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How to Turn a Square Bum Into a Round One: From Flat to Fabulous

square butt

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. 

In this article, we’ll share the secrets to a curvier, more voluptuous backside that will have you feeling more confident than ever before.

The journey to a rounder bum starts with understanding the anatomy of your gluteal muscles. These muscles, including the gluteus maximus, gluteus medius, and gluteus minimus, are responsible for the overall shape and firmness of your bum. 

Strengthening these muscles through targeted exercises can help improve their appearance and create that coveted round shape.

But what makes round butts so attractive?

We’re glad you asked!

what makes round butts so attractive

A round butt beautifully adheres to the 1.618 law. 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. When utilized in design, it yields organic and natural-looking compositions that are visually appealing to the eye.

Additionally, researchers have discovered that the sight of a woman’s ample derriere activates the reward centers of the male brain, which are otherwise stimulated by substances like drugs, alcohol, and food.

So, the next time you find yourself admiring a voluptuous woman, you can thank Mother Nature for it. You’re welcome!

And if that wasn’t enough, a study revealed that women with larger behinds tend to be more intuitive than those with smaller bums.

If you’re looking to enhance your lower body curves and achieve your dream legs, our guide on getting thicker thighs through effective exercises and tips can be a helpful complement to our article on how to turn a square bum into a round one.

Different Booty Types

A square butt, playfully referred to as a flat butt, is a well-known glute shape in the fitness realm. But wait, there’s more!

Let’s take a look at the four prevalent butt shapes and their distinct features:

  1. Square Butt (H-shape): These bums carry volume up top but taper towards the bottom, creating a muffin-top effect.
  2. Round Butt (O-shape): Characterized by full hips and even fat distribution across the butt cheeks. Celebs like Kim Kardashian, JLo, and Nicki Minaj sport this style.
  3. 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.
  4. Inverted Butt (V-shape): Boasts more fullness at the top but narrows towards the lower butt.

It’s important to note that while many people use the terms round and heart-shaped butts interchangeably, they’re not identical.  A round-shaped butt is more visually appealing from the side, while a pear-shaped butt appears more curvaceous from the back. 

Factors Influencing Booty Shape

Square Butt to a Bubble Butt

Here are the factors that contribute to your unique butt shape:

  • Genetics: Your DNA plays a role in the position of your hip bones and pelvis, which ultimately shapes your backside. Plus, genetics determine how your body distributes fat.
  • Size of your gluteal muscles: Different folks have varying muscle sizes, origins, and insertion points, which influence the shape and size of their muscles.
  • Hormones, weight, and age: Your booty shape often evolves with age. For instance, the V-shaped butt is commonly associated with older individuals.
  • Lifestyle: Your lifestyle, including your diet and activity level, can impact your butt shape. Those with sedentary jobs who indulge in unhealthy eating habits are more likely to sport a V or H-shaped rear.

While factors like genetics are unalterable, don’t lose hope in transforming your physique and revamping your square butt.

 By making lifestyle changes and embracing a proven workout routine, you can develop your glutes and achieve the booty shape you desire. 

How To Go From a Square Butt to a Bubble Butt

Turn square butt in round one infographic

Here is everything you need to know about building a round butt:

Embrace Exercise

If you’re looking to change your butt shape, you’ll need to alter the size and shape of your gluteal muscles. It’s no surprise that exercise is the best non-invasive 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.

Optimize Your Diet

balanced diet for bigger bum

An effective training program and a nutrient-rich whole-food diet go hand-in-hand in any muscle-building endeavor. Depending on your current body weight, you may need to choose between a calorie deficit or surplus to achieve your dream figure.

In a calorie deficit, you consume fewer calories than you burn daily. Conversely, a surplus involves eating more calories than you expend.

A study found that the caloric equivalent of one pound of body weight lost or gained is 3,500 calories.

