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How to go from flat butt to rounded and large?

92 replies

QuakingQuiche · 26/03/2020 01:29

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!

OP posts:
KinkyFink · 26/03/2020 12:28

Heavy weights, progressive overload. Be aware that muscle aches aren't necessarily a signal that you're working hard enough to induce growth because after a while of doing a certain movement the 'DOMS' (delayed onset muscle soreness) will stop anyway.

I second hip thrusts, increasing the weight each time you do it. Split squats, weighted lunges, step ups, and you can use slow reps and paused reps on all of these. Glute extensions are good but hard to do at home really.

Don't go overboard and train every day, your body needs time to repair and therefore grow muscle. Rest is important, especially when you get up in the heavy ranges. As an example I hip thrust 120kg for 12 reps with pauses and I weight 56kg so the glutes are very strong and as you progress will need more and more stimulus to grow.

Also beware many fitness influencers have awful advice and poor form, they're just genetically gifted, so find reputable ones. Don't just follow the ones with big round butts!

Squats are great but to really engage the glutes you must get below parallel which can be tough if you have limited mobility. Raising your heels help with depth and be mindful or pushing the knees out rather than allowing them to cave inwards.

As PP have said, eat a surplus of calories but not a huge amount, depending on the amount you actually train. You're starting from a better position than people like me who had a big fat butt and have lost weight and are trying to build enough muscle to fill up the skin!

Whoareyoudududu · 26/03/2020 12:29

Lots of squats and weight lifting. If that fails then have a kid, my arse is pretty astronomical since they came along Grin.

AvonBarksdale99 · 26/03/2020 12:33

People saying you can’t change the shape of your bum are wrong. It’s like saying you can’t change the shape of your arms, or shoulders. If you work muscles in a certain way over time they will change and grow larger.

Exercise in a way which works the glutes. I’d recommend bands you can get which go round your legs while you do squats or deadlifts. They really activate the glutes I find.

Sackofspuds · 26/03/2020 12:38

Strong curves by Bret Contreras. It takes years to grow a proper butt but well worthwhile doing it the proper way.

browzingss · 26/03/2020 12:48

@AvonBarksdale99 it’s not that you can’t change the shape of your bum itself, but more your body shape eg your hip to waist ratio, how curvy your hips are etc. If you’re straight up and down, you won’t magically become a pear or hourglass shape. Yes, you can create the slight illusion of a curvier shape but you can’t widen your hips. And if you have hip dips/hip indents, these will still be present so it will still impact the shape of your figure from behind.

TinklyLittleLaugh · 26/03/2020 13:03

Skinny flat bottoms won't be fashionable again. The move towards fitness isn't a fad, because fitness is so beneficial for other reasons, not just looks.
When you look at Kate moss's body in the 90s it's shocking how weak and out of shape she looks. That will never be fashionable again.

I’m assuming you’re pretty young? Looking gorgeous and healthy and fit has been fashionable lots of times in history, as has looking like a consumptive waif. Fashions come and go, because they are fashions.

I’m guessing when we look back, having an overly big butt will look a bit daft.

Sackofspuds · 26/03/2020 13:23

Tinkly I'm late 40's and would love this gym physique. There will always be fashion but I think we have a much wider view of ideal these days. Women can lift weights now. I don't think that will ever go completely out of fashion. It never has for men.

TinklyLittleLaugh · 26/03/2020 14:55

I think people’s ideas of what they like and aspire to are more founded in fashion than they admit, even to themselves.

30 years we were all doing aerobics, no one was much interested in weights. We wanted to be lithe and lean. Things come and go.

mencken · 26/03/2020 15:01

a huge arse is not a pretty sight (in fact no arse is a pretty sight), especially not if the attached face has the recently punched lips and the rectangular eyebrows.

influencers are jokes not role models.

RishiSunakFanClub · 26/03/2020 15:17

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

This.

I suggest you watch Botched to see the bloody awful things that happen to people who use plastic surgery (like square shaped implants in butts) it's enough to put you off for life.

