How to increase the size of a flat bottom


How to increase the size of a flat bottom it's possible. A flat bottom can be caused by a number of lifestyle factors, including sedentary jobs or activities that require you to feel for prolonged periods. As you get older, your butt may flatten and lose shape due to the lower amount of fat in the buttocks.

You may want to know how to increase the size of a flat bottom, not only to improve your appearance, but also to improve your overall well-being. In fact, strong gluteal muscles can help you develop better posture, increase mobility and avoid injuries.

It can even improve your sports performance.

Conditions that cause a flat bottom

Syndrome inactive rear It is a condition that occurs when the buttock muscles are too weak and the hip flexors are too tight. This means that they are not working as efficiently as they should.

Often this happens by sitting for a long time, sleeping in the fetal position and repetitive activities. Lack of exercise can also contribute to latent butt syndrome.

This puts excess pressure and tension on other parts of your body. It can cause pain in the back, hips and knees, especially when you exercise. This condition can cause hamstring and knee injuries.

How to increase the size of a flat bottom

There are many exercises you can do to get a more round and cheerful butt. Be consistent with your workouts to see results. Feel free to modify these exercises and make any variation that suits your individual needs.

Start slowly and gradually increase the intensity and the duration of your workouts to avoid injuries. Here are some exercises on how to increase the size of a flat bottom.


To do this:

  • Stand with your feet at hip distance apart, with your toes slightly to the side.
  • Bend your knees to drop your hips back as if you were sitting in a chair.
  • Lift your back to stand up and activate the gluteal muscles in the upper position.
  • Continue this movement for a minute.
  • Then hold the squat position and pulse up and down for 20 seconds.
  • After this, keep squatting for 20 seconds.
  • Repeat this sequence up to 3 times.

Lunge Presses

To do this:

  • Start in a high position with the right leg forward and the left leg back.
  • Keep your back heel up during the entire exercise.
  • Slowly stretch your right leg to stand up.
  • Involve your muscles at the top.
  • Use your gluteal muscles to lower your back in the lunge position.
  • Continue this movement for a minute.
  • Then, stay in the lunge position and raise and lower the pulse for 15 seconds.
  • Repeat on the opposite side.

Hydrant Elevators

To do this:

  • Start in a table position.
  • Keep your body stable and still while lifting your right leg at a 90 degree angle away from the body.
  • Keep your knee bent during the movement.
  • Slowly lower it back to the starting position, preventing your knee from touching the ground.
  • Do 1 to 3 sets of 10 to 18 repetitions on each side.

Leg lift

To do this:

  • Enter a table or table position.
  • Extend your right leg back and point your toes.
  • Lower your leg until you almost touch the ground and then lift it up.
  • Continue this movement for a minute.
  • Then do the other side.

Bridge presses

To do this:

  • Lie on your back with your knees bent and arms along your body, palms down.
  • Slowly lift your hips and activate your buttocks at the top.
  • Then lift on the tips of your fingers.
  • Bring your heels back to the floor.
  • Carefully lower your hips down.
  • Continue this movement for a minute.
  • Then, keep your hips on top and bring your knees together.
  • Do this for 15 seconds.
  • Go back to the center and release down.

Single leg deadlift

To do this:

  • Hold a dumbbell in each hand and stand on your right leg.
  • Slowly bend your hip and lift your left leg behind you.
  • Lower the weights until your torso is parallel to the floor.
  • Use your support leg to get back on your feet.
  • Squeeze your buttocks and tuck your hips under while climbing.
  • Continue this movement for a minute.
  • Then do it on the opposite side.

Exercises of reclining side legs

To do this:

  • Lie on your right side with both hands on the floor to support you and both legs extended and stacked on top of each other.
  • Slowly raise your left leg as high as possible, stopping at the top.
  • With the control, lower it down.
  • Just before you touch the lower leg, lift it again.
  • Continue this movement for a minute.
  • Then, with the leg raised, make variations such as small circles in both directions, pulses up and down and pulses forward and backward.
  • Make each variation for 30 seconds.
  • Then, keep your left leg slightly raised and bend your knee to bring it close to your chest and extend it outward again.
  • Do this for 30 seconds.

There are more reasons to add shape to your butt than aesthetics. It is important maintain a healthy physique that can Improve your range of movement, flexibility and strength.

Try adding an uphill walk, climbing stairs or running at full speed to your exercise routine to better define your butt and develop your cardiovascular training.

Training your muscles takes time. Try to improve instead of drastic or unrealistic results. Be consistent and patient and remember to include a healthy diet as part of your p

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