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 with the right habits, you can absolutely work on shaping your lower body: lifestyle tweaks, targeted glute exercises, and core work for a balanced look. Here’s everything you need to know!
To tackle a flat bum, start with your lifestyle
To support your glute work, remember to pay attention to your diet. Cut back as much as possible on fried foods and anything too fatty, too salty or too sugary. Consumed too often, they weigh on the balance of your diet. Focus on vegetables, wholegrains and plenty of protein, which will help you maintain muscle alongside exercise.
Remember to stay well hydrated every day to help your skin look its best.
For your skin’s comfort, and if cellulite on your bum is a concern, also try to avoid wearing overly tight clothing all the time, and cut back on alcohol and cigarettes.
Flat bum or saggy bum?
We often mix the two up, but they’re not quite the same issue. A flat bum lacks volume and shape, while a saggy bum has lost some firmness and droops slightly. In both cases, glute strength training is the foundation of your routine for this area. For skin care, a firming cream can complement your daily routine.
And on top of all that, make time for regular pinch-and-roll massages. These anti-cellulite massages on the bum are a lovely way to care for the skin in this area. For quick, easy massages, get your hands on our Rounded Bum Method.
Exercise to work your glutes
No surprises here — exercise is the key to giving your bum more shape. Three key muscles are involved.
- First, there’s the gluteus minimus, the deepest one, which helps stabilise the pelvis.
- Then, the gluteus medius, which lets you move your leg out to the side, rotate your hip and keep your pelvis stable when you walk.
- And finally, the gluteus maximus, the largest one, which gives your bum its shape.
To shape your bum, cardio alone won’t cut it, ladies: it doesn’t work the glutes in the same way. What makes the difference is strength training.
Targeted exercises for your glutes
To help you 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.
These exercises work for men too
If you’re a man and a flat bum is something you feel self-conscious about, the same principles apply: targeted strength training for the gluteus maximus, medius and minimus, plus a balanced diet with plenty of protein. The squats, donkey kicks and glute bridges described above are just as suitable. What matters is consistency and working all three muscles.
Work your core muscles too
While targeting the glute muscles is key to shaping your bum, don’t overlook your abs. Working your core creates a visual contrast that highlights the roundness of your bum in relation to your waist. The result? A more defined waist and a bum that looks even more rounded!
Here are two targeted exercises for your core…
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 feeling motivated to work on your glutes? Do you have any other tips to share with us for achieving a beautifully rounded bum?
Frequently asked questions
Is a flat bum really all down to genetics?
Genetics plays a role in the shape of your bum, but it’s not set in stone. A balanced diet and targeted glute strength training can help you work on the area and give it more shape.
Is cardio enough for a rounder bum?
No, cardio alone isn’t enough. It doesn’t target the glute muscles in the same way as strength training. It’s the targeted work on the gluteus maximus, medius and minimus — with exercises like squats, glute bridges and donkey kicks — that helps shape the area.
What are the 3 muscles to work for a rounder bum?
The gluteus minimus helps stabilise the pelvis, the gluteus medius lets you move your leg out to the side and rotate your hip, and the gluteus maximus, the largest, gives your bum its shape. Squats, glute bridges, donkey kicks and lateral leg raises all work these three muscles.
Do I need to work my abs to shape my bum?
Indirectly, yes. Toning your core creates a visual contrast that highlights the roundness of your bum. Bicycle crunches and leg raises are great additions to your glute routine.
Related articles
- 6 exercises to lift your glutes
- Our little secrets for a dream booty!
- The 6 Best Glute Exercises to Do on Stairs
Useful categories: Slimming the Buttocks.
