Many people want to know about how to shape your butt. Let’s face it, the shape of a butt is one of the nicest things about it!

how to shape your butt

The idea of shaping is that you can make changes in specific areas of your butt in order to achieve a particular overall shape.

There are two ways you can go about this: naturally, through methods such as diet and exercise; or surgically – through cosmetic procedures. This post will talk about the types of exercises that you can do to try and help shape your butt.

What Butt Shape Have You Got Now?

Just as there are different body types, there are different butt shape types as well. What butt type do you have?

Most plastic surgeons recognize four main shapes when it comes to women’s buttocks:

  • Round – “C” or “O” shape
  • Heart/pear – “A” shape
  • Inverted – “V” shape
  • Square – “H” shape

Butt Shapes

It can be helpful to know which shape you are closest to, as this will can determine what kind of shaping exercises you can to do to work the butt shape that you’ve got into a more desirable one. Your butt may not match the above examples exactly, but you should be able to choose which shape your butt most closely resembles.

What Can I Do to Change My Butt Shape?

Depending on your weight and if you are carrying excess fat or lack muscle in the gluteal region, there are a few things you can do to make your butt appear to be a softer shape naturally:

  • Exercise. Incorporating the right kind of exercises that shape the butt can build out those muscles that will give you a better shape. A strong butt is a sexy butt. Bigger glutes will give you a rounder, tighter booty and accentuate your natural curves.
  • Clothing Choice. Choose clothes that flatter your butt and draw attention to the aspects of your shape that you like, while down-playing any of your less attractive features. Poor clothing choice can make even the best body look bad, and good clothing choice can take an average looking body to be incredibly sexy.
  • Consider Enhancement Underwear. Butt enhancing underwear and shapewear is a great way to shape your booty to the way you want it to look. This option is inexpensive and can give you an instant boost when it comes to the way you present yourself to the world.

The Surgical Alternative

Of course, there’s always the ‘easy’ option out – surgery to change the shape and appearance of your butt.

surgery

Personally, I’m not fond of this option because of the risk and cost of it all. I think that for anyone considering this option, it’s worthwhile to first try to shape your butt naturally through healthy methods first!

Who knows, you might just get the results you were hoping for – and it’s healthy and can be free to do as well.

Shaping Your Butt Through Exercise

Here are my recommendations on the best exercises you can do for your butt type in order to try and sculpt a more rounded ‘C’ shape or ‘A’ shape – which are generally agreed to be the most desirable shapes.

This is generally achieved by trying to target specific butt muscles to help even out your shape. If you’re unfamiliar with the anatomy of the butt muscles, be sure to brush up on your Buttocks Anatomy first so that you can understand which muscles sit where when it comes to your butt.

Gluteal muscles anatomy
Gluteus Maximus (Yellow), Gluteus Medius (Blue) and Gluteus Minimus (Red) are the main muscles that contribute to the shape of the buttocks. image credit: CFCF via Wikimedia Commons cc

“C” or “O” Shapes

C shapes are also known as bubble butts and usually show nice bulk in the top part of the butt that is well balanced with the bottom part of the butt.

If you want to, you can also follow the advice given to H-shapers to try and get a bit more volume in the sides of your butt, though bubble butts are quite well respected by both sexes alike.

You don’t need to be too selective in terms of butt exercises that you choose. Any general butt exercises will benefit you and keep your butt perky – for example, squats, glute bridges and bulgarian split squats.

“H” Shapes

Your butt is lacking volume on the sides, and will benefit from exercises which target the gluteus medius to try and round out your shape. Try clamshells, lying side abductions, side lunges and ice skaters or curtsy lunges.

“V” Shapes

Those with a V shape will want to do exercises to add muscle bulk to the lower part of the buttocks as much as possible.  The V shape originates more from a fat distribution that is towards the top of the butt and around the hips and is a bit of a tricky one.

