Some women have trouble creating a rounded look in their buttocks, giving them a flat look in the rear. Choosing the right glute exercises can help firm and lift the muscles in your backside, giving you a curvier appearance. MayoClinic.com suggests doing at least one set of 12 repetitions of each glute exercise, two or three times per week. At this rate, you should notice results in two to three weeks.
Dumbbell Step Ups
Stepping activates all of the muscles in your buttocks and is an ideal addition to a lifting routine for a flat backside. To do the move, stand with your feet together in front of an exercise step or small stool. Hold a dumbbell in each hand, palms facing in and elbows straight. Step onto your stool with one foot, bringing the other up once your leading leg is stabilized. Step back with your leading leg, followed by the other to complete one repetition.
Bridges are a move that target your glute muscles and don't require any equipment, making them a good option for a home workout. To do a bridge, lie on your back, knees bent and feet planted on the ground. Lift your hips into the air until your body is straight from knees to shoulders. Hold the position for a second or two and return your hips to the ground to complete one bridge.
Squats are one of the most commonly used exercises for working the buttocks. To do a squat, stand with your feet about shoulder-width apart and let your arms hang loosely at your sides. Hinging at the hips, lower your rear end back and down as if sitting into a chair. Stop when your knees reach a 90-degree angle. Hold the squat for several seconds, then stand back to your starting position to finish one repetition. Hold dumbbells in your hands to make the exercise more challenging to your glutes.
Glute Activation Lunges
Glute activation lunges are a good option for lifting a flat butt because they work all the muscles in your buttocks at the same time. To do the exercise, stand with your feet together, arms at your sides. Swing one leg in front of your body, plant your foot on the ground and extend your arms in front of you at shoulder height. Lower your body, bending your front knee to a 90-degree angle and lowering your back knee toward the ground. Twist your torso to the same side as your front knee. Hold the position for a second or two, return to center and stand back up. Do one set with each leg in front.
- Polka Dot Images/Polka Dot/Getty Images