Moreover, experts suggest eating 500 fewer calories each day or 3,500 fewer calories per week to lose one pound of fat weekly. Similarly, you could gain a pound each week by adding 500 calories to your diet.

Prioritize Recovery

Prioritize Recovery after gym

No matter how rigorously you train or diet, you won’t see the desired results unless you give your body enough time to rest and recover from your workouts.

 Aim to sleep at least seven to eight hours every night to allow your body sufficient time to recuperate.  Additionally, consider introducing supplements like protein powders, BCAAs, multivitamins, and glucosamine to your diet to aid in recovery.

Surgical Intervention

We’re not talking about the scissors exercise, but rather a doctor, operating room, and surgical scissors. If you’re looking for an instant derriere makeover, surgery is an option.

Some medical procedures to alter your butt shape include:

  1. Brazilian butt lift
  2. Sculptra filler injection
  3. Implants
  4. Emsculpt muscle treatment
  5. 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.

Gluteal Anatomy

Gluteal Anatomy

Before diving into the top bubble butt-sculpting exercises, let’s take a moment to understand the gluteal anatomy. By knowing the structure of our derriere, we can select the most effective movements to create a round and full booty.

The glutes consist of three muscles:

  1. Gluteus Maximus: The largest and strongest muscle in our body. A well-developed maximus gives our rear that coveted round shape.
  2. Gluteus Medius: Controls transverse and frontal plane motion of the femur and hip.
  3. Gluteus Minimus: The minimus primarily acts as a hip stabilizer and abductor of the hip.

Exercises to Transform Your Square Butt Into a Bubble Bum

To build a curvier butt, we’ll focus on the gluteus maximus (naturally) and the gluteus medius. The medius is situated higher on the glutes and enhances muscle separation and aesthetics.

 Incorporate the following exercises into your glute training 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 regimen.

How to do it:

  • Stand upright with your feet shoulder-width apart.
  • Place your hands behind your head or extend them straight in front of you.
  • While keeping your torso upright and your eyes fixed forward, slowly lower your body by bending your knees and pushing your hips back and down.
  • Squat down until your thighs are parallel to the floor. Return to the starting position by pushing through your heels explosively.
  • Avoid locking your knees at the top.
  • Repeat for the recommended reps.
Tip: Feel free to perform this exercise using a barbell, resistance band, or dumbbell. Slowing down the rep tempo can increase your time under tension, leading to improved muscle stimulation.

2. Romanian Deadlift

The Romanian deadlift’s limited range of motion enables lifters to concentrate on their glutes and hamstrings, while the conventional deadlift targets the back more prominently.

How to do it:

  • Stand upright with your feet shoulder-width apart.
  • Position yourself behind a barbell so that your legs are almost touching the bar.
  • Grasp the bar with a mixed or overhand grip.
  • Deadlift the weight into position at the top, with your hips and knees locked out.
  • Lower the barbell towards the floor by pushing your hips back and hinging forward until the bar is just below knee height.
  • Return to the starting position explosively.
Tip: Wrapping a resistance band around your knees during the exercise adds more tension to your hamstrings and glutes.

3. Hip Thrust

The hip thrust is one of the most effective yet often overlooked glute-building exercises. By not performing this exercise, you’d miss out on potential gains.

How to do it:

  • Begin in a supine position with your back on a bench.
  • Roll a barbell up to your hip crease.
  • Drive both feet into the floor and squeeze your glutes while lifting them towards the ceiling.
  • At the top, your head to your knees should form a straight line.
  • Pause and contract your glutes.
  • Lower your hips back to the starting position.
  • Repeat for the desired number of repetitions.
Tip: Advanced lifters can introduce variable resistance to this exercise by attaching chains to each end of the barbell.

4. Glute Bridge

The glute bridge is a beginner-friendly variation of the hip thrust.

