In the age of the iconic booty, it’s easy to feel self-conscious about a flat bum — especially when cellulite decides to join the party. Let’s face it: genetics hasn’t blessed us all with the curves of Jennifer Lopez or Kim Kardashian. But if you want to show off a rounder, firmer, cellulite-free behind, just follow our tips!
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To tackle a flat bum, start with your lifestyle
For beautifully rounded, firm glutes, you need to pay attention to your diet. Cut back as much as possible on fried foods and anything too fatty, too salty or too sugary. Not only do they encourage fat storage, they also make cellulite worse! Focus on vegetables, wholegrains and plenty of protein, which will help you build muscle.
Remember to stay well hydrated every day to help your body flush out fat and toxins and keep your skin looking its best.
To limit the development of cellulite on your bum, also try to avoid wearing overly tight clothing, and cut back on alcohol and cigarettes.
And on top of all that, make time for regular pinch-and-roll massages. These anti-cellulite massages on the bum help break down stored fat, eliminate toxins, boost your circulation and restore smooth, dimple-free skin! For quick, easy and ultra-effective massages, get your hands on our Rounded & Cellulite-Free Bum Method.
Say goodbye to your flat bum with exercise!
No surprises here — exercise is essential to leave your flat bum in the past. To achieve a well-rounded booty, you’ll need to work 3 key muscles.
- First, there’s the gluteus minimus which tones the hips and helps reduce love handles.
- Then, the gluteus medius, which helps lift the legs and rotate the hips.
- And finally, the gluteus maximus — the one that gives you a truly rounded bum.
To say goodbye to a flat bum, cardio alone won’t cut it, ladies. By burning both fat and muscle, cardio can actually make the problem worse. The real secret? Strength training!
Targeted exercises for a flat bum
To effectively work all 3 glute muscles, here are some targeted exercises to add to your workouts.
Lateral leg raises
You know the one — lie on your side with your legs straight and your head resting on your hand. Engage your core and glutes, then raise your top leg as high as you can before lowering it back down until it almost touches the bottom leg. Repeat.
Donkey kicks
Get on all fours and lift your knees slightly off the floor. Kick one foot up towards the ceiling, keeping the knee bent. Lower it back to the starting position and repeat.
Squats
Stand with your feet shoulder-width apart, toes pointing outward, and arms extended in front of you. Bend your knees and push your hips back until your thighs are parallel to the floor. Then push through your legs to return to the starting position, keeping your knees slightly bent.
Glute bridges
Lie on your back with your knees bent and your arms at your sides. Lift your hips up, then lower them back down. Perform 3 sets of 10 reps.
Single-leg squats
Stand with your feet shoulder-width apart, as in the previous exercise. Extend one leg behind you and bend the front leg to lower into a lunge. Return to the starting position, then switch legs. Perform 3 sets of 20 full movements.
Rear leg kicks
Stand on one leg. With the free leg, kick backwards until you feel your glutes contract. Repeat 10 times, then switch to the other leg.
To say goodbye to a flat bum, work your core too
While targeting the glute muscles is key to shaping your bum, don’t overlook your abs. Working your core can help reduce fat around the waist, making it look slimmer in proportion to your hips. The result? A defined waist and a bum that looks even more rounded!
Here are two effective targeted exercises…
Leg raises… also work your core. Lie on your back with your legs straight out in front of you. Bend your knees, then lift them up while keeping your toes pointed. Slowly lower your legs until they’re about 5 cm from the floor. Repeat the movement 5 times, then rest for 30 seconds.
Bicycle crunches: Lie on your back and bend your knees. Place your hands behind your head, keeping your elbows bent. Lift one shoulder off the floor and rotate your body slightly in the opposite direction. Do the same on the other side. Repeat the full movement 10 times on each side.
So ladies, are you ready to say goodbye to your flat bum? Do you have any other tips to share with us for achieving a beautifully rounded booty?