Butt Building – Fixing Your Flat Butt!

Butt Building - Fixing Your Flat Butt!
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As you and I know we have all been blessed with different body types. Some may think of their derriére as a blessing, while others would rather say their rear is a curse! I say, let’s work with what you have and turn your butt into your sexiest and most loved body part!

I have outlined for you some of the most affective proven butt building exercises. Each day that it’s time to train your lovely lower body, choose three exercises from the list below. Consistency is absolutely key in seeing, and feeling results.

The Resistance Exercises

Squats are an excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you’ll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you’re doing squats properly.

If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.

Lunges are another exercise that works your glutes. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.

Here are several different types of lunges:

o Stationary lunges
o Walking lunges
o Alternating lunges
o Side lunges

Dumbbell Lunge
Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. At this time the other knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg.

Hip Extension:
Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight. OK, maybe this doesn’t sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do.

On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.

Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.

Do you want more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. When you close them, have one leg cross over the other. Alternate each rep, which leg is crossing over. Try doing 2-3 sets of 20 repetitions on each leg.

Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.

This is where it’s time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.

Stepping Your Way To Tight Buns

Stairmasters and climbers when used at a slower frequency with honest, normal steps will recruit your butt muscles into action. Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes? You have either seen them, or are one of them.

Spending 30 minutes on the climber, cheating your way through each step will not bring you results. Feel your body weight as you step down through your heel of each foot. The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart.

Yes this way may be more challenging but it’s the challenge that will raise your cheeks and heart rate = burned calories = fat loss. If you think that steppers will make your butt bigger, you may be eating more then you think. Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round.

Start at 20 minutes 3 days / wk. If you want to make noticeable changes, step your way up to 30 – 45 min sessions, 5 – 6 days a week.

Final Points

Before I let you hit the gym, there are a few points that are important to know.
You can’t choose where you gain weight. If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits.

The shape of your butt is primarily based on genetics. Looking at your parents or other relatives you will probably notice that you have inherited some of their genes.

Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change.

There isn’t one magic exercise that will make your butt change. Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!

By: Fawnia Mondey
Courtesy Bodybuilding.com


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Leave A Reply (14 comments so far)

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  1. Tracy
    3 years ago

    I’ve been seeing advertisements for another “Butt Sculpting” offer…don’t know if I can put the name here, but the initials are “BBL” and it is Brazilian. I’m sure you know which one I’m talking about now. Do Joey’s workouts target these 3 separate muscle groups in the butt that the BBL system does?

    • Mandy
      3 years ago

      Tracy, before you go purchasing anything… go here: Ultimate Lower Body Makeover Training Series. This is a webinar with Joey and myself. You’re not obligated to purchase anything. You’ll learn a heck of a lot from it. Plus you’ll receive some exercises, nutritional tips and other bonuses. :-) PLUS AWESOME advice from Joey (internationally renowned lower body expert for women) on the lower body muscles and specific ways of training them to sculpt and shape them.

      Kind regards

      • Tracy
        3 years ago

        Mandy, I already have several of Joey’s workouts on DVD, including the ULBHTM, and I love it. But what I’d really like to know is if those workouts target the three different muscle groups in the butt, or only one or two of them…thanks in advance for your response! Tracy

        • Mandy
          3 years ago

          Hey Tracy

          The bbl is a mass market butt program with lots of marketing/advertising money to push it. I haven’t used it so I can’t judge it.

          However I have used and still use joey’s ulbhtm and it flat out works because joey goes beyond just the 3 glute muscles and he incorporates all the muscles of the butt, hip and thigh areas. So, it’s a more thorough and deeper workout than anything out there. Key is to use it though :)

          • Tracy
            3 years ago

            Thanks Mandy!! I was hoping I wasn’t going to have to incorporate another / different workout into what I’m doing with Joey’s!

          • Mandy
            3 years ago

            No worries at all, Tracy! :-) You can’t beat Joey’s program. I’m not saying that because I’m bias. I know from first hand experience.

  2. Kristi
    4 years ago

    Is a cross trainer good to use to get a big butt? Also is there exercises we should avoid or we’ll get skinny n have no butt?

  3. Stephanie
    4 years ago

    I was wondering i have a bigger butt and i have been losing weight due to stress and noticed that my butt is going away and frankly dont want it to.. Do you think that these exercises will help maintain my big botttom?

    • Admin
      4 years ago

      Hey Steph

      Nutrition as well as resistance exercise is important.

      Use extra resistance (don’t be afraid to use heavier weights if you need too) and fewer reps on your lower body – making sure you keep correct form and technique, you also need to ensure that you’re consuming sufficient calories and protein to help support muscle repair and growth – for a perkier, firm rear end.

      Kind regards

  4. Leilani
    4 years ago

    Great blog :) very helpful and I can’t wait to get started. I have the flattest butt in the world but hopefully it will be a thing of the past after I get through these excercises. I know it won’t change overnight but can’t wait to see the results. Thanks for posting!

    • Admin
      4 years ago

      Hey Leilani

      I’ve got some awesome news for you… over the next week or so I’m launching an online webinar (FREE to attend and access) with myself and Joey Atlas (lower body makeover guru). It’s going to be MASSIVE.

      So keep your eyes out for it – you’re going to learn heaps from it – Joey and I have been working on it for weeks to ensure it’s jam packed with awesome kick butt advice for women and their lower bodies. :-)

  5. Willa Jenkerson
    5 years ago

    Hi i am so pleased I found your blog, I really found you by mistake, while I was searching Yahoo for something else, At Any Rate I am here now and would just like to say thank you for a wonderful blog posting and a all round intriguing blog (I also love the theme/design), I do not have time to read it all at the right now but I have bookmarked it and also added your RSS feeds.

    • Admin
      5 years ago

      Cheers, Willa… :-)

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