Solutions for Flat Butt

Getting rid of a flat butt requires building glute muscles. Your gluteus maximus is the largest muscle in your body and is the one responsible for keeping you in an upright position. If your backside is not filling out your jeans the way you want it to, perform butt strengthening exercises three times a week. Allow for a day of rest in between your workouts so your butt recovers and improves and then attack your next workout with intensity. Butt strengthening exercises can be performed with or without additional resistance such as dumbbells. As your strength improves and your backside fills out, continue to complete your butt exercises to maintain your accomplishments.
Glute Activation Lunges
Step 1
Stand tall with your feet positioned directly underneath your hips. Point your toes and knees forward. Raise your straight arms out in front of you to the height of your shoulders.
Step 2
Shift your weight on to your left foot. Pick up your right foot from the floor.
Step 3
Cross your right foot in front of your left. Place your right foot on the floor at approximately a 10 o'clock position if your upper body is facing a 12 on an imaginary clock.
Step 4
Bend both knees to approximately a 90-degree angle as you lower your body toward the floor. Twist your upper body and straight arms to point to the right side of the room. Push off the floor with your right foot and return to start position.
Step 5
Complete the lunge using your left leg as you step out toward a 2 o'clock position. Complete eight to 10 lunges on each leg and two or three sets.
Wide Leg Squat
Step 1
Stand tall with your feet positioned wider than your shoulders. Turn your knees and toes out to approximately a 45-degree angle.
Step 2
Bend your knees to a 90-degree angle as you lower your upper body. Raise both arms straight in front of you to shoulder height with palms facing down.
Step 3
Keep your knees over your heels and aim to lower your legs until your thighs are parallel with the floor. Maintain the wide leg squat as you count to two.
Step 4
Straighten your legs and quickly lower into the squat again. Repeat for 20 repetitions.
Step 5
Hold your body at the bottom of the squat. Quickly straighten your legs to rise halfway up out of the squat and then quickly bend your knees to lower again. Perform 20 of these quick pulses to finish the exercise.
Squat and Lift
Step 1
Stand with your back straight and feet directly underneath your hips. Extend your arms straight in front of you to shoulder height.
Step 2
Bend your knees to a 90-degree angle as you lower your hips as if to sit in a chair. Keep your knees in line with your heels and your toes facing forward.
Step 3
Shift your weight onto your left leg. Extend your straight right leg behind you. Lift your right leg until you feel a contraction in your glute.
Step 4
Lower your right leg into the squat. Straighten your legs to return to start position.
Step 5
Squat again and lift your straight left leg behind your body. Continue to alternate legs with your squat for one minute.