Whether your butt is too flat, too wide, or disproportionate to the rest of your body, it is possible to change the shape of your butt through toning exercises and diet. The results will be gradual, and the change might be subtle. Drastic results, such as changing a completely flat butt to a round, firm butt, will be difficult and, in some cases impossible, with diet and exercise alone. For more immediate and noticeable results, cosmetic surgery is an option to consider.
- Skill level:
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Things you need
- Comfortable workout wear
- Gym shoes
- Free weights
Get a trusted friend to take a "before" picture of your naked butt. If you're too self-conscious to bare your derrière in front of someone else, wear underwear or a swimming costume. Take several photos from different angles. Digital photos are optimal as you can zoom in. Refer to this photo as you move along your butt-reshaping journey to note your progress.
Assess the shape of your butt and determine the shape you want. Cut out pictures in magazines of posteriors you admire. Keep these photos in a visible place, such as the fridge, to keep yourself focused on the goal.
Firm your glutes by doing squats and lunges. Wear comfortable workout wear when performing these exercises. For squats, plant your feet firmly on the floor. Space them about as far apart as your elbows. Slowly squat down. Perform lunges by staring straight ahead with both feet parallel and flat on the floor. Move one leg at a time forward as far as you can. Place your hands on your hips for balance and slowly sink down. Start with two sets of 10 for each exercise and increase the reps every couple of weeks as it becomes easier. Use free weights to increase the difficulty and speed up results.
Avoid carbs, eat protein as much as possible and choose water over other beverages. According to Dr. Pierre Dukan in his book "The Dukan Diet," the butt is often the site of cellulite, and a protein-rich diet is helpful in minimising lumpy, stored fat.
Add cardio to your butt-shaping regimen. Climbing the stairs in your home will melt the fat and work your butt muscles at the same time. Running or walking uphill or on steep inclines on a treadmill are also effective, butt-shaping cardio workouts.
Tips and warnings
- Work with a personal trainer to guarantee success in reshaping your butt.
- Measure your butt with a tape measure to better track your progress.
- Talk to your doctor before embarking on any exercise plan or diet.
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