BettyBooJustDoinTheDoo · 26/03/2020 15:19

You are right Tinkly I had a boob job almost pushing 20 years ago now it was the in thing then, now small boobs are more fashionable, my aesthetic has definitely dated!

AvonBarksdale99 · 26/03/2020 15:20

There’s a massive difference between plastic surgery and working out so you have a more toned/pert/larger behind...

CodenameVillanelle · 26/03/2020 15:21

@RishiSunakFanClub who is talking about implants? The OP is talking about exercise.

YeahRiiiiight · 26/03/2020 15:22

Squats will lift your bum and make it perky, but it won’t give you juicy bum cheeks.

Embrace your shape! Having a big bum is a pain in the arse for finding clothes to fit. Take it from a fat arse [gron]

TinklyLittleLaugh · 27/03/2020 01:47

My DD is 24 and has been a real gym girl since the age of 17 or so. She has a disability that makes maintaining her strength very important and she is also quite focussed on her figure.

Naturally, her figure is pretty much the same as mine: very slight, boyish hips, not that curvy. The gym has given her a toned figure and a very rounded bottom. Not sure exactly what she does, but it involves weights and she does a lot of it because she goes to the gym every morning before work.

She does look good but has trouble finding clothes that fit well around both the hips and the waist and particular trouble with underwear; wedgies constantly apparently, whatever style she tries.

earlydoors42 · 27/03/2020 07:25

My bum has always been very flat and if I put weight on then it goes on my belly first and makes me look pregnant but with a small bum!

A physio told me it was because of my weak core. So I did core building exercises she gave me. Then I got a weird hinge thing I saw on Facebook which exercises your bum and pelvic floor. I use that a lot. This week I also started Joe Wicks each morning including squats.

My 15yo daughter said to me this week "Since when did you have a bum?!" and I can see in the mirror it's actually made a difference. It took a long time though - over a year of core exercises, then a couple of months with the weird bum exerciser.

AntennaReborn · 27/03/2020 07:35

@Pashola is spot on 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

To get a bigger bum you need to increase the size of your glutes (assuming you don't want a fatter bum). To increase muscle size you need to :

  • use this muscle group to perform harder-than-normal work (exercise with progressive overload, so progressively add more weight and/or more reps)
  • give your body the nutrients it needs to build the extra muscle tissue (caloric surplus), focusing on lean protein

If you are new to training, you will make some muscle gains initially without needing the caloric surplus, but if you hit a plateau then add some extra calories into your daily intake. No need to go crazy, 150/200 cal per day extra is enough for most (depending on your weight, age, lifestyle etc)

AntennaReborn · 27/03/2020 07:37

bold fail

winewolfhowls · 27/03/2020 07:46

Christ I have a huge arse and thighs. It's quite good padding if you fall over but thats about it. Mine is lovingly curated on a diet of onions ring crisps.
But seriously, who wants a bigger bum?

Floraflower3 · 27/03/2020 08:20

winewolfhowls we're not talking about late arses but a perky, rounded and toned bum. Why wouldn't you want that? 🤷🏾‍♀️

pippong · 27/03/2020 08:23

having an overly big butt will look a bit daft

Some people are born with big behind. Certainly in my father's culture most of us women have (naturally) big bums.

leckford · 27/03/2020 08:34

The cult of big bums will end soon, it’s been promoted by people like the pointless Kardashians

Curdsandwhey · 27/03/2020 08:49

I agree it's fashion. Who knows what will be in fashion in twenty years' time, but I think it's misguided to say fashions won't change. Fashions will always change eventually, precisely because they are fashions! It's been going on for hundreds of years.

SimonJT · 27/03/2020 08:53

@NoMorePoliticsPlease I shall have to disagree there ‘looks at boyfriends amazing peach’

Sackofspuds · 27/03/2020 19:59

I think people are talking about 2 diff. Things here. An augmented kardashian bum and defined glutes. Defined glutes look bigger if you're lean because of proportions. FWIW. I'd live defined glutes, not a fat arse.

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