My embarrassing arse.

[ThePancake]

How do I sort this out? I have a bum, a rather flat bum. I’d say my love handles are bigger than my bum.
So clothes don’t sit right.
Jeans that look good on other people do not look good on me.
I have slim legs but a bit of a belly.

What do I do? I’ve tried the squat challenge but notice no difference. Perhaps i give up too soon.

Have you managed to build a bum? If so, please tell me how 😬

And yes, as you can tell from the description of myself, I am an absolute babe.

Glut med exercises I’d say will help. I have an 8 set lying down exercise set that’s pretty standard if you google glute med

Banded clamshells and single leg glute raises.
I have GTPS which means one side of my bum has muscle wastage. These are the only two exercises that do any kind of workout on my bum.

Thanks both!

Banded clamshell? Does this actually work? I’ve just watched a video on it and it looks suspiciously easy… if it works then I’ll be thrilled!

Cycling, horse riding, squats, etc but you need to do a lot. You are trying to build muscle so up your protein lower your carb intake.

I don’t know what the squat challenge is but it sounds like lots of squats, maybe bodyweight? You’d need to do less but heavy to build muscle. And it takes a long time and you need food to build muscle.

Unless you have a couple of years spend on training just accept it or cover it.

😆 love you for this answer!

But seriously, is that how long it takes?! I definitely gave up on the squats too soon then

not sure about cycling TBH - i , like op, have no bum. And spinning has only made it worse/ less etc

But aside from that not very helpful observation am following with hope

Squats, may be half squats/prison rep squats. Bodyweight to failure first and then Weighted! And go to failure none of this rep range stuff! You also should do lunges, bodyweight at first then weighted and glute bridges. Spend 45 minutes on this then rest for two/three days and repeat. Drink lots of water and you can add Creatine or Whey/beef protein shakes if you want to on workout days.

Krissy Cela on FB is the glute queen, she's really into heavy lifting though.

I do squats, lunges, cable kick backs. You just have to keep going though to get a juicy butt 😔

I think to add significant muscle you will need to join a gym to lift heavy. And get a PT. Building big muscle is hard!!!

@MsRosewater how have you lost muscle spinning? I spin 3x week and have very strong glutes! Is your technique and position right? Might be worth getting an instructor to check. Also increase your resistance. Different positions activate your glutes more too

Meaningfully changing your body shape takes time and commitment, no matter what the change is. A few bodyweight squats are not gonna cut it.

Weightlifting is amazing. If you get into weights, and have good technique, and eat to fuel and build muscle, you will see change. But it will be slow and subtle at first. You kind of have to find it its own reward, because you're not going to see dramatic visual changes to your bum any time soon. But there will be all kinds of other positive changes if you do stick with it - better posture, better core, better mental health, feeling strong and capable. Ideally you'd start out with a PT so you get the basic techniques right.

Squats with weights, but also thinks like dead lifts, lunges, side lunge, lots of body weight stuff like the clam, side hydrant. Power yoga does amazing things for your bum find too, find some you tube videos
Swimming too
Anything like barre workouts, like the ballet stuff they do on a bar. Lots of stuff on that on you tube too, looks easy, honestly try a 20 min work out, your bum will thank you for it 😁

And yes it takes time, I'd say with 3 sessions a week you'd notice a change within weeks but a noticeable change takes a few months so you can't just do it for a week and feel it's not working 😊😊

I would try the exercises but also buy some pants with a padded bum and reduce weight to lose the belly and love handles. Having a bit of a belly probably accentuates the shape of your bum.

It depends on how much muscle tone you already have. ☺️ I have none but weightlifting worked (in my 20s). It really does take commitment, and a few months won’t build up the shape of a flat arse.

Find Caroline Girvan on You Tube.

If you want a body weight challenge, 100 Bulgarian lunges every day will help start the lifting process.

Focus on form and add weights when you can.