How to get rid of a flat butt

Whether you inherited it from your mama or losing weight has left you with a tiny and deflated tush, you’ve probably Googled “how to get a fuller booty” or “ways to lift a saggy bum” more than once. And you wouldn’t be alone.   

Many women struggle with a flat butt (a.k.a. pancake butt). In this article, we’ll explore what causes this common phenomenon, and share exercises and tips to make your bootylicious aspirations a reality. 

 

What is a flat butt?

 

A flat butt is when the buttocks lack volume and appear sunken in. It’s an issue shared by many and can be caused by a number of factors:

 

• Genetics. The way your butt looks is partially out of your control. Genes are the number one determinant of the size and shape of your bottom, because your genes play a role in how much muscle you have—and therefore how big your glutes are. The smaller or weaker the glute muscles, the flatter the butt.
   
• Age. Our glutes tend to get flatter the older we get, since age is related to muscle changes. You may lose muscle tissue, tone and contraction as you age, including in the glutes.  

 

• Poor diet. Eating a diet that lacks essential nutrients, particularly protein, can hinder muscle development and growth. This includes the gluteal muscles, which are the biggest muscles in our bodies. 

 

• Pregnancy. While some women see an increase in the size of their booty post-pregnancy, many experience the opposite. During pregnancy, it’s common for the posterior pelvis to tuck under to help balance the weight of the baby in front. The result is known as “mom butt” and it can stick around long after a baby is born. 

 

• Dormant butt syndrome. Otherwise known as ‘gluteal amnesia’ or ‘dead butt syndrome,’ this super common condition happens when the glute muscles stop working. Your glutes have essentially hit the snooze button and are no longer firing properly. This often happens to people who have desk jobs or long commutes and are sitting down for prolonged periods every day. 

 

How to fix a flat butt

You may not be able to change the natural curve of your booty, but that doesn’t mean you can’t amp up the assets you have. From exercise and diet to surgery, here are some tips to tone and beef up your tush. 

 

Exercises to build up your glutes

 

• Cardio. If you want to lift and enhance a flat bum, you should be doing more with your cardio than flat treadmill runs. Try adding an incline to give your glutes a good workout. Power walking, skipping and sprinting also fire up the glutes to tone and lift. 

 

• Stretching. Sitting on your butt for hours upon hours every day can actually change its shape. If you don’t have time to exercise during the workday, you should at least make time to stretch. Gentle static stretching releases and lengthens the muscles to help keep them in good form. 

 

• Targeted glute exercises. Unilateral exercises that zero in on the glutes can help develop the muscles and, as a result, give you a fuller butt. These include squats, curtsy lunges, glute bridges, glute kickbacks and fire hydrants. To achieve a bigger butt naturally, combine these exercises with sufficient protein and maintain a consistent schedule.

 

 

Diet and nutrition tips

Eating a balanced diet high in protein, healthy fats and complex carbs is essential for building and maintaining muscle mass. The following foods can help promote muscle building to give you a firmer, rounder butt:

 

• Lean proteins. Foods like chicken, turkey, fish, eggs and legumes are excellent sources of protein and are crucial for building muscle mass. 

 

• Healthy fats. Avocados, nuts, seeds, olive oil and coconut oil are great examples of healthy fats that provide the essential nutrients needed to build muscle. 

 

• Complex carbs. Sweet potatoes, brown rice, quinoa and wholegrain bread are just a few complex carbs you can use to fuel your workouts and support muscle growth. 

 

SoftSqulpt® BBL: A non-invasive surgical solution

The Brazilian Butt Lift (BBL) is a popular butt augmentation procedure that involves removing excess body fat and transferring it to the buttocks, hips and thighs to create a curvier ideal butt shape and correct a flat butt. 

 

While most plastic surgery practices offer a one-size-fits-all solution, at Squlpt, we’ve developed two BBL options depending on your body type and goals: Petite BBL™ and XL BBLⓇ. The goal of our Petite BBL is to fill and firm the bottom while staying close to the shape you were born with. The XL BBL is designed to expand the bottom beyond its current size for dramatically bigger but still natural-looking results. 

 

Both Petite BBL and XL BBL are performed using our proprietary SoftSqulptⓇ technology—an awake liposuction and fat transfer technology that is safe, gentle and close to pain-free. The procedures are performed awake, avoiding the risks and downsides of general anesthesia. And instead of silicone, we use your own body fat as filler to deliver natural, lasting results. 

 

Timeline to transform a flat butt

How long does it take to lift a saggy bum? Trying to build a fuller, curvier butt the natural way requires a lot of time, patience and dedication. It can take years to develop the muscle needed to correct a flat butt, and you have to accept that it may never happen.  

 

Often, surgical intervention is the only solution. And that’s where Squlpt comes in. Our SoftSqulpt BBL procedures give you immediate and lasting results, enhancing the bottom to create a fuller, firmer look that perfectly complements your natural curves. 

 

 

Boost your booty, and body confidence, with Squlpt

Curious to learn more about Petite BBL and XL BBL and to find out which procedure is best for you? Book a free consultation with a Squlpt surgeon and body consultant so we can discuss your body goals and create a custom treatment plan to help you achieve them. 

 

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