How to go from flat butt to rounded and large?

[QuakingQuiche]

I’m a size 10 top and size 6-8 bottom (thin legs and completely flat butt)

Has anyone who was like this followed a squat program/workout of some type, to get a curvy rounded larger behind?

If so, how long did it take to see results? Did you have to keep doing it to maintain it? Did you do it at the gym or at home and how frequently?

Thanks!

Frankly, surgery.

Don’t get me wrong, weight lifting can help but don’t trust the before/afters that you see online. Many “influencers” have had surgery, but try and pass of their booty transformation as hard work at the gym! Khloe kardashian is an obvious example but many uk Instagram influencers have done the same. It’s so misleading. You will see a difference with consistency at the gym but I think it will be a modest difference overall.

Eat chocolate. My bottom is very round.

Lucky you. I'd love a flat bottom instead of my generous round one

It’ll come soon enough. Be careful what you wish for

You need to heavy weight train and eat in a surplus for months and months to go from flat to rounded.
Eating in a surplus means you might put on weight on other areas though.
I'm slowly working on mine and weight training is definitely helping, especially heavy hip thrusts

Cake??? 🤷‍♀️

I've seen these type of bums of young ladies and thought how impossible they look. I mentioned it to my friend and she assured me that they all wear padded knickers! When I was in my twenties we all wanted small bums, it makes me laugh!

Hit the menopause, that will help, trust me.

Who in their right mind wants to grow a bigger arse?

Follow Brett Contreras on IG

Known as the glute guy

Because at a time of a deadly global pandemic, having a bigger bum is an important priority!

Try Brazil butt lift exercise videos.

@MotherOfAllNameChanges again my answer is cake

OP I get it, I got really depressed few years ago and stopped eating and lost a ton of weight (I wasn't overweight to begin with), and my butt was FLAT.
There was nothing there!

I put the weight back on and now on dangerous territory of nearing (but not quite) the overweight part of BMI charts.

I have a butt now.

So the answer is basically dominoes and wine.

You're welcome.

HOw old are you, OP?
Bottoms get flatter as we age, don't they? I'm perimenopausal and my bottom is starting to merge with my thighs.

@MotherOfAllNameChanges actually while self isolating I have been trying new exercises as I am very keen to stay active and maintain fitness. Whilst stuck at home with possibly not much to do why on earth should people NOT start a new fitness or exercise regime? It's a great time to start one, better than lying on the sofa bingeing Netflix

@graft a rounded bum with strong gluteal muscles looks a hell of a lot nicer and healthier than a flat bottom imo

Honestly you're born with your shape, you can put weight on it or lose weight off it but you need surgery to radically change it.

Follow Brett Contreras on IG

^yes^

Bottoms get flatter as we age, don't they? I'm perimenopausal and my bottom is starting to merge with my thighs.
....only if we let them. It takes more effort but my butt is firmer and perkier in my 50s than it was in my 40s due to focused training. HEAVY weights, learning to engage my glutes properly whilst do the exercises and eating sufficient protein have given me a better arse and smaller waist than I have had in years.

@MotherOfAllNameChanges Seriously? Why bother to comment? Are people only allowed to talk of cv and nothing else? Don't you think it's good that some people are using this enforced time at home to exercise and change their bodies?

OP, try out a bunch of different exercises, and find the one that makes your glutes hurt most a day and (especially) 2 days after. Not hurt like 'injured', but an equal on both sides, 'wow, I can tell I worked those muscles' sort of ache. When the ache subsides (usually day) repeat the workout. Keep doing that, and add weight if it stops making you ache. The ache is the feeling of muscles growing - they are repairing themselves by adding minuscule scar tissue.

Find a few workouts, and don't forget the rest of your body. Nobody wants a kardashian bum and bingo wings!

Also, add calories. Healthy ones. Your body can't gain anything (muscle or fat) unless it has something to build it with. Add protein calories :)

Good luck, and enjoy watching your body change!

*(usually day 3)

Padded knickers. Instant solution!

Squats! With weights. You definitely can round out a flat butt. I've done it. Mine has gone flat again after my last baby but staying in is the perfect time to get squatting. My baby is 25lb now so I'll be using him! #quarantinebody

My sister used to have a similarly slim frame (all over) and hated her ‘flat ass’ so took up heavy weights and squats. I don’t know a lot about the actual workouts etc but its worth looking on YouTube etc for them. She’s completely changed her shape and I assure you, there’s no surgery involved. She looks fantastic.

I also agree with heavy hip thrusts (squats give you nice legs but hip thrusts work flutes the most) and eating a surplus with high protein to fuel growth.

Whilst at home you can hip thrust/ bridge with resistance bands and use weights like a 2l bottle filled with water. You can also do single leg ones for a challenge.