The butt muscles (called the small, medium, and large gluteus) are generally the most powerful in the body. Unfortunately, being deep muscles, it can happen that they are covered with several layers of fat. If you want your butt to have a more rounded shape, you can shape your muscles by exercising, slimming and toning them with cardio exercise, reducing fat and increasing muscle tissue with a healthy diet and choosing the most suitable clothes to enhance the your shapes. With a little bit of effort and making the right choices, your butt will look fabulous.
Steps
Method 1 of 4: Model the Butt with Exercise
Step 1. Start with squats
The squat is one of the basic exercises for developing the muscles of the buttocks and thighs and can work wonders for your butt. Start in a standing position with your feet hip-width apart and shift your body weight onto your heels. Now slowly bring your pelvis closer to the ground, as if you want to sit on a chair, then return to an upright position again.
- Do 3 sets of 10 repetitions each.
- For the best possible results, perform different types of squats 5 days a week.
- It can take 4-5 weeks of constant training to see the first results.
Step 2. Add arabesque squats
This exercise borrows a figure from classical dance to improve the tone of both the glutes and the hamstrings, in order to make the buttocks taller. Do the squat as described above, but as you stand up, lift one leg straight behind you while bringing your arms forward.
- Shift your weight to the other foot to keep your balance.
- Lower the leg and return to the squat position.
- Repeat 15 times on each side.
Step 3. Try the exercise called "leg lift"
The movement is opposite to that of arabesque squats so it's perfect to do right after. Stand upright next to a stable table or chair, then lean your torso slightly forward as you lift your right leg in front of you.
- Before lifting your leg, bend your left knee slightly, squeeze your abdominal muscles and align your hips with the floor so you don't get unbalanced as you perform the movement.
- Lift your right leg as high as you can, but be careful to keep your hips aligned.
- Push your right foot a little higher before returning it to the ground. Repeat the exercise 30 times for each leg.
- If necessary, use the chair or table for support as you lean forward.
Step 4. Do lunges
It is an exercise that tones the anterior and posterior muscles of the legs, as well as those of the buttocks and hips. Start in a standing position with your feet hip-width apart. Take a long step forward with your right leg (60-90cm) and bend both knees at the same time. Lower the left knee closer to the floor and check that the right knee is aligned with the respective ankle.
- Stay in this position for two seconds or push your pelvis further down two consecutive times, then return to the starting position.
- Repeat the exercise for 30 seconds, then take a break and start over with the other leg.
Step 5. Do side squats
Sometimes they are also called side lunges, in any case they serve to tone the internal and external muscles of the thighs. Start in a standing position with your feet spread hip-width apart. Take a long side step with your right leg and bend the knee; the left leg must remain straight.
- Bring your pelvis as low as possible, then pause for a few seconds before standing up and returning to an upright position. Repeat the exercise for 30 seconds, then rest and start over on the other side.
- The bent knee should be aligned with the respective ankle as you bring your pelvis closer to the floor.
Step 6. Do the bridge exercise
This movement also allows you to tone and shape your butt. Lie on your back on a yoga mat, with your feet firmly planted on the ground and hip-width apart. Keep your head, neck, and shoulders in contact with the floor as you lift your pelvis towards the ceiling.
- Flex your abdominal corset muscles and let your thighs form a straight line with your torso.
- Stay in this position for three seconds before returning your pelvis to the ground. Repeat the exercise 10 times.
- If you want, you can increase the difficulty (and effectiveness) of the exercise by taking your right foot off the floor 5 times and straightening the leg forward. When finished, repeat by lifting and straightening the left leg 5 times.
Method 2 of 4: Make Your Butt Rounder with Cardio Exercise
Step 1. Walk or run on an incline
If you want your butt to have a more seductive and rounded shape, you can combine cardio with the exercises explained above. To maximize the benefits of your workout, choose a type of exercise that will tone your lower body muscles. Running or walking on an inclined plane allows you to achieve a double result.
- Set a 5-7% incline on the treadmill.
- Start with a 30-minute cardio exercise session that is done 3-5 days a week. As you develop greater strength and endurance you can extend the duration of the sessions.
Step 2. Go up the stairs
Another way to tone your butt muscles while doing cardio exercise is to walk or run up stairs. The ideal place to train is a gym or a stadium, but the steps of the library or condominium can also be fine. You can rest on your way down the stairs before you start pushing uphill again.
- Going up several flights of stairs at maximum power means training according to the interval training method, which allows you to burn fat quickly.
