There are ways to pump up that flat butt.
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Celebrities like Kim Kardashian and Jennifer Lopez have made full, large butts fashionable. Some people are naturally skinny and have always had a flat butt, while others may have seen their derriere whittle itself away as they focused on cardio workouts to lose fat. Whether your flat butt is due to genetics or exercise, it is possible to get a better butt.
Plump up a flat butt with exercises that target your glutes.
Squat and Lunge
Squats and lunges are great ways to build muscle in your butt. You can hold dumbbells to add resistance to squats, and you will feel the exercise more in your butt if you place your feet further apart. If you go to a gym, the leg press can target the same area as squats. Lunges can be done forward, backward or to the side, and you can also hold dumbbells to make your body work harder.
Up the Incline
Not all butt-building needs to be strength-training, as cardio on an incline can engage your glutes much more than flat work. Stair-climbing and elliptical machines set to a steep incline work the right muscles, and the effect can be intensified if you tighten your muscles and fully extend your hips before transferring weight to the other leg. You can also run or walk uphill or try stair running.
Deadlift the Right Way
Deadlifts are another type of exercise that can improve your butt, but it is important that you do them properly. Once you have lowered the weights, it is important to squeeze your glutes to pull yourself up instead of using your back. Holding the correct form is also critical for squats, lunges and other butt-shaping exercises, including kickbacks, hip extensions and lying hamstring curls.
Isolate Your Glutes
While cardio and compound movements like lunges and deadlifts can sculpt your lower body, you can pump up your booty with isolated exercises too. Try glute kickbacks on the cable machine at your gym. Start by standing two to three feet away from the machine, with the cable attached to the working leg with an ankle strap. Keeping your core engaged, squeeze your glutes to kick the working leg back, then slowly lower down. Perform two to three sets of 20 to 25 reps on each leg.
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