You are unfortunately limited by your genetic disposition to this particular fat distribution, but could perhaps see benefits from training the gluteus maximus.

Try pliearabesque, kickbacks, and froggy glute lifts to focus on the lower glutes, which may help fill your butt out at the bottom. Glute bridges may also help build some volume generally, if you can make your butt bigger and rounder this may distract from your V shape a little.

“A” Shapes

Congratulations “A”-team! You have what is widely accepted as one of the most feminine and desirable butt shapes. Take a load off and chill out on the couch, you don’t need to do any exercises at all.

… I’m joking – while you are one of the lucky ones, you should still keep up a good routine of butt exercises to keep your booty looking its finest.

To ensure you don’t get too wide at the bottom part of your butt, keep up a steady dosage of the butt-lifting types of exercises such as arabesque, plie, and straight leg kickbacks.

Use squats and glute bridges to fill out the tops and rest of your butt and maintain an overall lift to your rear.

Help! I’m none of the above butt shapes, I’m just plain flat?

flat butt

If you suffer from a flat butt, then you’ll want to start incorporating butt exercises into your routine pronto!

The good news is that it is always possible to gain some increase in the size of your butt through exercise. Most people walk around with underactive glute muscles, which is one cause for flat butt syndrome.

Your main goal should be to add muscle mass to try and bulk up your booty. Learn how to activate your glutes first, then focus on exercises like weighted squats, weighted glute bridges, hip thrusts, and ice-skaters.

When thinking about how to shape your butt it’s all about realizing that it is possible to target different butt muscles in your workout routine and select exercises to encourage growth in those areas which will help to balance out your shape to one you prefer.

Consider Starting a Weight Lifting Program

If you’re serious about shaping your butt into a nice round booty that you can really be proud of, then you probably need to seriously consider starting a weight lifting program.

It is one of the best ways to get a better looking butt and body.woman weight lifting

While using selected exercises to try to target specific areas of your butt can give some positive results, at the end of the day it boils down to this: the bigger, stronger and more muscular your glutes are, the better and rounder your butt will look.

The book ‘Strong Curves: A Woman’s Guide to Building a Better Butt and Body‘ is a great read that introduces the idea of weight training for building killer curves and a great shaped butt and I would highly recommend it if you are looking to shape your butt into a rounder, better booty.

How does your butt shape up?

How to Shape Your Butt
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59 thoughts on “How to Shape Your Butt

  • November 9, 2014 at 2:07 pm
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    This is a really informative post, although I must say it’s a little difficult determining what shape my butt is now. If I send you a picture will you tell me? (Joking lol!) The differences between, for example, round and pear shape, are hard for me to distinguish. And I’m not seeing the letters on those butts at all! Maybe it’s just me. Oh well, great post as always! 😛

    Reply
    • November 10, 2014 at 2:50 pm
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      Hi Angie,
      Perfect timing! Today I made a post on how to determine which butt shape you have, and this should explain the differences between each shape more clearly. Check it out here.

      I believe these shapes originated in a 2006 journal article by plastic surgeon Constantino Mendieta (http://www.ncbi.nlm.nih.gov/pubmed/16818092), though I haven’t managed to get my hands on the full article yet.
      It can be difficult to determine which shape you fit into exactly, simply because of the sheer amount of variation in human anatomy! In addition to shape there are also different frame sizes, pelvis height and width, fat distributions, etc. all of which can make for a different appearance. However, hopefully you can get an idea of the general shape category that you fit into and choose your workout exercises from there to meet your goals. Good luck!

