If you’re looking to turn your square bum into a round one, you’re in the right place!
We’ve all heard the saying, “you are what you eat,” but what if we told you that you can also shape what you’ve got? With the right combination of exercises, nutrition, and determination, it’s possible to sculpt the bum of your dreams.
If you’re aiming for a rounder behind, it’s essential to get familiar with the gluteal muscles that shape it.
Here are the big three:
- the gluteus maximus,
- medius,
- and minimus
By focusing on specific workouts for these muscles, you can enhance their look and achieve the sought-after rounded contour for your behind.
But what is it makes round butts so attractive?
We’re glad you asked!
A round butt beautifully follows the 1.618 law.
And no, this isn’t the number of carbs you should consume daily for a trim waist and a luscious booty. Instead, 1.618 signifies the golden ratio.
The golden ratio is a mathematical proportion frequently found in nature.
So, it can be applied to visual appeal just as it is used in design, architecture, and art.
Therefore, the next time you find yourself admiring a beautiful woman, you can thank Mathematics for it. You’re welcome!
Now, let’s get to the point.
Different Booty Types – You Definitely Need This Knowledge For ‘Scientific Reasons.’
A square butt, playfully referred to as a flat butt, is a well-known glute shape. But wait, there’s more!
- Square Butt (H-shape): They carry volume up top but taper towards the bottom, creating a muffin-top effect.
- Round Butt (O-shape): Full hips and even fat distribution across the butt cheeks. Celebrities like Kim Kardashian, JLo, and Nicki Minaj sport this style.
- Heart Butt (A-shaped): Ladies with a slender waistline and fat concentrated in the lower part of their derriere are said to have peach-shaped booty.
- Inverted Butt (V-shape): Fullness at the top but narrows towards the lower butt.
While many people use the terms round and heart-shaped as the same, they’re not identical. A round-shaped is more visually appealing from the side, while a pear-shaped butt appears curvy from the back.
What Can Affect Your Booty Shape?
- Genetics: Your DNA plays a role in the position of your hip bones and pelvis, which ultimately shapes your backside.
- Size of your gluteal muscles: Muscle size is not universal. It can vary from person to person.
- Hormones, weight, and age: Your booty shape often evolves with age. For instance, the V-shaped butt is commonly associated with older people.
- Lifestyle: Habits can also impact your butt shape. Those with office jobs often eat unhealthy, which causes a V or H-shaped rear.
How to Go From Square to Bubble Butt?
There is no reason to explain that exercise is the best method for achieving a bigger and rounder booty.
The best part?
You don’t need a gym membership to sculpt an hourglass figure.
Simple bodyweight exercises that you can do at home can help you build the dreamy derriere you desire.So, why isn’t everyone strutting around with a Kim K-esque booty? Laziness, a lack of knowledge, and willpower are often to blame.
| Exercise Name | Description | Sets & Reps |
|---|---|---|
| Squats | Stand with feet hip-width apart and perform a deep squat, keeping your back straight and chest up. | 3 sets of 15-20 reps |
| Glute Bridges | Lie on your back with your knees bent and your feet on the floor. Lift your hips towards the ceiling. | 3 sets of 15-20 reps |
| Donkey Kicks | Start on all fours and lift one leg back and up, keeping your knee bent at 90 degrees. | 3 sets of 15 reps per leg |
| Fire Hydrants | On all fours, lift one leg to the side, keeping the knee bent. Mimics a dog at a fire hydrant. | 3 sets of 15 reps per leg |
| Lunges | Step forward into a lunge position, lowering your hips until both knees are bent at 90 degrees. | 3 sets of 12 reps per leg |
| Step-Ups | Find a step or bench. Step up with one foot, bringing the other to meet it at the top, then step down. | 3 sets of 15 reps per leg |
| Bulgarian Split Squats | Stand a couple of feet in front of a bench. Place one foot on it behind you and squat with the other. | 3 sets of 12 reps per leg |
| Single-leg Deadlifts | Stand on one leg, lean forward with arms extended, reach towards the ground, and then return to stand. | 3 sets of 12 reps per leg |
Don’t Forget:
- Warm-Up: Start with a 5-10 minute warm-up to get your muscles ready and prevent injuries.
