Quickest way to curve a flat bum?

[hollyblueivy]

I have a pancake flat bum - what is the quickest way to get a bit of shape to it?

Squats and deadlifts? If so how many of each and how often per week?

Cheers

Follow Bret Contreras on Instagram! He’s all about the booty and has a relatively affordable monthly programme you can sign up for. But, basically, compound lifts with an emphasis on hip thrusts

squats, deadlifts, rdls, hip thrusts anything flute biased with progressive over load, hitting those muscles 2/3 times a week but with 48 hours between for proper rest. Eat in a slight calorie surplus and about 1g protein per lean lb of body weight. My arse was flat as a pancake but 7 months of consistent weight training and 7kg added and I’ve got a bum.

Try wall pilates videos on YouTube.

Hi @hollyblueivy squats! Alot of them lol!