      Reply
    • November 11, 2016 at 3:45 am
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      Hi I really need help before the new year I want to have the perfect butt I’m suffering from the inverted V shape PLEASE tell me what to do to get a round shape like the A shape

      Reply
      • November 12, 2016 at 9:04 pm
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        Hey Mia,
        Your overall butt shape can be difficult to change (if at all), but that doesn’t mean we can’t try! But you might need to adjust your expectations – reshaping your butt can take months or most likely YEARS, so unfortunately it’s really unlikely that you’ll be able to change from a V shape into an A shape by the new year, for example 🙁

        However, what you CAN do is establish a butt-focused training/exercise routine. Consistency is the key, if you can establish a habit, and keep up with it every day, then over time you WILL see results! Maybe start with one of our Challenges? The 7-day challenge is a good one to see if you like working out your butt and learn some new exercises. Or the Be-Fit 30 Day Butt Lifter Challenge is also very fun.

        Check out those if you like and see how you go! Once you’ve started to get into the swing of things and get used to using your glute muscles, you can also start to try and incorporate some of the exercises mentioned in this post for your butt shape!

        Reply
        • April 5, 2017 at 4:09 am
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          Please help meee I’m the same as her my butt is v shaped I really want to change it 😭😭 give me hope!!

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          • April 7, 2017 at 11:03 am
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            Oh Mia, don’t be discouraged, you can always do something and get some improvement! I’d say try something like Strong Curves if you’re interested! Good luck, I’m rooting for you!

    • May 30, 2017 at 2:53 am
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      Hi,
      I have an A shaped butt and my hips are wide and I have a pretty small waist but my problem is my butt isn’t very lifted and round. It looks weird when I wear short and stuff. My butt is fat on the bottom but not really near the top. I have already started to do the 30 day butt lift challenge to see if there will be any results. Thanks!!
      Any tips on clothing,diet, etc.

      Reply
      • May 31, 2017 at 10:32 am
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        Lynaria, just follow as healthy a diet as you can but make sure it’s sustainable and that you can keep at it! You will see results if you keep up the exercise. Best of luck!

        Reply
  • December 5, 2015 at 11:54 pm
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    I’m a little confused about what body shape I am. Could somebody help me out? I’m trying to find the best exercises to flatter my body!

    Reply
    • December 8, 2015 at 2:33 am
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      Hi Amy, one mistake that people can make is getting too caught up in trying to analyze what their shape is! Not everyone falls into one of the main categories perfectly which is why it can sometimes be difficult to tell.

      The good news is that you can’t really go wrong with choosing exercises – ALL butt exercises are going to be great for helping tone up and improve the look of your butt (working with what you’ve got). Check out some of the exercises in my post on the best butt shaping exercises and if you start doing these you should be able to notice some good results!

      Let me know if you have any other questions – always here to help!
      Jolie

      Reply
  • January 6, 2016 at 2:42 am
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    Hello! Thanks for the post firstly. Well, I am included in the “H” shape as in bone structure but I really wonder if the exercises you suggest can actually fix the shape because I’m afraid I cannot change my bone structure. I just wanted to make sure that these will help with the look. Thank you!

    Reply
    • January 6, 2016 at 10:27 pm
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      Hi Sena, you’re absolutely right that you can’t change your bone structure, but in some cases butt exercises can really help to round out your butt cheeks a bit more, which can help to lessen the look of the H shape. Case in point, check out this butt transformation story if you haven’t already seen it. She starts out as almost like a combination H and A shape, and I think her results are really awesome!

      In any case you should notice some definite benefits from doing butt exercises – they’ll help to shape up and fill out everything back there in a totally good way. So there’s really no downside to trying it out to see what kind of results you will get. You can’t really go backwards if that makes sense!

      Reply
  • January 18, 2016 at 8:06 pm
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    Hi!
    I have the “H-shape” and i would defintly try to do the exercises. But its not because my butt isnt big. I just want to get a “rounder shape, round my hips” Can those exercises help me reach that? Does my hips get automaticlly rounder if i get a rounder butt?😊

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    • January 18, 2016 at 8:10 pm
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      It isnt because my butt isnt round** sorry

      Reply
      • January 19, 2016 at 11:51 pm
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        Hi Gitte,
        Butt exercises (pretty much any butt exercises, if done consistently) will nearly always help you achieve a fuller and nicer butt shape. If anything, they’ll help give a bit of a lifting effect. I’m not sure I understand you correctly, but it sounds like you are saying that you’d like to get a rounder shape around your hips (so your hips appear wider or curvier when viewed directly from the front or back). Maybe check out the glute anatomy and see if you can target any particular muscles might help to achieve the shape you are after. I am thinking that targeting the gluteus medius (side of your butt) may help.

