No bum

[Railingsohno]

Hi
I’m relatively lean at 9 stone at 5 foot 7. I do bootcamp, HIIT, running and conditioning(weights) classes through bootcamp.

I saw a photo of myself in running leggings from behind and I look thin and with no bottom! What do I need to do?! I try to keep my protein up - I have a protein shake a day and eat pretty healthily.

What should I do to give myself more of a bum/lift up what I’ve got?!

No solution but following, I'm developing the same issue!!

If you want to put on muscle, you have to lift heavy weights and increase your calories. There are "booty" workouts on YouTube you could try, but lifting heavy and upping protein and carbs is necessary. You will put on weight, but look better. It takes time though

You need to eat a lot more (not just protein shakes) - more in general. Creating new muscle requires a lot of energy, which mostly comes from carbohydrates.
With that, do some squats! Can you do 50 body-weight squats in a day? Or if you have access to weights, do weighted squats.

Squats. Lots of them.

I would highly recommend looking into Bret Contreras' methods - he isn't called the Glute Guy for nothing! I think maybe your issue is not enough calories/protein, it actually takes a lot to build anything.
But to summarise Bret's methods: heavy weights, progressive overload, lots of hip thrusts, lunges, and squats. Good luck!

Youtube has loads of "booty" workouts. Also you could incorporate more hills and sprints into your running to increase your glutes.

Thanks all. Yes I do a fair amount of squats. Bootcamp has squat jumps, body weight squats and weighted lunges. Low weights though. I’ll check out the links. I find if I eat more I just get fatter. I assume lifting heavy stops that?

Squats don't increase bottoms. It's a myth.

Research gutes activation exercises and glutes workouts.

There are some particular exercises (especially with weights) that work really well.

May your bottoms grow and prosper.

If you've got good body weight fitness, then your muscles will need heavy weights. When you work the muscles hard, it makes tiny tears and the muscle repairs itself bigger. Strong glutes and hip flexors can improve your running too and help prevent injuries.

Most of people's bums isn't muscle, it's fat. So it sounds like you don't naturally store fat there. You might be able to increase the size of your glutes but if your body doesn't like to store fat there then you're at a disadvantage.

As an aside I hate the trend of big booties, it's just more sexist crap and pressure on women to look a certain way. Just focus on general strength training with heavy weights. Strengthen your glutes and core muscles to support your active life and protect yourself from injuries. Bret Contreras has a bad reputation as a narcissist, who objectifies women, so not surprising that the only strength training he sees as important for women , is to build a small waist and big booty physique.

I agree with above.

Yes his site is kind of weird and I was thinking where are the other exercises?! I just want a bit more of a peach than a pancake haha! Not a huge kardashian type behind!

Kettlebells helped me, I use the Fitify app.

Interesting, I'd never heard that about Bret Contreras but after searching it it definitely seems true! Disgusting
Still, its unfortunately true that hip thrusts do tone up the butt - Sohee Lee might be a better role model, she has a book thats meant to be very good.
P.S doing a heavy lifting regime still wont make you look like Kim K especially if you dont already have genes for a big bum - it should just tone it up. Those women you see with huge muscular backsides have taken years and years of strict training to get there - so dont worry about that happening unless you go all in

Alternatively Ive heard rollerblading is very good for that and its great fun

I have the same problem and I’m a similar height and weight to you. It actually used to be fine in my youth but is looking less pert and full at the moment.

What I realised a few years ago is that I had ‘lazy glutes’ so they weren’t activating properly even just when I was walking around. They are one of the biggest muscles in the body so should be firing up and working just when you are walking around but definitely when running.

So that’s the first thing to look at. Glute activation exercises.

Then I do lots of weighted hip thrusts. Pilates style shoulder bridge work where you work on one side.

Crab walks with a loop band.

Even just activating your glutes in a squat is important (so press out and back in to heels). I prefer single leg leg squats though.

I have too much bum and will gladly donate.