You want to know and we want to help. It’s not difficult to get a great butt, you just need a little information to set you on the right path. Here are the top 12 ways to get rid of a flat butt:
1. Stop Saying Your Flat Bum Is Just Bad Genetics
The only thing bad genetics ever prevented anyone from doing was actually trying. Don’t use this excuse to stop you from getting off your butt and making it one to be proud of…
Here’s the Cliff notes: if you do full range-of-motion leg and butt exercises there is no doubt that you will develop a great butt, not to mention a great set of legs.
Too often we look for reasons why it can’t happen to us. Have you ever said anything like the following comments to yourself?
“I have bad genetics”
“My whole family is cursed with a flat butt”
“I’ve done lots of squatting and I still have a flat butt.”
If so read on and find out how to make these “reasons” irrelevant.
2. Don’t Just Sit On Your Derriere
Today’s modern life has us sitting and immobile much of the time. Whether it is sitting at the computer or being fixated on our phones we just don’t move like we should.
Historically our ancient ancestors (prior to the advent of horses or cars) walked an estimated 7 miles per day. Keep in mind that walking would have been done over fields and hills, much of it hiking, running and sprinting.
That is a heck of a lot of leg and glute work.
These days it’s estimated the average American walks less than 400 metres per day.
It’s no wonder so many people have flat butts! We’re not doing a fraction of the work the glutes need.
3. Do The Fundamentals – Top 4 Must-Have Exercises to Build Super Glutes
I’m going to make this very simple for you. Here’s a list with links to the types of exercises you must include in your weekly routine to develop the glutes fully.
Best Exercises For The Gluteus Maximus:
…and all variations thereof.
Best Exercises For The Gluteus Medius and Minimus:
While Bridging also works the medius a heck of a lot you definitely need to include different forms of Abduction Exercises to make sure you’re hitting everything.
People who want to have a great butt leave no stone unturned. They train each and every muscle in their glutes. Do the work, get the reward.
4. Get Creative With Your Glute Training
Here’s an example by Nick Nilsson (he’s a butt-building expert) of thinking out-of-the-box and combining variations of traditional glute-building exercises to accelerate your results.
5. Do Glute Exercises At Least 3 Times A Week (with legs, with back, and by itself)
If you train your whole body over the course of the week and split your days to focus on specific body parts you can end up overlapping glute training which works out…since you want to build your glutes.
You should do glute training when you do your leg training, again when you train your lower back (with Deadlifts or some variation of it), and one more time when you do an actual glute workout.
As in the picture below, make sure to engage you glutes when squatting on your leg day by reaching as far back as you can with your hips while maintaining a straight back.
6. Build The Supporting Muscle Groups…Legs, Lower Back, And Abdominals
If you don’t know how to engage your hips properly for leg exercises, particularly the squat, you won’t get the results you want from all that squatting and even worse you run a serious risk of injury.
If you are one of those people who squats a fair bit and still hasn’t got the derriere to show for it poor form is probably the reason.
Here at HowDoIGetGreatLegs.com we have a particular emphasis on engaging the glutes when you train legs so we understand and endorse a heavy focus on your hips!
Just as you need you glutes to train your legs properly it so goes you need the surrounding and supporting muscles near the glutes to be strong to support your glute training.
That means work for the legs, lower back, and abs will also have to be a priority if you want a super-booty.
7. Sprint To A Better Bum
Ever seen a sprinter with a flat bum? Nope. Because sprinting is one of the best ways to engage your glutes.
Now just to be crystal clear, jogging is not a substitute.
When you sprint you dynamically pull the ground behind you with your glutes and hamstring…not so much with jogging.
The good news is you don’t have to go great distances to get the benefits. Sprints as short as 20 or 30 metres will give you plenty of results.
To keep good form and challenge yourself even more, sprint up hill to emphasize the hips even more.
8. Nutrition – Feed the muscle, burn the fat
All these techniques to build muscle and burn fat will be to no avail if you eat poorly. You need to fuel your body to build muscle, and eat clean so the fat melts away and you can reveal the beautiful butt you’ve built!
That means eating plenty of high quality protein (chicken, fish, and lean beef), good complex carbs (sweet potato, rice, potatoes), and healthy fats (olive oil, coconut oil, avocado, and nuts).
9. Jump Up…Or At Least Pretend…To Build The Top Of That Booty
There is nothing like the jumping motion to work that elusive top part of the glutes. So whether it’s skipping rope, jumping jacks, or broad jumps, make some form of jumping part of your routine.
Impact a problem? Do total body extensions. It’s like jumping without leaving the ground. Check out my buddy Mike Whitfield showing how it’s done.
10. Get Expert Advice On Glute Training From Proven Sources
He’s called the mad scientist of the fitness world and he can solve this problem. Nick Nilsson has been helping women with flat bums get the round perky booties they desire for years.
Nick’s routine is innovative and effective. Getting a great butt is simply a matter of building muscle, particularly ALL the muscles in the butt, as well as the legs and the core.
Nick knows how to build muscle and target your glutes like no one else can.
Click here to hear more from Nick.
11. Believe You Can Build A Great Butt – Mindset
If you don’t believe you can do a thing then you’ve given up before you even started. Your belief that it is possible is the greatest single factor in getting fit.
If you don’t believe it is possible you can do it won’t take long for you to self-sabotage your efforts by rationalizing that somehow you’re different and diet and exercise won’t work for you.
Remember…first you have to believe in you.
12. Above All Else The One Thing You Must Do To Get A Great Butt Is Train Consistently
As with all fitness goals, consistency is king. If you miss working out for a week here or there all your results will lag.
You need to get your workouts in every day. It’s like brushing your teeth, you wouldn’t imagine going through a day without doing it. You should feel the same way about your workouts.