        Reply
  • February 8, 2016 at 3:02 pm
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    Hi there do you think posture could change the shape of your behind?

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    • February 9, 2016 at 11:16 am
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      Hi Rachel,
      It definitely can change the way your butt looks, that’s a great point! If you try looking in the mirror sideways and tilting your pelvis towards either the front or the back you’ll find that it can make your butt look different, especially from a side profile view. For example, if you tilt your pelvis backwards (think sticking out your butt), it increases the angle that your lower back makes with your butt, giving you the appearance of a bigger butt. Compare this to tucking your pelvis forwards and kind of ‘underneath’, which has the opposite effect and can make your butt look flat.

      In terms of butt shape though, I don’t know if your standing posture will change that a great deal, especially when looking directly from front on or from behind. The most you could do is try standing with one foot directly in front of the other, which can give a curvier look to your hips. Lying or sitting postures are a different story though, as bending at the hips in different ways can give the illusion of changing the way your butt looks!

      Reply
  • February 21, 2016 at 10:37 am
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    I’m desesperate, I have a v-shaped butt and I’m afraid that the exercise may be useless, or that they’ll make my butt look worse
    (Sorry for my poor english)

    Reply
    • February 23, 2016 at 11:24 pm
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      Hi Flo, I know it might seem hopeless, but one of the best thing you can do is just try it out and see what happens! In the worst case, if it does actually make it worse, you can just stop exercising and your body will go back to how it is now.

      V-shapes are a little difficult, but have a go at the exercises mentioned in this post – and don’t forget to picture using the muscles in the lower part of your butt when you are doing the exercises. Visualizing the muscles working really does help a lot in terms of activating the right spots. You could also try glute bridges, again with a mental focus on the lower part of your butt (they are a good all-rounder exercise). It really comes down to just trying and see what happens!! Good luck.

      Reply
  • April 4, 2016 at 4:38 am
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    I’m either an “A flat” or a “bubbly V” by these conditions! All I know is maybe I’ll get off the couch and hit up a step class, that should help a little.

    Reply
    • April 4, 2016 at 7:58 am
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      You’d be surprised how much of an effect exercise can have Hannah, step ups are good, but you could also try a glute isolation exercise like glute bridges to make sure you are activating your glutes properly during exercise to really ramp up your results!

      Reply
  • May 30, 2016 at 7:54 am
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    i m 27. got H butt. too late to do exercise.?

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    • June 5, 2016 at 7:36 am
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      Hey Mazaw,
      It’s never too late, in fact, in my opinion you pretty much need to do exercise as you get older if you want to keep your butt looking good. Anything is better than nothing, so if you’re not currently doing any butt exercises, try just picking one (my favorite staple butt exercise is glute bridges) and try and get in a set every day – then try and build on that from there. Once you can get a habit/routine going it’s not too hard to set aside about 5 mins a day for exercise!

      Reply
  • June 19, 2016 at 11:47 pm
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    Hello. Im trying to help my gf get a rounder butt. She weights 43kgs is 16 years old. Altthough she has a butt with good volume, a big butt, it isnt round. She doesnt have much hips so the butt falls off a little bit. As she is very slim already and practices ballet, I dont think a diet is a good option cause that will take her to an anoretic levell. She measures about 1,63m so she is also a small girl. What exercises could she do to round up her butt?