How to do it:

  • Begin in a supine position on the floor.
  • Place your arms at your sides with your hands on the floor.
  • Bend your knees and plant your feet flat on the floor.
  • Bridge your hips by squeezing your glutes and driving your heels into the floor.
  • Pause and contract at the top. Lower your hips to the starting position.
  • Repeat for the recommended repetitions.
Tip: As you improve at this exercise, try performing it with your heels on a flat bench.

5. Donkey Kickback

The donkey kickback should be your go-to exercise for achieving a shelf butt and a pronounced separation between your hamstring and butt.

How to do it:

  • Get on all fours, with your hands stacked directly under your shoulders and knees under your hips.
  • Ensure your back is flat at the starting position.
  • Maintaining the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling as high as possible.
  • Pause and contract at the top. Return to the starting position.
  • Repeat for the recommended reps before switching sides.
Tip: As you become more advanced, try performing this exercise on a Smith machine or a leg extension machine.

6. Lying Hip

Abduction The lying hip abduction is an excellent exercise to train your gluteus medius.

How to do it:

  • Lie down on your side with your legs extended and stacked on top of each other.
  • Place your lower arm underneath your head and the top arm on the outside of the top thigh.
  • Raise your upper leg as high as possible without using momentum.
  • Pause and contract at the top. Slowly lower your leg to its starting position.
  • Repeat for the recommended reps before switching sides.
Tip: Wrap a resistance band just below your knees to add resistance to the exercise. You could also place a weight plate on top of your top knee to make this exercise more challenging.

7. Clamshell

The clamshell is another potent exercise to target the gluteus medius. It is one of those exercises that looks super easy but will annihilate the target muscles.

How to do it:

  • Lie on your side, with your legs stacked and knees bent at a 45-degree angle.
  • Rest your head on your lower arm, and place your top hand on your side.
  • Keeping your feet touching, raise your upper knee as high as possible without shifting your hips or pelvis.
  • Ensure your lower leg is planted on the floor throughout the exercise.
  • Pause, and contract your glutes at the top.
  • Return your upper leg to the starting position.
  • Repeat for recommended reps before switching sides.
Tip: Use a resistance band or place a weight plate on your top knee to add resistance to this exercise.

8. Walking Lunge

The walking lunge is one of the most underrated bubble butt-building exercises.

How to do it:

  • Stand upright with your feet shoulder-width apart and a dumbbell in each hand.
  • Step forward with one leg and allow both knees to bend simultaneously.
  • Descend until the back knee is a few inches off the floor.
  • Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
  • Repeat on the opposite leg.
  • Alternate between legs for recommended repetitions.
Tip: Pause at the bottom of the rep for better glute recruitment. Make sure you’re not bending forward while performing the exercise.

9. Fire Hydrant

How to do it:

  • Start on all fours.
  • Place your shoulders above your hands and your hips above your knees.
  • Brace your core and look down.
  • Lift your left leg away from your body at a 45-degree angle while keeping your knee at 90 degrees.
  • Lower your leg to starting position.
  • Repeat for recommended reps before switching sides.
Tip: Pause at the top of the movement for as long as possible for a glute-popping muscle pump.

10. Cable Glute Kickback

You should begin your glute training workout with this exercise if you have trouble establishing a mind-muscle connection with your butt.

How to do it:

  • Set a cable pulley at the lowest setting and attach an ankle cuff attachment.
  • Choose an appropriate weight on the selectorized machine and wrap the cuff around your left ankle while facing the machine.
  • Take a step back from the machine, bend forward, and grab the pulley for support.
  • Slightly bend your left knee and raise it off the floor by a few inches.
  • Raise your heel towards the ceiling by hinging at your hips without bending your knee.
  • Pause and contract at the top. Slowly return to the starting position.
  • Repeat for recommended reps before switching sides.
Tip: For better glute isolation, perform this exercise with your hands and non-working knee placed on a flat bench.

11. Machine Hip Abduction

Machine hip abduction is one of the most popular and effective gluteus medius exercises.

