Butt Dimples Exercise

Right where the lower back meets the glutes, some people have two small dents, which might be called butt dimples. They're also called dimples of Venus, named after the Roman goddess of fertility, according to a February 2015 article published by Innovative Journal of Medicine and Health Sciences.

Deadlifts work the muscles around the butt dimple.
Image Credit: SeventyFour/iStock/GettyImages

While you can make these dents in the buttocks more visible through exercise, some people simply don't have them. A calorie tracker is a great tool to add your exercise activities to so you can monitor your progress.

Read more: Do Workouts Make Cellulite Worse at First?

Anatomy of Butt Dimples

The bottom of your spine is called your lumbar spine — that's the thickest and sturdiest part. As you go lower there is another section, called the sacrum. The sacrum attaches your spine to your hip bones on the left and right side.

Right where your lumbar spine and sacrum meet is around the middle of the butt dimple area. Each butt dimple is to the left or right of the spot, between the hip bone and the center of the spine.

Some medical professionals use butt dimples to help them find joints on top of the sacrum during surgery, according to the Innovative Journal of Medical and Health Science article.

The truth is that not everyone is built to have butt dimples. It has to do with the spacing between your hip bones, spine and sacrum. There has to be enough room to leave a gap for the indent.

However, you can try to develop the muscles around it and decrease your body fat to make it stand out as much as possible.

Understand Fat-Loss Basics

When you shed body fat, it makes all of the little nooks and crannies in your body more visible. Your muscles look very defined and so do your back dimples. By losing fat, you can accentuate the dimples of Venus but you can't create them.

Read more: Easy Exercises for a Slim Lower Back

To lose fat, you need to create a caloric deficit — or burn more calories than you are taking in. It's important to note that you can't target just one area for fat loss, as explained by the American Council on Exercise. However, exercise helps to burn excess calories and tone the lower back.

Move 1: Deadlift

To develop your lower back muscles and butt, the muscles that surround your butt dimples, start with the deadlift, as demonstrated by ExRx.net. It works all of the important muscle groups to make the dimples stand out.

  1. Place a barbell on the floor.
  2. Walk up to the center of the barbell with your shins an inch away from it.
  3. Stick your butt back and bend over to grab the barbell with your hands wider than shoulder-width apart.
  4. Put your weight back in your heels, stick your butt out, flatten your back and drive from the legs and hips to pull the weight up.
  5. Keep your chest out and shoulders back as you pull.
  6. Finish at the top by thrusting your hips forward and standing tall; then put the weight back down.

Move 2: Back Hyperextension

This simple machine forces you to isolate your lower back muscles, as well as use a little bit of your glutes, two of the most important muscle groups for the dimples of Venus.

  1. Get into a back hyperextension machine and plant your feet flat against the platform.
  2. Put your thighs over the thigh pad.
  3. Lean forward with your upper body as far as you can; then lift your torso up, keeping your back flat, until your entire body is in a straight line.
  4. Lower yourself back down and repeat.

Move 3: Prone Back Extensions

If you don't have a back hyperextension machine, try this alternative:

  1. Lie on the ground on your stomach.
  2. Put your arms by your sides and keep your legs out straight behind you.
  3. Arch your chest up and look up, without moving any other part of your body. You should feel the muscles along your spine engage.
  4. Do 10 to 15 repetitions.
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