    Reply
    • June 21, 2016 at 5:52 am
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      Hi Eduardo,
      You might like to check out the post I wrote on how to get your girlfriend to work out, as this can be a touchy topic with us females! My first thought is that your girlfriend is quite young, so keep in mind her body may still have some growing to do, which could definitely change the shape of her butt in the future. I agree that dieting is not the way to go, and if she practices ballet a lot, then she’s probably quite fit already. If size isn’t the issue then she could just try some butt-targeting exercises to see how her body reacts.
      Since she practices ballet, get her to take a look at these workout videos, they might be what she is after! Ballet Beautiful Bridge Series, Butt Series Part 1 and Part 2.

      Reply
  • August 14, 2016 at 8:21 am
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    Gwiz, thanks for this fabulous article. Much to think about

    Reply
  • August 14, 2016 at 8:23 am
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    Gwiz, fabulous article, enjoyed the breakdown of shapes

    Reply
    • August 16, 2016 at 2:12 pm
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      Thx Omalone! Appreciate the feedback!

      Reply
  • August 24, 2016 at 7:00 am
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    hey, I have the H shaped butt but its underneath this hip of love handles, also the fullness of my hips comes below my butt. so my butt is above my hip( I hope it makes sense?. what would you recommend.

    Reply
    • August 28, 2016 at 12:42 pm
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      Hi Ozioma,
      Not quite sure what you are describing sorry, do you mean you have something like Hip dip? Otherwise it sounds like you might be describing a V shape where the fullness of the butt tends to be ‘up top’, but maybe you have a combined V/H shape.

      Regardless of your starting shape, I would recommend getting into a butt exercise routine as if you can add some muscle mass to your booty this generally tends to help round everything out. You can just start and see if you get any results, then modify as required along the way. Glute bridges are a good place to start until you can get a good mind-muscle connection with your glute muscles. Also an exercise which targets the sides of the butt/thigh area may help you – try clamshells or lying side leg raises.

      Reply
  • August 31, 2016 at 2:53 am
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    I know this is a stupid question but how long does it take to build the glute muscles? Sadly I suffer from NO BUTT (flat) and have for most my life. I’m 23, married, and have 2 kids. I want to start doing excersises as soon as possible to start getting SOMETHING of a butt for my hubby to look at. So was wondering will results start to show after a month and so on? Thanks

    Reply
    • September 1, 2016 at 2:02 am
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      Not a stupid question at all AllyCat! Like anything else that takes a bit of effort, butt building can take a while.

      A good resource for you ming be Strong Curves, which has a really good butt building program that is all about actually creating a butt bigger than what you had before. From this book, I believe the women on that program started seeing results within the first few months, but then saw further gains even up to a year into training.

      Consistency is key, but that being said, you can still see some good results within a few months (likely general toning and lifting), then the increases in size seem to come after that (6 month – 1 year range). Keep in mind that every individual responds differently to exercise!

      Reply
  • September 8, 2016 at 8:16 pm
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    Hello! Firstly, I found your article very very interesting! Thanks for posting it. Secondly, for different reasons I haven’t got the time to go to the Gym or to look for a personal trainer. Will it work if I do the “V-shape” exercises at home? I read that V shape is difficult to reshape. Should I do those exercises every day? 4 days a week maybe? Is there any food that may help to make the butt bigger?
    I need to change this, I’m so embarrassed 🙁

    Reply
    • September 9, 2016 at 9:58 am
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      Hi Ayelen! Thanks for the feedback 🙂
      You can definitely train at home and still get some good results. If you aren’t sure where to start, here is a list of some good butt-focused workout programs that might help. Strong curves is the most comprehensive of these that I would highly recommend.

      V-shapes are hard to change, but knowing your butt anatomy may help give you an idea of which muscles to focus on – in this case you’ll want to really work on your gluteus maximus rather than the upper glutes. You can train everyday if you like, or just a few times a week. As long as you are using the principle of progressive overload you should see results. Make sure to have a break at least 2 days a week.

