SAY GOODBYE TO THE FLAT BUTT: GROW YOUR BUM TODAY
Certain beauty ideals have recently emerged, making many women feel insecure about their appearance. Not everyone desires a rear end as large as Kim Kardashian’s, nor is it achievable or desirable for everyone.
However, anyone can achieve a well-rounded and functional buttock through dedication and effort. Having a functional butt is equally important as its appearance.
While progress may vary from person to person, and some may find it challenging to enhance their rear, rest assured that you can significantly improve your buttocks with the right combination of training, nutrition, and commitment.
Today, we’ll explore the causes of a flat butt and learn how to transform it into the rounded peach shape many of us aspire to have.
WHAT LEADS TO A FLAT BUTT?
You might wonder why your rear doesn’t have the shape you desire. Or you may have noticed a decline in your athletic performance or daily activities and are curious about the cause. There are various reasons, but in about 90% of cases, it boils down to one of the following three factors:
- DORMANT BUTT SYNDROME
Dormant butt syndrome, also known as dead butt syndrome or gluteal amnesia, refers to a condition where the gluteal muscles are weak, leading to inefficiency in their function. Tight hip flexors often accompany this weakness. If you have this syndrome, it’s challenging for your buttocks not to appear flat. The weakness in the gluteal muscles affects both their appearance and your ability to contract and strengthen them.
- GENETICS AND AGEING
You may have wondered why some individuals naturally have more prominent, rounder buttocks without hitting the gym. Genetics plays a significant role in determining the shape and size of our muscles. Some people are genetically predisposed to have a more prominent rear due to how their bodies store fat. However, while genetics influence muscle strength and mass to some extent, it shouldn’t be used as an excuse. Aging also contributes to muscle loss, known as sarcopenia. Maintaining physical activity becomes crucial as we age, as it helps prevent and mitigate age-related muscle atrophy.
- LACK OF PHYSICAL ACTIVITY
Sedentary jobs and lifestyles are major culprits for a flat butt. Even if you haven’t developed dormant butt syndrome yet, prolonged sitting can lead to underdeveloped glutes. Sitting for extended periods puts the glutes in a lengthened position, which can cause them to weaken and loosen over time. Engaging in at least 150 minutes of vigorous physical activity per week is essential to maintain healthy buttocks and overall muscular fitness.
HOW TO GROW YOUR BUTT?
Building the butt you’ve always wanted isn’t easy. It requires consistent effort in training, nutrition, and staying committed, and transforming your glutes takes time and dedication.
But if we stick to these three essential steps, we’ll gradually move closer to achieving the physique we desire.
Follow these tips to grow your butt:
PRIORITISE STRENGTH TRAINING
Avoid falling for false promises from advertisements or products claiming instant results. Instead, focus on strength training.
Classic weightlifting is the key to progress. Your workout routine should include
- Compound squats, deadlifts, Bulgarian split squats, etc.
- Isolation exercises include hip thrusts, glute bridges, donkey kicks, and single-leg variations.
Allocate most of your workout time (about 60-80%) to compound movements, preferably at the beginning when you have the most energy. Then, isolate exercises should be incorporated to target specific areas of the glutes.
While progress varies for each individual, you can typically expect results within the first few months with consistent training twice a week.
- PROGRESSIVE OVERLOAD
To build muscle effectively, you must implement progressive overload. This means gradually increasing the workload over time.
There are several ways to achieve this:
- Increasing the number of reps or sets.
- Reducing rest times between sets.
- Increasing workout frequency.
Remember the SAID principle, “Specific Adaptation to Imposed Demands.” Your body adapts to the demands you place on it, so it’s crucial to challenge yourself to avoid plateauing continually.
Gradually increase your workouts’ load, volume, or intensity to stimulate muscle growth and prevent stagnation.
- MUSCLE BUILDING DIET
Think of food as fuel for your body. Your muscles will grow with adequate nutrition, no matter how hard you train.
Ensure you’re consuming enough calories to support muscle growth, aiming for a slight caloric surplus of 200-400 calories daily.
Focus on getting your macronutrients – protein, fats, and carbohydrates – from healthy sources. Aim for an 80/20 balance, with 80% of your calories from nutritious whole foods.
Protein is essential for muscle growth, with recommended intake ranging from 1.6–2.2 g/kg/day. Consider incorporating a whey protein supplement if you struggle to meet your protein needs through whole foods alone.
Pay attention to the importance of fats and carbohydrates, which are crucial for muscle growth and overall health. Ensure you maintain hormonal balance by consuming a balanced diet of all essential nutrients.
- MAKE EXERCISE A HABIT
Consistency is vital to long-term success in your fitness journey. Building muscle takes time and dedication, so it’s necessary to make exercise a regular part of your routine.
Regular resistance training is crucial for muscle growth. Aim for 3 to 5 weekly workouts, with at least two sessions focusing on your glutes and legs. While enthusiasm may drive you initially, it’s forming a habit that will keep you committed in the long run.
Remember to prioritize rest as well. Overtraining with six or seven workouts a week can be counterproductive. Muscles need time to repair and grow during rest periods, so cutting rest short may hinder progress rather than enhance it.
- BONUS TIP
Here’s a little secret known to seasoned gym enthusiasts: your choice of clothing can improve the appearance of your entire body, including your buttocks.
Opt for gym leggings to accentuate your legs and butt, giving them a more muscular and defined look. Scrunch bum leggings can help conceal imperfections while lifting and enhancing your rear, creating the illusion of an enormous butt.
View this as a confidence booster rather than a shortcut. It’s a simple way to feel more motivated and empowered during workouts.
CONCLUSION
Since the human body functions like a chain, any dysfunction in essential muscles like the glutes can impact various physical activities and daily functions.
Poor posture, back pain, pelvic instability, and reduced performance are among the symptoms you may experience if your glutes are not functioning optimally. These issues can be more significant than concerns about the shape of your buttocks.
By following the advice in this text and incorporating small tricks like high-waisted leggings, you can achieve a healthier and more aesthetically pleasing body faster than expected.