- If you don't have access to long enough flights of stairs, you can use a stepper in the gym alternating between high and low intensity moments. Be careful not to put your weight on the handle of the tool while exercising.
Step 3. Go hiking in the mountains
Walking uphill in nature is an excellent method for exercising cardio and shaping the lower back muscles at the same time. Look for some uphill trails to hike on the weekend. Maximize the benefits of training by carrying a backpack weighing 4-5 kilos on your back.
If you live in a flat area, take advantage of the treadmill features in the gym to simulate a sloping path
Method 3 of 4: Eat Healthily
Step 1. Eat lots of lean proteins
Protein is important for building the lean muscle mass you need for a nice round butt. They also help the body burn calories more efficiently. Bring lean sources of protein, such as fish, chicken, lean red meats, dairy products, and eggs to the table.
- The amount of protein you should be getting depends on your body weight, exercise and other eating habits. Talk to your doctor or certified nutritionist to find out what the ideal amount is for your body.
- Most people should consume 15-25g of lean protein with each meal.
- Leafy greens, such as kale, spinach, and broccoli, are an excellent source of plant-based protein.
Step 2. Make sure you drink enough water
Keeping the body hydrated is important to allow the organs to function properly; it also helps you burn fat more effectively. Drink a full glass of water every morning as soon as you wake up to get your metabolism going. The amount of water your body needs depends on your individual metabolism and exercise, but in general the following guidelines apply to most people:
- If you are a man, you should drink about three liters of water a day.
- If you are a woman, you should drink about two liters of water a day.
Step 3. Learn to choose carbohydrates that are good for your health
If you want to gain healthy muscle mass, you shouldn't completely eliminate carbohydrates from your diet. The good ones provide your body with the energy you need to keep you fit and active. Get carbohydrates from sources such as whole grains (bread, rice, pasta, etc.), sweet potatoes and legumes.
Step 4. Avoid junk food
Reduce fat and improve your butt shape by avoiding foods that are high in fat and sugar. In general, you should stay away from sweets, fizzy drinks, salty snacks, fast food and convenience foods.
Method 4 of 4: Wear Clothes That Make Your Butt Look Rounder
Step 1. Purchase a pair of jeans with protruding pockets
If the pockets are clearly visible, they allow you to draw attention to the lower back area. Look for jeans that have pockets positioned slightly higher than normal, so that they give the impression of a more toned and rounded butt.
Step 2. Go for skinny jeans
Choosing pants that fit snugly around the butt is one of the best ways to look more seductive for both men and women. Loose jeans hide shapes; renew your wardrobe and choose a pair that fits you perfectly.
Unless you're at the gym, avoid wearing sweatpants or leggings that have lost their shape
Step 3. Go for high-waisted skirts and pants
Dresses that are fitted around the waist help emphasize the curves of the lower back. Wear high-waisted jeans, straight skirts, and A-line dresses that are well-fitting at the narrowest part of the bust.
Step 4. Shrink your waist
Even when wearing a loose shirt or dress, highlight the narrowest point of your bust with a belt or scarf. The smaller it looks, the bigger and more rounded your butt will appear. As long as it goes well with your outfit, you can also try tying a plaid shirt around your waist.
Step 5. Use heels
High heels have the ability to make your butt appear taller and protruding, therefore more rounded. Spiked ones are best suited for this purpose, however be careful as wearing them often could cause your feet or back to hurt. Choose a pair of high-heeled shoes that you can walk comfortably in and limit the time you wear them to a maximum of 1-2 hours a day.
Step 6. Purchase some padded lingerie
If you dream of a rounder butt but don't have the time to hit the gym, wearing panties with silicone pads can be a good solution. Wear them for instantly rounder butt.
Briefs with silicone padding are available for both women and men. If you are a boy who would like to have a rounder butt, you can buy a pair of padded underwear or boxers
Step 7. Buy clothes with a push up effect
If the idea of wearing padded underwear does not convince you, you can opt for modeling and push-up effect shorts. Some of these garments have seams that serve to define the shape of the two buttocks separately, while others are designed to lift and support the entire lower back. Some shorts also allow you to shape the silhouette on the front and hips, making the tummy appear flatter and the waist slimmer.
Advice
- Remember to stretch after exercising your lower body. Several exercises, such as the piriformis stretch, the pigeon yoga position, or simply touching your toes with your hands, are excellent for reducing muscle soreness in the following days.
- Adjust the intensity and quantity of exercises based on your current fitness level.
