
    There needs to be a no butt club lol.
  • simplythefreakingbest
    simplythefreakingbest Posts: 109
    weighted squats!!!! def. doing good for my derriere ;)
  • wmagoo27
    wmagoo27 Posts: 201 Member
    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?

    Squats, lunges, Romanian deadlifts, normal deadlifts, sprints, that butt machine all the girls use at the gym, jump squats, jump lunges, kettlebell swings, rear planks, butt lifts with your feet on a bench or swiss ball, to name a few.

    AND...

    barbell glute bridges, one leg glute bridges, stiff leg deadlifts, barbell high steps, bulgarian split squats

    Your butt is a muscle. If you want to make it bigger, select exercises that target it. Spend some time learning about muscle hypertrophy and train that booty like a bodybuilder. Also, you will not likely build much muscle if you are in a caloric deficit. Growing a butt means building muscle, and that requires calories to do.
  • wimeezer
    wimeezer Posts: 404 Member
    Another flat-bottom girl (thanks mum!) :) bump!
  • Stace5
    Stace5 Posts: 70 Member
    Squats!!

    I also do kettlebell swings and weighted hip bridges on a step (google them if you're not sure) it's definitely lifting and making it more round.
  • kiachu
    kiachu Posts: 409 Member
    Your butt is a big muscle, one of the largest in your body. If you truly want to build it up you need to get in a weight room and pull some weight and eat to support muscle growth. Deadlifts, squats, sumo, add/abductors, cable kick backs, kettlebell swings, all that, with weight.

    This is assuming your not carrying around a lot of extra weight. There is an inbetween stage in weight loss where your butt is going to lose fat and look flat until your real but is fully visible *l*
  • Charmed285
    Charmed285 Posts: 189 Member
    brizillian lift dvd? don't know if it works, but may be worth looking into
    someome posted about it earlier today
  • schondell
    schondell Posts: 556 Member
    Youtube has a BUNCH of workouts that work out the butt and work the muscle there. It's just different variations of squatting to perk it up
  • greeneyedKat
    greeneyedKat Posts: 88
    As other people have said weighted squats, lunges,and i do leg lifts with ankle weights( on hands and knees),lots of them! Brazil butt lift is a great workout too! It uses ankle weights and bands
  • cgray
    cgray Posts: 129 Member
    Squats and lunges with weights in my hands and a trainer to watch my form did it for me. Very pleased with the results.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    "Favorite Glute Exercises from the Fittest Females" (Bret Contreras)

    http://bretcontreras.com/2011/11/favorite-glute-exercises-from-the-fittest-females/
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Heavy, barbell, deep squats. Deadlifts. I suggest Strong Lifts 5x5.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    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?

    Squats, lunges, Romanian deadlifts, normal deadlifts, sprints, that butt machine all the girls use at the gym, jump squats, jump lunges, kettlebell swings, rear planks, butt lifts with your feet on a bench or swiss ball, to name a few.

    AND...

    barbell glute bridges, one leg glute bridges, stiff leg deadlifts, barbell high steps, bulgarian split squats

    Your butt is a muscle. If you want to make it bigger, select exercises that target it. Spend some time learning about muscle hypertrophy and train that booty like a bodybuilder. Also, you will not likely build much muscle if you are in a caloric deficit. Growing a butt means building muscle, and that requires calories to do.

    ^^this
  • RiverDancer68
    RiverDancer68 Posts: 221 Member
    Yoga ;). I have never had a butt (my husband says I have hips and a crack :sad: ) but, since I started yoga 2+ years ago, my posterior has improved! I agree with all of the other suggestions (I'm going to follow some of them myself and mix it up), so take your pick...and make sure you are eating enough! Oh, and Lululemon's yoga pants rock, and give you a nice lift in that area...they are pricey, but really are worth it!!!:drinker:
  • hesn92
    hesn92 Posts: 5,966 Member
    squats.. if you want it to get bigger you need to be doing heavy squats and eating a lot. lol.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    The best things for it are doing exercises such as squats, leg press, deadlifts, and lunges with heavy, heavy weight. However just be aware that it is virtually impossible to isolate the glutes from the quads and hams. Mostly any exercise you do to focus on your butt will also have the same effect on your quads and hams. Also you need to be eating a _lot_ to get a muscle to grow.
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