Not everyone is naturally blessed with a round, lifted bottom. And if your little insecurity happens to be your flat butt, know that it’s entirely possible to show off a shapelier silhouette in no time. Here are some valuable tips to help you gain definition and curves in as little as one week.
Sommaire
A quick note before we start
In just one week, dramatic results will be hard to achieve. But within 7 days, you can already put a series of healthy lifestyle habits in place to work towards your goal — habits you’ll want to keep up long-term. As a general rule, after a month of consistent effort, you should notice a real difference. Don’t hesitate to take a side-profile photo in front of a mirror to track your progress.
Tip no1: work those glutes
Without targeted glute workouts, toned and rounded buttocks will be hard to achieve — especially in a week. So there’s no getting around it: slip on a pair of leggings and commit to a few key exercises. The goal is to engage all three gluteal muscles: the gluteus maximus (the powerhouse muscle that helps you stand up, walk and run), the gluteus medius (which stabilises the pelvis) and the gluteus minimus (the hip flexor). Need some inspiration? Here are three exercises to add to your daily routine!
Squats
It’s impossible to talk about a rounder butt without mentioning squats as the ultimate go-to move. Here’s how to do them properly:
- Stand with your feet shoulder-width apart, toes turned slightly outward.
- Bend your arms in front of you and clasp your hands at chest height.
- As you inhale, bend your knees and lower yourself down, pushing your hips slightly back as if you were about to sit. Your back should remain straight — avoid arching it.
- Lower until your thighs are parallel to the floor.
- As you exhale, push back up, engaging your glutes, core and quadriceps.
- Complete 2 to 3 sets of 10 squats.
The bridge (or hip thrust)
A second exercise you’re probably already familiar with — and one that has the added benefit of engaging your entire body, including all the muscles of the glute area.
- Lie on your back, arms flat at your sides, knees bent, feet hip-width apart.
- As you inhale, lift your hips toward the ceiling. Your glutes and abs should be fully engaged. Keep your shoulders firmly grounded and your chin slightly tucked.
- As you exhale, slowly lower back down — first your upper back, then your lower back, and finally your glutes.
- Repeat 10 times, for 2 to 3 sets.
Donkey kicks
This move is excellent for toning all the glute muscles. Here’s how to do it correctly:
- Start on all fours, with your knees and hands on the floor. Keep your back flat and straight.
- As you inhale, kick one bent leg back and upward in a controlled motion. Your thigh should be parallel to the floor, your knee bent at a right angle, and your foot flexed toward the ceiling.
- As you exhale, lower your leg back down.
- Repeat this kicking motion 10 times, then switch legs.
- Include 2 to 3 sets of 20 kicks in your glute-sculpting routine.
Tip no2: clean up your diet
Again, one week won’t be enough to transform your figure entirely. But your goal of having a great backside is a great reason to embrace a healthy, balanced diet — for the long haul.
- To build muscle mass, a daily intake of lean protein is essential. Lean proteins include: white meat (poultry, veal, rabbit), fish, egg whites, fat-free dairy products, and plant-based proteins (soy, legumes, spirulina). The recommended daily intake is around 10 to 15% of your total food intake.
- If you’re exercising daily, it’s important to keep eating carbohydrates — they provide the energy your body needs. But to avoid fat storage, focus on complex carbs with a low glycaemic index. Opt for wholegrain pasta, wholemeal bread and root vegetables.
- Vegetables and fruit are also highly recommended, especially when paired with carbohydrates. Their high fibre content helps the body absorb slow-release sugars more efficiently. Embrace seasonal produce, mix up flavours and colours, and stay curious!
- Staying hydrated — primarily with water — will not only support good digestion, but also help your body eliminate toxins.
- Listen to your hunger and fullness cues.
Cook your own meals and steer clear of junk food deliveries and ready-made dishes. Loaded with sugar, saturated fats and salt, these foods may give you a bigger bottom — but certainly not a firmer, rounder one.
Tip no3: dress to impress your curves
To visually enhance the roundness of your glutes, a little wardrobe magic goes a long way.
Start with your underwear. Avoid overly tight briefs and opt instead for shorty-style knickers that follow the natural contour of your figure. If you want to cheat a little, push-up shorties do exist. Even better: shapewear — nothing like your grandmother’s girdle! Made from second-skin fabrics that are both comfortable and sculpting, they smooth the tummy and lift the buttocks instantly, for a visibly lifted and rounded effect.
When it comes to skirts, trousers and shorts, always go high-waisted. This cut elongates the lower body, defines the waist and makes the buttocks look fuller. Also pay attention to the placement of back pockets — make sure they sit high. This small detail makes a surprisingly big difference: high pockets add volume and lift to your rear for a more shapely, rounded look.
Finally, if you love wearing dresses and tunics, try belting them. Cinching the waist accentuates the curve of your silhouette — and therefore your glutes! It creates a flattering optical illusion: a slim waist, a more defined lower back and a rounder, lifted bottom.
Tip no4: adopt a sculpting routine
To boost your results, try a complete routine like our Bouncy Butt Programme. A targeted method combining massage, firming care, food supplement and muscle strengthening for an all-round approach.
This complete programme includes:
- The Firming Massager: it stimulates microcirculation, supports drainage and helps visibly smooth the skin for a more toned appearance.
- The Firming Cream: enriched with lifting actives, it hydrates, firms and sculpts the buttocks day after day.
- The Effervescent Collagen Tablets: they support skin elasticity from within for lasting firmness.
- The Resistance Band (15 kg): ideal for targeting the glute muscles and sculpting the area effectively.
- Two complete coaching guides (21 days): workout sessions, nutrition advice and a step-by-step method to maximise your results.
If stubborn fat deposits are hiding the shape of your glute muscles, a daily massage with our slimming products could make all the difference. Our Cryo Slimming Gel, to apply in the morning, and our Night Slimming Treatment, to apply in the evening, could be the perfect addition to your routine. These products help reduce centimetres and enhance your workouts, while toning the skin.