Rounder, lifted butt: exercises, nutrition and styling tips

Not everyone is naturally blessed with a round, lifted bottom. And if your little insecurity happens to be your flat butt, you can absolutely work towards a shapelier silhouette and a rounder, perkier bum. To help you gain definition and curves, here are a few valuable tips: targeted exercises, a well-balanced diet, clever wardrobe tricks and a sculpting routine to adopt.

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. These are habits you’ll want to keep up long-term, because consistency is what really counts. Don’t hesitate to take a side-profile photo in front of a mirror to keep track along the way.

Tip 1: 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!

Can you get a bigger bum without exercise?

If you’re wondering how to get a bigger bum without exercise, it’s worth knowing that working out remains the main way to build and shape your glutes. Without targeted sessions, a toned, rounded bottom is hard to achieve. That said, you can support your efforts with a suitable diet and a few everyday habits: taking the stairs, walking, or consciously squeezing your glutes while standing. These habits won’t replace a proper workout routine, but they’re a helpful addition to it.

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 2: 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 — is one of the good everyday habits.

• 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.

What should you eat to support your efforts?

There’s no magic recipe to grow your bum in a week. You can, however, put together simple plates that support your goal: a source of lean protein (poultry, fish, egg whites, legumes), complex carbs with a low glycaemic index (wholegrain pasta, wholemeal bread, root vegetables) and seasonal vegetables. Remember to stay well hydrated, too. Cooking your own meals lets you stay in control of both portion sizes and the quality of your ingredients.

Tip 3: 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 4: adopt a sculpting routine

To round off your efforts, try a complete routine like our Bouncy Butt Programme. A targeted method combining massage, firming care, a food supplement and muscle strengthening for an all-round approach.

This complete programme includes:

• The Firming Massager: it helps smooth the look of the skin for a more toned appearance.
• The Firming Cream: enriched with tightening actives, it hydrates the skin and helps firm the look of the buttocks day after day.
• The Effervescent Collagen Tablets: a food supplement to pair with your skincare routine.
• The Resistance Band (15 kg): ideal for targeting the glute muscles and working the area effectively.
• Two complete coaching guides (21 days): workout sessions, nutrition advice and a step-by-step method to guide your routine.

If stubborn curves are hiding the shape of your glute muscles, you can add a daily massage with our treatments to your routine. 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 go hand in hand with your workouts, while caring for the look of the skin.

Frequently asked questions

How can I get a rounder bum in a week?

In just one week, a noticeably rounder bum is hard to achieve. You can, however, put a series of habits in place: targeted glute exercises, a balanced diet and a few wardrobe tricks. Try to keep these habits up over the long term to see a difference.

How can I make my bum bigger in a week naturally?

Focus on exercises that work the gluteal muscles (squats, bridges, donkey kicks), a diet rich in lean protein and complex carbs, and good hydration. These natural habits are best kept up over time to support your goal.

How can I get wider hips in a week?

The same principles as for your bum apply: targeted exercises, a suitable diet and regularity. In one week, changes remain limited; it’s consistency that counts.

Which vitamin helps make your bum bigger?

No single vitamin will make your bum bigger on its own. A balanced diet rich in protein and nutrients, combined with targeted exercises, remains the foundation. If you have any questions about your nutritional needs, ask a medical professional for advice.

Related articles

• Brazilian butt lift: the only way to get a rounder bum?
• 10 tips for a beautiful butt
• The 6 Best Glute Exercises to Do on Stairs

Useful categories: Slimming the Buttocks, Slimming Program.