To help make a flat butt rounder, there are many exercises that can be done at home or in the gym. Keep in mind that although exercising is an important factor in building a pants-enhancing rear, well-proportioned glutes will look most impressive if body fat is kept low by following a healthy diet plan, according to Robert Kennedy, publisher of “Oxygen” fitness magazine.
Lunges and Squats
For building a butt that’s “curvaceous and memorable,” fitness model Tosca Reno, author of “The Eat-Clean Diet,” recommends doing walking lunges and sumo squats using dumbbells.
To perform walking lunges, stand with feet together holding a dumbbell in each hand. Then, stepping forward with the right foot, lower the body until the left knee is almost touching the floor. After returning to the starting upright position, continue the movement working each leg, alternating the lunging action while moving forward.
To perform sumo squats using one dumbbell, stand with a wide stance, feet apart and toes pointing outward. While holding the dumbbell with both hands in a vertical position in front of hips, keep your back straight and squat down, allowing the knees to point outward. Return to the standing position and repeat.
Kickbacks and Deadlifts
To develop “competition worthy glutes,” national figure competitor and fitness model Sara Morin recommends doing glute kickbacks and Romanian deadlifts.
Glute kickbacks can be done while kneeling on the floor on all fours. Start the exercise by raising your right leg with knee bent in a forward position. Next, extend your leg back until your foot is elevated above your head.
Romanian deadlifts can be done by placing a barbell in front of you on the ground. Grab the barbell with a little wider than shoulder width grip. Keeping your arms and back completely straight, use your hips to lift the bar. Once you’re standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees.
To develop a rounder butt, bodybuilding champion Lee Hayward recommends pre-exhaust training--which means doing isolation exercises specifically targeting glutes directly prior to performing exercises that recruit glutes as well as other areas such as hamstrings or thighs. Two of the most effective isolation exercises Hayward suggests are low pulley glute extensions and glute push-ups.
Low pulley glute extensions can be done at the gym by securing an ankle cuff to your leg attached to a low pulley cable. Maintaining a standing straight position, raise your leg directly to the rear. Lower and repeat for desired repetitions and then switch legs.
To perform glute push-ups, lie on the floor with legs hip-width apart, knees bent and feet flat on the floor. From this position, push your hips up towards the ceiling, squeezing your glutes hard.
Stability Ball Exercise
Using a stability ball propped up against a wall, you can perform this butt-elevating exercise recommended by Olympic swimming champion Dara Torres: Lie on your back facing the ball with your butt against it, arms at sides, feet on ball, knees apart. Lift your butt, hold for a beat as you bring knees together and then lower to the starting position.
According to fitness model and dance instructor Fawina Mondey, stepping machines and treadmills placed on a high incline have been the foundation for keeping her butt firm and round. She explains it's beneficial to train using complete full steps rather than short mini steps so glutes get a better workout--and beyond “raising your cheeks” you can also elevate your heart rate, burn more calories and achieve fat loss.
- "Oxygen" magazine; No Ifs and or Butts About It; Robert Kennedy; July 2009
- "Oxygen" magazine; How I Got a Great Butt; March 2010
- Lee Hayward’s Total Fitness Bodybuilding: How to Build a Bigger Butt
- Dara Torres’ Butt Exercise Recommendations