Flat bum... help!!!

[azureblueskies]

My bum is just flat and square . Is there anything. I can do to sculpt/ lift it... either through exercise / specific clothes eg jeans / shape wear???
I'm a size fourteen and proportioned otherwise . Thanks

If you find out OP let me know.

I've not exercised properly for some years but when I was a size 10, ran 10k 3x a week, did weights and had a personal trainer twice a week and did countless squats and lunges etc etc - I still had a flat, square bum.

Yoga would work or crossfit athlete Karri Pearce has a Power Glutes programme. 10 minutes a day 5 days a week. Costs around $30.

Does it work @ZaraW ???

Underwear or clothes suggestions also very welcome!

Squats, weightlifting, running, etc.

It may just be the shape of your pelvis. Losing weight will just make it a smaller square. Weight training can help but will make your thighs bigger.

Buy jeans with smaller high up pockets on the back.

Avoid tight underwear, buy seamless and a size bigger than you usually wear

Do you have a waist at all?

@azureblueskies

Does it work *@ZaraW* ???

I've been doing it for two months and definitely notice a difference.

There are glute workouts on You Tube which are free so maybe try those?

Squat and lunge.

I’m 59 and bum is disappearing but my stomach has grown bigger to compensate !!!

If you are not predisposed to build big glutes, it will take years, not a few months. You will need to lift HEAVY and regularly. No body weight squats etc. I'm talking 100+kg hip thrusts, weighted lunges, weighted squats abs 50kg+ deadlifts. Heavier if possible. You will probably never have a nut like a fitness model but you can definitely grow from where you are.

I have M hourglass figure thanks

Do you have any stomach problems? My son was diagnosed with coeliac disease a few years back and they said that a flat bum could be a classic sign

That's interesting! No just. Horrible flat bum, stomach is big anyway bunt not protruding , more spread !!'

Nope, there are no exercises that will make your bum bigger. Not the way you want anyway. Maybe perkier bit not bigger.

Get bum enhancing pants. Ones with padding ever the cheeks. Like wearing a padded bra.

Sounds good ! Any recommendations for specific brands?

Weight lifting is what transformed my bum.
Heavy squats, different variations of lunges, and then glute activation exercises.

Yes, you can grow glutes from weight lifting as others have said. Bret Contreras is the go to guy.