      Regarding foods that can make the butt bigger… there is such a thing as butt enhancing pills, but they may not work for everyone. You might also be interested in something called Volufiline, which is a natural ingredient which can increase fat cells – I’ve written a post about it here if you want to learn more! Good luck 🙂

      Reply
  • September 9, 2016 at 7:56 pm
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    Hi. I have an A shape butt and it was already a good size. I’ve gotten many compliments on it before. But I still wanted it to be bigger bc I wasn’t satisfied so I did exercises targeting the right muscles for a month when I started to notice my butt got smaller?! Why is this?? I work with a conditioning/weight training coach and he gave me tips for at home but it just made it smaller!! And I’m not the only one who’s noticed my boyfriend noticed too. It’s making me feel very insecure. Is there any way to fix this? Pls help me!!

    Reply
    • September 11, 2016 at 9:30 am
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      Hi Emma,
      I’m sorry to hear you feel like you’ve gone backwards! This is a very interesting situation, I’d love to hear what kind of exercises you are doing?

      It kind of sounds like maybe your weight training might have started toning up muscles, but maybe also resulted in some fat loss overall. If you happened to store a decent amount of fat in your butt, then a decrease in this (even if you gained a little bit of muscle at the same time) may have caused an overall loss in volume, causing you to see a smaller size. This could potentially happen if you are doing a lot of fat-burning cardio or HIIT work but not much muscle-building weightlifting that focuses specifically on building muscle size.

      Apart from the differences in size, have you noticed that your butt is tighter/firmer/higher at all due to the training? Have you lost fat from any other areas of your body?

      I hope you don’t get too discouraged, you may still be able to tweak your program to get the results you want. Also I would think that worst case you could stop doing any exercise at all, and your body would eventually revert back to the way it was.

      Reply
  • September 18, 2016 at 2:58 am
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    Hi! I’m pretty sure I have a V-shaped butt and I’m wondering if there’s any specific size to change the shape or get it to look less like a V shaped?

    Reply
    • September 19, 2016 at 9:49 am
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      Hey Haleyop!
      V-shapes are hard to reshape, in my opinion your best option is to try and aim for a bigger butt overall, so that as the main part of your butt grows, it should kind of draw the eye away from the V shape. A good program to check out is ‘strong curves‘, which is all about growing a bigger butt through weightlifting.

      You could also try butt padded underwear if you are after a short-term solution, you can get things like hip pads which can help round out your shape. Not for everyone, but might be worth considering!

      Reply
  • October 4, 2016 at 5:55 pm
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    Hi I was wondering if you could help me or had any suggestions. I am naturally a C or O “bubble butt” shape but I wanted my butt to be bigger so I tried working out and it actually made my butt a lot smaller! I ate more food than usual and did everything the workout program said to do including using weights but I ended up just stopping after a year or so because it started to hurt my knees. It’s been about a year now since I’ve done any sort or workouts but my butt is still a lot smaller than it was naturally and it isn’t as curvy like the “bubble butt” shape any more. Is there any hope to just getting my shape back naturally without having to workout or anything..? If not do you have any suggestions for me to try? Any help is appreciated, thank you!!!!

    Reply
    • October 6, 2016 at 11:02 pm
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      Hey Courtnee, that’s a very strange case you’ve described, I am sorry to hear that it might feel like you’ve put in all this effort and gotten the opposite result that you wanted! But don’t give up. I’m sure eating healthy and training has given you other benefits to your health as well, so make sure you don’t forget about those.

      First of all, there could be multiple factors contributing to what you’ve experienced in your butt seeming to get smaller. One, females can have their fat distribution change as they age – for example fat that used to be in your hips can unfortunately start to get stored on you stomach/midsection area instead. This could be a factor.

      Secondly, depending on how your butt was composed originally (fat versus muscle – see my post on butt anatomy for more info), your workout plan could have maybe introduced fat loss faster than muscle growth which may explain some of the loss in size.

