Whether you have a pancake butt or a wide butt and you are looking to shape your backside, there is an answer. You can change the shape of your tush by adding squats into your workout routine. Your glutes are muscles, so they can get larger just like any other muscle in your body.
Glutes
Three primary muscles make up the glutes. The gluteus maximus is the largest muscle and contains some of the biggest and strongest muscle fibers in the body. Gluteus medusa is under the maxims and works to keep your balance. The gluteus minimus is the deepest muscle and assists the other two muscles in action. Any basic exercise that includes the glutes, such as squats, can increase muscle mass and reshape your bottom. Reducing the amount of fat on your glutes and building more muscle mass can create a rounder backside.
Hypertrophy
Hypertrophy training is used to grow the size of your muscles, which is necessary if you are looking to round your glutes. Perform more sets during hypertrophy training. Complete four to six sets of your exercise and complete six to 12 repetitions. It is also important to focus on training with time under tension. This means it is crucial that you complete your squats slowly, allowing your glutes to be under tension, or resistance, for a longer period of time.
Bodyweight Squats
The American Council on Exercise explains that bodyweight squats help to tone and round your glutes. Keeping a wide stance during your squats places a larger emphasis on your glutes and less on your quadriceps. Place your feet more than shoulder-width apart and drive your weight into your heels. Slowly bend your knees to lower yourself down and hold at the bottom of your squat for three seconds. Using your glutes, press back to standing.
Cardio Training
Cardiovascular exercises should also be added to your workouts when trying to get a rounder butt. Losing fat from your butt helps to give it a rounder appearance. Choose to train aerobically for 30 minutes most days of the week. Focus on exercises that target your glutes, such as incline power-walking, jogging, cycling or kickboxing.
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