My butt --

[Anonymous]

Almost 50-year-old white woman here. So you know all about small white woman flat butt syndrome. My mom has the flattest butt in the world. My sister, too. I want to keep my nice round butt. Squats? Lunges? Running? What are the best exercises for my butt?

[Anonymous]

Goblet squats and lunges are great.

Less running than you think. Cardio for physical and mental health but not slowly loping along for hours and hours.

[Anonymous]

donuts.

[Anonymous]

Anonymous wrote:Goblet squats and lunges are great.

Less running than you think. Cardio for physical and mental health but not slowly loping along for hours and hours.

I run some, but not too much. I will look up the goblet squats!!

[Anonymous]

ahh..you were dealt with a butt rest of your family not. My genetics did not deal me a butt and had to work at it to transform into a "normal" looking butt.

Your case, much simple to achieve but still need to work at it to maintain shape, no pain no gain as they say. Focus on cardio and abs to keep the waist in check. Squats, deadlifts and isolation exercises once a week should do unless you want to pack on more.

You could do something like this:

3 sets of goblet squats (or any squat variation) 20 reps
3 sets of deadlifts 20 reps
2 sets of hip thrusts 50 reps
finish with ab exercise for your waist AND to keep your core strong.

Activate glutes prior to workout to make sure they are firing.

[Anonymous]

hip thrusters
deadlift variations
lunges
cable pull throughs


you need to lift heavy enough to build muscle. use a weight where the last 2 reps are very difficult. 8-12 rep range is ideal.

[Anonymous]

Anonymous wrote:Almost 50-year-old white woman here. So you know all about small white woman flat butt syndrome. My mom has the flattest butt in the world. My sister, too. I want to keep my nice round butt. Squats? Lunges? Running? What are the best exercises for my butt?

Weights. Cycling at high resistance.

[Anonymous]

Anonymous wrote:ahh..you were dealt with a butt rest of your family not. My genetics did not deal me a butt and had to work at it to transform into a "normal" looking butt.

Your case, much simple to achieve but still need to work at it to maintain shape, no pain no gain as they say. Focus on cardio and abs to keep the waist in check. Squats, deadlifts and isolation exercises once a week should do unless you want to pack on more.

You could do something like this:

3 sets of goblet squats (or any squat variation) 20 reps
3 sets of deadlifts 20 reps
2 sets of hip thrusts 50 reps
finish with ab exercise for your waist AND to keep your core strong.

Activate glutes prior to workout to make sure they are firing.

This worked for me. Age 58. Went from flat butt to J Lo type butt. It took me about 12 months.

[Anonymous]

Opposite problem here. Tiny white woman with a big butt, all the way through my family lineage. Didn’t even know flat butts were a thing until I was in my twenties and saw a woman changing in the gym locker room.

[Anonymous]

I'm a black woman who was born with a flat butt and flat chest. Now I love it. Like pimply skin, square shoulders, and yellow teeth, it is just part of the package I received. The natural curvelessness motivates me to keep in shape because the J. Lo beauty ideal was never going to be attainable for me. Manly can be sexy too.

[Anonymous]

Hello, hip thrusters. Can go wrong with an exercise with that name. I'm ON it. And the goblet squats. I like those.

[Anonymous]

Anonymous wrote:ahh..you were dealt with a butt rest of your family not. My genetics did not deal me a butt and had to work at it to transform into a "normal" looking butt.

Your case, much simple to achieve but still need to work at it to maintain shape, no pain no gain as they say. Focus on cardio and abs to keep the waist in check. Squats, deadlifts and isolation exercises once a week should do unless you want to pack on more.

You could do something like this:

3 sets of goblet squats (or any squat variation) 20 reps
3 sets of deadlifts 20 reps
2 sets of hip thrusts 50 reps
finish with ab exercise for your waist AND to keep your core strong.

Activate glutes prior to workout to make sure they are firing.

This. 58 year old woman here. I use a similar regimen. It took about 9 months but I know have a bootie.

[Anonymous]

Anonymous wrote:I'm a black woman who was born with a flat butt and flat chest. Now I love it. Like pimply skin, square shoulders, and yellow teeth, it is just part of the package I received. The natural curvelessness motivates me to keep in shape because the J. Lo beauty ideal was never going to be attainable for me. Manly can be sexy too.

Another flat chested woman here. I find as I age I look younger due to small bosom. I don't look "matronly."

[Anonymous]

Anonymous wrote:

Anonymous wrote:I'm a black woman who was born with a flat butt and flat chest. Now I love it. Like pimply skin, square shoulders, and yellow teeth, it is just part of the package I received. The natural curvelessness motivates me to keep in shape because the J. Lo beauty ideal was never going to be attainable for me. Manly can be sexy too.

Another flat chested woman here. I find as I age I look younger due to small bosom. I don't look "matronly."

Yes! So so glad my chest is small.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I'm a black woman who was born with a flat butt and flat chest. Now I love it. Like pimply skin, square shoulders, and yellow teeth, it is just part of the package I received. The natural curvelessness motivates me to keep in shape because the J. Lo beauty ideal was never going to be attainable for me. Manly can be sexy too.

Another flat chested woman here. I find as I age I look younger due to small bosom. I don't look "matronly."

Yes! So so glad my chest is small.

+1 They aren't drooping or sagging at 48.