- Form is Key: Pay close attention to your form to ensure you’re engaging the right muscles and to avoid injury.
- Progressive Overload: As you get stronger, increase the challenge by adding more reps, and sets, or by incorporating resistance bands or ankle weights.
- Consistency: Aim to do these exercises 3-4 times a week for the best results.
- Rest and Recover: Allow your muscles time to recover and grow by taking rest days as needed.
What You Eat Can Also Make a Difference
Proper training and diet are your best friends here.
Depending on your current weight, you may need to choose between a calorie deficit or a surplus.
Experts suggest eating 500 fewer calories each day or 3,500 fewer calories per week to lose one pound of fat weekly.
Or you could gain a pound each week by adding 500 calories to your diet.
Food to Avoid
| Foods to Avoid | Reason to Avoid |
|---|---|
| Sugary snacks and drinks | High in calories, low in nutrients, and can lead to fat gain |
| Alcohol | Can contribute to weight gain and dehydration |
| Fried and fast foods | High in unhealthy fats and calories |
| Processed meats | Often high in saturated fat and sodium |
| High-sodium snacks | Can cause bloating and water retention |
| White bread and pastries | Refined carbs can lead to increased fat storage |
| High-sugar cereals | Can spike blood sugar levels and lead to weight gain |
Don’t Forget About the Recovery
No matter how hard you train or diet, you won’t see the results unless you give your body enough time to rest and recover.
Aim to sleep at least seven to eight hours every night to allow your body to rest. Additionally, consider supplements like protein powder, BCAA, multivitamins, and glucosamine as they are building blocks for your muscles.The Alternative Method – Surgery
We’re not talking about the scissors exercise, but rather a doctor, operating room, and surgical scissors. If you’re looking for an instant solution, surgery is an option.
The most popular types are:
- Brazilian butt lift
- Sculptra filler injection
- Implants
- Emsculpt muscle treatment
- CoolSculpting
However, we don’t recommend this route, as surgery can never replace the development, symmetry, balance, and aesthetics achieved through hard work and consistent training.
Now, Let’s Check Out the Best Exercises
To build a curvier butt, we’ll focus on the gluteus maximus (naturally) and the gluteus medius.
The medius is placed higher on the glutes and improves muscle separation and aesthetics.
Include the following exercises into your routine for a golden ratio-worthy booty:1. Squat
No surprises here – the squat is the ultimate leg builder and an essential part of any booty-boosting workout plan.
How to do it:
- Stand up straight with your feet about shoulder-width apart. This will help you keep your balance.
- Put your hands either behind your head or straight out in front of you. Whatever feels comfortable.
- Now slowly bend your knees and push your hips back like you’re sitting in an imaginary chair behind you. Slide down until your thighs are parallel to the floor.
- To come back up, push hard through your heels. But don’t lock your knees at the top.
- Keep your torso straight up the whole time and look straight ahead so you don’t fall over.
2. Romanian Deadlift
When doing a Romanian deadlift, you don’t bend your legs as far as a normal deadlift. This allows you to really focus on activating your gluteal muscles and hamstrings.
How to do it:
- Stand up straight with your feet about shoulder-width apart. This will help your balance.
- Step up close to the barbell so your legs are almost touching it.
- Reach down and grab the bar using an overhand or double grip. Whatever feels best for your hands.
- Now lift the barbell straight up until your knees and hips are locked out at the top.
- To lower it, push your butt back and bend at the hips. Slowly lower the bar until it’s just below your knees.
- Then quickly explode back up to the starting position by pushing off your heels.
3. Hip Thrust
Your butt is one of the biggest muscle groups, so it’s important to work them directly. Hip thrusts are one of the best ways to do that. Don’t skip out on doing them – you’ll start noticing your glutes looking more toned.
How to do it:
- Lay on your back on a bench, with your head and shoulders on the floor.
- Roll a weighted barbell up your body until it’s resting at your hip bones.
- Plant your feet flat on the floor, shoulder-width apart.
- Now push up by squeezing your glutes as hard as you can. Drive your hips all the way up.
- At the top, your body should make a straight line from your head to your knees.
- Pause for a second at the top and really squeeze those glutes!
- Slowly lower back down by loosening your butt muscles.
- Repeat for as many reps as you want. Take breaks if needed.
