How to get a bigger bum when I only every gain weight on my belly

[Didibluex]

Hi all,
I have 2dc and have pcos. I’m quite slim (9 stone, 5”8). I’ve been both obese and underweight in the past but my weight only ever goes on my belly.
I’ve always had skinny arms/legs (had a thigh gap even when obese), wide back/ribcage, flat chest and a very flat backside. Whenever I gain weight it only every goes on my belly/face and whenever I lose, comes off my legs/arms/bum.

My flat bum is my biggest insecurity (have had some hurtful comments off ex partners regarding it). I hate wearing anything fitted as it accentuates how flat it is and I would love to grow it. I’ve been doing some at home glute workouts everyday and trying to eat very high protein the last month but can’t see any difference.
Has anyone got any advice? How long does it normally take to see results? Do I have to just accept it’s my body shape? Unfortunately gym isn’t an option as have no help with childcare so can only do workouts at home.

Thanks in advance :)

I'm sorry about your exes being horrible to you about your body, you're well shot of them.

Just talking in general about muscle building, genetics do play a part, so if your body is not predisposed to get heavy in the glutes it might take longer than average.

And in terms of what you need to do, firstly, what kind of glute workouts are you doing? To substantially build that area, it will have to be really heavy lifting (can't do another rep after say 8 reps, 3 sets at a time). Doing body weight or light resistance for thousand of reps will not do anything. Having more protein is good, but the most effective way to build muscle is to eat a bit more than the calories that maintain your weight. That will speed up the process, but you might not feel comfortable doing it especially if you had struggled with your weight before. At the very least you will need to eat enough to maintain your current weight.

In terms of timescale, if you do 2-3 times a week of weight training (with good nutrition) you should see something hopefully after 12 weeks. But I'm not a professional, I'm just talking from experience of lifting heavy.

Heavy weighted squats and squat jumps, lunges. Weight needs to be heavy. I use a powerwave bag but you could use kettlebells or weights or hand weights

I’ve been doing some at home glute workouts everyday and trying to eat very high protein the last month but can’t see any difference.

1st, your ex-partners are horrible.

2nd, protein - good! are you in a calorie surplus?

3rd, what sort of a workout? How heavy are the weights you're using, or how tough are the resistance bands? It's quite difficult for women to build visible muscle, so you need to do much heavier workouts than you might think. And you should do more than just endless hip thrusts and RDLs

4th, the shape of our bodies is mostly genetic. I work out 3 times a week lifting very heavy for a woman (back squat 60 kilos, deadlift 100 kilos, bench 45 kilos) and my legs and arms and core are strong AF, but my butt is still fairly flat, although my glutes are very strong.

Weight needs to be heavy. I use a powerwave bag but you could use kettlebells or weights or hand weights

Yeah! try doing 20 metres (up and back on the sled track) of lunges with a 20 kilo sandbag. Butt killer, but glute strengthener.

Well done but it takes longer than a month to grow your glutes. Body shap is importsnt ti, some people are genetically likely to grow a rounder glute.
Glutes are a big muscle so as everyone else has said heavy weights, and exercises such as hip thrusts, squats, kettlebell rdls, and progressively overload yourself to get the glutes stronger.

Home workouts just won't do it unless you've got barbells, squat racks etc. You need to be lifting properly heavy weights. I'm a powerlifter so do lift v heavy and still struggle to build a rounded bum.

hi Op,
im genetically apple shaped with a flat butt ordinarily but have been training lower body since 2015 and now have glutes which stick out (DH said it’s in the shape of a P lol). In general you do need to eat at maintenance or slightly more than caloric requirements. Also, check out Caroline Girvan lower body videos on YouTube. My glutes and thighs now fill out trousers, whereas before they would fit on the waist and be baggy in the hips and glutes. Now, it fits in waist and stomach area but is too tight on glutes and hips lol

edited to add I work out from home.

Thanks all for your replies 😊

Yes well rid of the exs, the last told me how the woman he cheated on me with had a beautiful round backside compared to my flat one, ever since then I’ve been even more self conscious of it 😞

I will definitely invest in some weights and bands! What weight would you recommend for starters? I will definitely try upping my calorie amount too. What is a good amount of protein for a woman to have daily? I keep reading 200g a day but I’m struggling to even reach 120g. Apologies for all the questions!

I’ve included pics of it to show my body shape and how flat it is, from the back the cheeks looks more square shaped than round!

Thanks again for all your replies :)

Also one more question! If I go on a calorie surplus and am working out the glutes will it definitely go onto my bum rather than stomach as long as it’s a high protein diet? I’ve been trying to lose weight from my stomach so worried it will go back onto my gut instead.

Is there anyway you can go to the gym? Getting weights heavy enough for glutes at home will be hard. If gym is impossible, maybe a pair of 10kg dumbbells?

High protein diet will not automatically mean your glutes will grow. It's only combined with consistent weight training with heavy load and you need to go heavier progressively. It will be really hard without a proper program for the training.

OP you have a cute butt!

It's strange how things have changed and a big bum is now desirable. My bum is absolutely massive and always has been big in proportion to me but im pear shaped and don't like my legs. We can't have everything I guess!

I do lots of squats with weights which has turned a big bum into a mega bum so I would advise squats in body pump type patterns

Thanks @EricInk and @safetyzone :) Unfortunately gym isn’t an option for a long time as I’m a single mum and youngest is only 4 months, family all work so wouldn’t be able to go to the gym :(
I’ll definitely look into some 10kg weights to buy. Also, not sure if I’m doing the squats correctly as always feel sore in my thighs the next day but not my bum.
Thanka again all for your help xx

Glutes are a big muscle

Not just one muscle! There are several layers ... 3 I think. Like quadriceps (which are 4 linked muscles)

If I go on a calorie surplus and am working out the glutes will it definitely go onto my bum rather than stomach as long as it’s a high protein diet?

No, it won't be guaranteed.

Your body looks totally normal to me. By just focussing on building a rounded bottom, you risk losing overall fitness, and not building strength in your whole body.

Protein - usual advice for building muscle is 1g per pound of bodyweight (or target bodyweight). If you're 10 stone that's 140 pounds so 140g of protein. very few people can get to more than that, and some would advise rather less.

Exercises. Without weights: split squats and step ups on a box. Some kind of hip thrusts if you can get a weight. Get a kettlebell and do swings.

Squats-- make sure you're going deep, as low as possible. Try a wider stance, and point your toes outwards. Also try sumo squats.
https://www.roborfitness.com/blogs/workouts/squats-for-glutes-not-quads

Op you have a perfectly normal bum. Yes it’s only slightly curved but it’s a nice shape and you look like you have a lovely figure. I have a flat bum as well (much like yours!) and feel better since I finally realised jeans make it look flatter and skirts, dresses and flattering leggings are my friends. No man has ever said anything about it to me and I’ve had plenty of offers. This is a self esteem thing, you don’t need to follow the diet of an elite athlete and spend 4+ hours a week doing weight lifting.

OP, that is not a flat bottom. Your ex's have messed with your head. Please stop giving their comments any more headspace - you look like you have a lovely figure. Exercise for health, fitness and enjoyment, and stop thinking about your bottom.

Completely agree with this comment.

Also agree