      Typically I would have expected your butt to go back to how it was if you stopped exercising, but who knows why it hasn’t – there are so many factors!
      One suggestion that I picked up from the Gluteus to the Maximus book. From memory, it says that tight muscle fascia in your butt can kind of prevent your butt from looking bigger. I kind of imagine it is like wearing a pair of really tight underwear, basically everything is held in there. It suggested regular stretching of your glute muscles as a remedy to this – I am not sure if that might help you – give it a try and see!

      You could potentially try a few other things, but I am not sure how effective they might be. I have never tried butt enhancing pills myself, but they apparently work for some – be skeptical but it is possible to try them with a bit of a money back guarantee in some cases (Gluteboost is probably the best for this). Or Volufiline, which is basically a butt enhancing cream, but it at least has some scientific studies that show it can work.

      Reply
  • October 23, 2016 at 4:17 pm
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    Hello, I’m probably an o-shape, I guess. I don’t have much excess fat in there nor have a flat but, maybe rather the opposite. I have close to no fat on my butt and especially have like the cheeks of the butt dimpled where the leg bone finishes (hope that’s an understandable explanation ). They’re even more pronounced when I “pull it in” … I’d like to have an actual round butt if possible, any exercises that could help me or do I just need to eat more for that?

    Thank you.
    ~A

    Reply
    • October 24, 2016 at 8:48 am
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      Hey Anarchy, I’m having trouble picturing exactly what you’re describing but I think you might have ‘hip dip‘, is that right? If so, check out the post linked for some exercises that may be able to help… Or otherwise let me know if I’m totally off the mark thinking you have hip dip!

      Reply
  • October 24, 2016 at 2:32 am
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    I’ve been a ballet dancer for about 15 years now. My butt is still flat. My thighsare large for my petite frame because of points. I’ve gone to trainers before to add shape to my butt, but all it did was make my thighs even bigger.
    Is there anything I can do differently?

    Reply
    • October 24, 2016 at 8:52 am
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      Hi CMerc,
      Do you ever get a sore butt after workouts? It sounds like you could potentially be ‘quad dominant’, i.e. your quadriceps (thigh) muscles are dominant which can mean that they do all the work rather than your glute (butt) muscles. I know I was Quad dominant before I learnt how to properly engage my glute muscles. For example, I could never even feel exercises like squats in my butt, and I thought everyone was crazy for promoting them as a ‘butt exercise’, when it was clearly just a thigh exercise (or so I thought at the time)!!!

      My problem was that I didn’t have proper mind-muscle control over my glute muscles, and they were just being lazy during all those exercises, so other muscles were taking over to get me through the motions. Do you think this could be what’s happening in your case?

      Reply
  • October 24, 2016 at 10:57 am
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    When doing pointe and ballet exercises, I feel great butt pain. When working with a trainer I felt pain in my thighs.

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    • October 30, 2016 at 12:45 pm
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      Hmm, that’s a strange one. It might be worth comparing the two different types of exercises you were doing to see if one was engaging your thigh muscles more, while the ballet and pointe exercises may have been engaging your glutes more. I would say try going back to basics and definitely try to find some butt exercises that you will feel in your butt rather than your thighs.

      Have you had a chance to look at this list of butt exercises? Some ones that I found target my glutes quite well are: Glute bridges, donkey kicks, froggy glute kicks, clamshells (just to name a few). Everyone is different though, so maybe try a few and see if you can find some that might work for you?

      Reply
  • February 3, 2017 at 9:33 am
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    I stated using dermalmd glute booster because i didn’t t want to loose my butt while loosing weight.. and let me tell you that I lost weight and gained an inch of butt!

    Reply
    • February 4, 2017 at 9:56 am
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      Hi Amanda, this is the first time I’ve heard of dermalmd, but it looks like something like Gluteboost! I’ll check it out if I get a chance.. thanks for the report.