4. Glute Bridge
The glute bridge is an easier version of the hip thrust that’s good for starting out.
How to do it:
- Lay on your back on the floor with your knees bent and feet flat.
- Place your arms out to your sides with your hands on the ground for support.
- Squeeze your glutes as hard as you can and push through your heels.
- Lift your hips so your body makes a straight line.
- Pause at the top and really squeeze those glutes!
- Slowly lower back down by loosening your muscles.
5. Donkey Kickback
The donkey kick is a great exercise to get a real round butt and make that muscle separating your hamstring from your glute really pop out.
How to do it:
- Get on all fours with your hands under your shoulders and knees under your hips.
- Make sure your back is straight like a table before kicking.
- Keeping a 90-degree bend in one knee, slowly lift that leg straight back as high as it’ll go.
- Pause and squeeze your glute at the top.
- Lower back to the start position in a slow, controlled way.
- Do all your reps and then switch to the other leg.
6. Lying Hip
Doing lying hip abductions is a great way to work on the outside of your hips and butt.
How to do it:
- Lay on your side with both legs straight out and stacked on top of each other.
- Put your bottom arm under your head and your top arm on the outside of your top thigh.
- Slowly lift your top leg straight out to the side as far as it’ll go.
- Pause and squeeze that outside hip muscle at the top.
- Lower back down in a controlled motion.
- Do all your reps, then roll over and do the same with your other leg on top.
If lying abductions get easy, add resistance by:
- Wrapping a band just above or below your knees
- Putting a weight plate on the outside of your bent top knee
7. Clamshell
Even though clamshells look easy, they’ll really challenge your glute medius muscle.
How to do it:
- Lay on your side with legs stacked and knees bent at a 45 degree angle.
- Put your head on your bottom arm and top hand on your side for support.
- Lift your top knee as high as it’ll go without moving your hips.
- Keep your bottom leg planted on the floor.
- Pause and squeeze that outside glute muscle at the top.
- Lower back to the start in a slow, controlled way.
8. Walking Lunge
Walking lunges are a great exercise to build a big round butt fast!
How to do it:
- Stand tall holding dumbbells at your sides, feet hip-width apart.
- Take a big step forward with one leg and lower down so both knees bend at 90 degrees.
- Lower till the back knee is just off the floor.
- Push up through the front foot to stand all the way up.
- Bring the back foot forward to meet the front.
- Repeat, stepping forward with the other leg.
- Keep alternating legs for all your reps.
9. Fire Hydrant
The fire hydrant targets your outer booty and hips.
How to do it:
- Get on your hands and knees with your wrists under shoulders and knees under hips.
- Tighten your tummy muscles and look at the floor.
- Raise your left leg straight out to the side like a dog peeing, keeping your knee bent.
- Lower back down slow.
- Do all your reps, then lift and lower that other leg.
- Switch back and forth till your hips are burning!
10. Cable Glute Kickback
The clam exercise is great to do at the start of your booty workout if you have trouble “feeling” the muscle working.
How to do it:
- Set the cable pulley to the bottom weight and attach the ankle cuff.
- Hook the cuff around your left ankle and face the machine.
- Take a step back, bend at the hips holding onto the pulley for support.
- Bend your left knee a little and lift your foot off the floor.
- Raise your heel up by pushing your hips back, keeping your knee straight.
- Squeeze that booty muscle at the top and slow lower back down.
- Do all your reps, then attach the cuff to your right ankle.
- Switch back and forth till you feel the burn!
11. Machine Hip Abduction
One of the most popular and effective gluteus medius exercises.
How to do it:
- Lean back on the pad with your back straight and core tight.
- Adjust the pads so they’re just outside your knees.
- Take a big breath out and push your legs all the way open.
- Squeeze your outer thighs at the top and hold.
- Slowly bring your legs back together, fighting the weight.
- Do all your reps with control.
12. Lateral Band Walk
The lateral band walk really targets the outer booty like nothing else!
How to do it:
- Stand up straight with your feet shoulder width apart.
- Tie the resistance band just above your knees.
- Bend your knees a little and stick your booty back.
- Take a big step out to the side, feeling the pull in your outer thigh.
- Do 5-10 steps that way, then turn around and go the other way.
- Switch directions each set to work both sides evenly.
