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Top 12 Ways To Get Rid Of A Flat Butt

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

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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

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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.

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Best Exercises For The Gluteus Maximus:

1) Squats
2) Deadlifts
3) Bridging (aka hip thrusts)
4) Kickbacks

…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.

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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.

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Here at 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.

And anyone can learn to sprint or sprint again if you have the right plan.

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

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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.

Sound familiar?

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.

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  1. Sarah says:

    One of my friends has been complaining about this very problem for as long as I have known her. Yet she doesn’t exercise and refuses to by coming up with excuses. I have told her for so long that she needs to at the very least, Yoga or Pilates because those regimens incorporate a lot of lunges and squats that strengthen the gluts, thighs and ham strings. I do Yoga in addition to plyometrics and it’s worked for me.

  2. James says:

    I completely agree with the trainers’ twelfth and final point. Consistency is the key to getting a great but and an overall fit body, for that matter. As one trainer once taught me, just showing up is a victory because once you’re there, all you need to remember is to do your best and forget the rest. Even if you’re feeling low on energy, show up and dog it a little. It’s better than not working out at all.

  3. Debra says:

    No ifs, ands, or buts: If you want a nice butt, you must train for it. If an Olympian wants to be the fastest swimmer, longest jumper, or most precise marksman, she has to train for it. The swimmer isn’t going to swim twice per week, then head over to the archery range a couple times, and follow it up with a few hours of sprint drills. She’s going to swim until mastery is achieved.

  4. Ruth says:

    These are all good tips because they all have one thing in common: all of these activities listed here elevate your heart rate to the fat burning zone. I will go one step further. It is even more effective to elevate your heart rate, not just to the aerobic fat burning zone, but further, into the anaerobic zone. Intense intervals with short periods of rest, while still staying in the aerobic zone are most effective.

  5. Allen says:

    My friend avoids looking at herself in the mirror when she is nude. She has a full length mirror on my closet door in my bedroom. She only uses it once she is dressed. This morning when she got out of bed as she was reaching for her robe, which was on my bed, I heard a noise and I turned and caught a glimpse of her in this full length mirror. Well let’s just say I showed her this site.

  6. Clyde says:

    This is good to know but the least of my problems is a flat butt, how do you get rid of what I call a square butt? You know the type, you have this like shelf on your lower back that is perfect when you are carrying a baby around on your hip but it is there all the time and it goes across your lower back and down into your butt, square butt!

  7. Ronald says:

    Consistency is the hardest part of any work out because life interferes most of the time, I have tried to get consistent with my work out and eating habits for a couple of months now and there is always something that gets in the way. How is the best way to get consistent at it? Thank you for a job well done on this post you did a great job.

  8. Vincent says:

    I have been doing squats and lunges for quite some time over the past three or four years and this is something that is supposed to give you a great butt, however I have to say nothing has happened yet for mine. I have also started doing dead lifts and things like that to no avail so what I am doing wrong that Is keeping my butt in bad form?

  9. Juliet says:

    I find that you don’t have to necessarily lift heavy weights in order to tighten your legs and butt. There are many effective exercises in Yoga and Pilates that burn fat and strengthen your muscles, including the rarely used muscles around knee joints, not to mention your core. I was really surprised once I took up Yoga because of how flexible and strong my muscles got. I never thought it could be as good as weight training.

  10. Seth says:

    These are all very good exercise. I can only hope to burn enough fat while at the same time tone my legs and butt so I can look like the trainers demonstrating these exercises. These workouts work. The problem for most people is that they lack the commitment to be consistent about showing up for the daily workout. We get caught up with other tasks or we just simply get lazy.

  11. John says:

    This is some good information I have to admit, the problem I have is this isn’t the only thing you have to do to get what you want as far as a butt goes. There are just some people that don’t have the shape to begin with and they are trying to make something out of something they don’t have. Keep posting this stuff because this is great.

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