      Reply
  • February 28, 2017 at 10:27 pm
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    I am a 5′ 5″, 112lbs, small framed 47-year old woman. I glanced I glanced in the mirror a few nights ago while standing sideways and realized my butt is now part of the pancake butt club. Being a smaller person, I lack curves anywhere (my Dad used to say I was a carpernter’s dream – a 2×4!) and just want to tone my body a little bit. I’ll never have the body I envision (fitness model with an actual chest, perhaps?!) but I’m okay with that as long as I can work with what I have. I did ‘toe taps’ for 2 days and I’m now thinking I’m quad dominant because my thighs are on fire and my butt feels peachy! I cannot for the life of me figure out how to activate the glutes! Any tips?

    Reply
    • February 28, 2017 at 10:32 pm
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      Hi Jess, Yes I have some tips for you! I myself used to be Quad dominant and wondered why the heck everyone kept recommending things like squats for the glutes, cos I only ever felt them in my thighs. Check out this article for a start.
      I don’t know how exactly to explain it, but I just kept practicing glute bridges and visualizing my glutes firing, until one day I actually realized that they were. Once you establish the mind-muscle connection it makes it actually possible to try and get your butt burning when you do lower body exercises.

      Reply
  • March 22, 2017 at 2:43 pm
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    Hi. I have sort of an H shape with some fullness at the bottom of my bum but the upper portion is very flat. There’s very little distinction between my lower back and my upper Glutes. They just meld together. So how do I get some fullness on the upper portion? It’s like I need the bottom to lift up and build muscle on the top portion, if that makes sense. Thank you!

    Reply
    • March 23, 2017 at 11:21 am
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      Hey Eden, I think what you’re describing is that you’re looking to build your upper glutes – try this exercise to get them firing.

      Reply
  • April 5, 2017 at 11:39 pm
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    Hey there!
    So I already have a big butt and always get compliments on it but it’s not as round and smooth (I have some cellulite back there) as I want it to be. Its also not as lifted. I’d say my shape is somewhat pear but when looking from the side it’s not really lifted up or has that c shape. Do you think that I would be able to get what I want within months rather than years because I have meat back there but it just needs to be toned up lol

    Reply
    • April 6, 2017 at 11:01 am
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      Hi Shalaya, if you’re looking just to tone up what you’ve got instead of building up a lot of extra muscle then I’d say you should be able to reach your goals sooner! I’d recommend an all-round butt training program that incorporates cardio as well as targeted butt exercises. Try the 30 day butt lift as a starting point, or maybe the Brazil Butt Lift program!

      Reply
  • May 20, 2017 at 9:26 am
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    Hi, I would be really greatful if you could reply,
    I just have no idea what I can do. I think my butt shape is none of those above. I found out my butt shape is ” asymmetric A frame but a V shaped muscle”. I can’t put a photo here but I hope it’s not a big problem. Have you ever heard about this shape? Could you help me? I would like to change it into an A-shaped booty but I know it would be extremely hard if it’s possible at all. I did a lot of exercise for v-shaped bum but they don’t work at all. My butt looks horrible and awful. Realy. I don’t know what to do.
    Thank You

    Reply
    • May 20, 2017 at 10:41 am
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      Hi Eva, sorry to hear that you aren’t happy with your butt. It’s pretty hard to change the overall shape of your butt and it really depends on how your body happens to respond to the exercises that you do. Not only that but sometimes it can take even years of exercise and working on your butt for you to see results. I know it an be disappointing if you haven’t been seeing any results so far, but don’t give up! It’s difficult for me to visualize what your butt shape is but this article on butt anatomy may help you to work out which parts may be due to fat and which may be due to muscle. From there you can get a better idea of if you think diet and exercise changes might be enough or if you want to go down the route of something more drastic like liposuction etc.

      Reply

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