How to do it:

  • Place your back against the pad and your spine neutral.
  • Adjust the pads so they are outside your knees.
  • Exhale and push your legs as far apart as possible.
  • Pause and contract at the top.
  • Slowly return to the starting position.
  • Repeat for recommended reps.
Tip: To better isolate your abductors, lift your hips a few inches off the seat while performing this exercise. Grab onto the weight stack pillars for balance.

12. Lateral Band Walk

The lateral band walk is an incredibly effective exercise to work the gluteus medius.

How to do it:

  • Stand upright with a shoulder-width stance.
  • Wrap a resistance band around your legs just above your knees.
  • Get into an athletic position by bending your knees and pushing back your hips slightly.
  • Take a step to your side.
  • Repeat for 5-10 steps in the same direction before switching sides and returning to the starting position.
  • Begin the second set in the opposite direction.
Tip: Make the exercise harder by taking sumo side steps.

FAQs

What causes a square bum?

One of the primary causes of a square bum is genetics. Some people simply have a more square or rectangular-shaped pelvis, which can affect the overall shape of their butt. This is largely determined by bone structure and cannot be changed through exercise or diet.

However, lifestyle choices can also impact the shape of your bum. Sitting for long periods of time or having poor posture can weaken the gluteal muscles and cause them to lose their shape. Additionally, excess body fat can accumulate in the buttocks area, making it appear more square.

Does squeezing the buttocks make it tighter?

Squeezing your buttocks can engage and activate the glute muscles, which can improve their strength and tone over time. However, it’s important to note that simply squeezing your buttocks won’t lead to a significant change in the shape or size of your butt.

To achieve a noticeable improvement in the shape and tone of your buttocks, you’ll need to engage in regular exercise that targets these muscles. This can include exercises such as squats, lunges, and deadlifts, as well as specific glute-targeting exercises like hip thrusts and glute bridges.

Do I have lazy glutes?

It’s difficult to determine if you have “lazy glutes” without a proper assessment from a medical professional. However, there are some signs that may indicate weak glutes.

For example, if you experience lower back pain, have difficulty with balance or have trouble performing exercises that involve the glutes, you may have weak glutes.

Additionally, if you sit for long periods of time throughout the day, it can contribute to weaker glutes.

The best way to know for sure if you have weak glutes is to consult with a physical therapist or a certified personal trainer who can assess your glute strength and provide you with targeted exercises to strengthen them.

Does sitting make your glutes flat?

When you sit for extended periods of time, your glutes are not being actively engaged, and therefore they are not working to maintain their strength and shape. Over time, this can lead to a decrease in muscle tone and volume, making your glutes appear flatter.

However, sitting alone is not the sole culprit. Your overall level of physical activity, diet, and genetics also play a significant role in the shape and size of your glutes. So, while sitting for long periods can contribute to a flat booty, it is not the only factor.

Wrapping Up

Let’s wrap it up, bootylicious babes and bros! It’s crystal clear that having a bubble butt is the ultimate goal these days. So, let’s kick some ass by adding the exercises we talked about in this article to your workout routine. Trust us, your flat cakes will transform into juicy peaches in no time!

But, let’s not forget that the trifecta is crucial to getting the best results – which means combining effective training, healthy diet, and proper nutrition. So, make sure you’re not slacking in any of these areas if you want to see that booty poppin’!

We’d love to see your before and after transformation pictures on Instagram, so don’t forget to tag us. Get ready to unleash your peachy potential!

DISCLAIMER
All information presented in this text is based on our own perspectives and experiences. The content is provided for informational purposes only and is a reflection of the personal views of the authors. It should not be taken as professional advice, nor should it be used as a basis for making significant decisions without consulting a qualified expert. We do not guarantee the accuracy or reliability of the information provided and shall not be held responsible for any inaccuracy, omissions, or inaccuracies. We highly recommend consulting with a qualified expert in the relevant field for personalized guidance or advice specific to your situation.

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