Flat Butt

Flat Butt

A flat butt can stem from various lifestyle habits, especially jobs that involve prolonged sitting
Last updated on
February 4, 2024

How to get a bigger butt

Why is my butt flat?

The buttock comprises 3 primary muscles: the gluteus maximus, medius, and minimus. These large muscles handle the motion of the hips and thighs.

A layer of subcutaneous fat rests atop the gluteal muscles or glutes. Muscle and fat distribution in the buttocks determines the shape, size and proportions of the butt. Individuals with less muscle and fat typically exhibit a more slender bottom profile.

Your genes largely influence the form and proportion of your buttocks, contributing to the size of your glutes and your propensity to store fat in the posterior region.

Several other elements can also contribute:

  • Long periods of sitting. Sitting down constricts the hip flexors, impedes blood circulation as your muscles gradually go dormant, and agitates the gluteal muscles until they lose their usual functionality; a condition often referred to as gluteal amnesia, dormant butt syndrome, or dead butt. This atrophies the muscles, diminishing their size and causing your buttocks to appear flatter over time.
  • Muscle compensation. When one muscle group is weakened, another is obliged to make up for the shortfall, carrying a heavier burden. Small glute muscles can potentially cause hamstring injuries, plus hip, knee, and lower back discomfort, as these muscles attempt to perform movements usually assigned to your glutes.

Enhancing your posterior isn't purely for aesthetic appeal, robust glutes can aid in preventing injuries and discomfort in the lower body.

  • Sedentary lifestyle. A lack of physical activity can also accelerate gluteal muscle decay.
  • Bad postures. Standing with your pelvis retracted into your torso, known as the posterior pelvic tilt, can result in your buttocks appearing flatter. This stance puts your lower back under continual pressure, potentially leading to injuries such as herniated discs.
  • Sleeping in a curled-up position. Resting on your side also extends the glute muscles for long periods of time causing additional weakness.

Compare butt enhancement procedures

Medical professionals highlight these methods as top choices for enhancing a flat behind, improving size and curvature.

Dermal fillers

Certain bio-stimulatory dermal fillers have TGA approval to lessen facial lines and wrinkles. However, some medical providers have found success in using it for an alternative purpose: to gently enhance and give volume to a less prominent rear, all without the need for recovery time. These select dissolvable fillers stimulate the natural production of collagen in the body. This allows the effects to endure for 2 to 3 years, notably longer than other fillers.

Those offering fillers generally advise undergoing 3 sessions over several months to attain optimal outcomes. Immediately post-injection, patients might notice a brief plumping effect, which is essentially due to water retention and dissipates quickly. In the subsequent months, the production of collagen will steadily increase, peaking at about 4 to 6 months post the initial procedure.

It's important to note that enhancing the buttocks with dermal fillers can be more costly when compared to facial applications. This is because the posterior requires multiple vials of the filler over time to amass the needed volume. The outcomes are generally more understated, prompting some to pair the treatment with fat grafting or implants for the envisioned effect.

Find providers who offer Dermal Filler 

Emsculpt & Emsculpt Neo

Utilizing high-powered electromagnetic technology, both Emsculpt and its newer counterpart, Emsculpt Neo, generate electromagnetic waves to stimulate the glute muscles. This results in intense contractions that engage muscle fibres better than typical exercises.

A single half-hour treatment with the original Emsculpt induces approximately 20,000 muscle contractions, equivalent to performing 20,000 squats. This activates cellular repair which enhances muscle size and strength. The upgraded Emsculpt Neo boasts the capability to provide up to 20% more pulses than its predecessor.

Though both devices can decrease fat when utilized on areas like the stomach, arms, thighs, and lower legs, they are designed to not burn fat when applied to the buttocks. This ensures that the size of the butt does not shrink.

The company behind Emsculpt advise starting with a regimen of 4 appointments spread across 2 weeks, with a break of 2 to 5 days between each session. To sustain the effects, they suggest an annual touch-up treatment paired with consistent glute-targeted exercises.

Find providers who offer Emsculpt 

Brazilian Butt Lift (BBL)

The Brazilian Butt Lift (BBL) is a cosmetic surgery that enhances the buttocks by grafting and using the patient's own fat. During this procedure, a plastic surgeon removes fat with liposuction from areas like the abdomen, back, handles, or thighs. This extracted fat is then purified and meticulously injected into the buttocks and hips, achieving a distinctive hourglass figure.

The ideal candidate for BBL surgery has sufficient fat in other body areas, suitable for extraction and relocation. However, the outcomes can vary, as approximately 40% of the migrated fat will be reabsorbed by the body within the initial few months post-operation.

Recovery from this procedure typically spans 3 to 4 weeks, during which patients are advised to refrain from sitting or engaging in actions that exert pressure on the butt area.

While the BBL procedure is extensively discussed and evaluated on platforms like Melon, it's essential to acknowledge its inherent risks. Those considering a BBL should ensure their chosen surgeon is not only board-certified but also well-versed in the current safety protocols and potential complications associated with the procedure.

Find surgeons who perform BBLs

Butt Implant Surgery

Butt augmentation via implants can reshape and amplify the behind. Contrasting with breast implants, which consist of silicone gel, implants for the buttocks are crafted from a more solid, semi-rigid silicone. This design eliminates concerns about potential leaks or ruptures.

For those lacking the requisite body fat for procedures like the Brazilian Butt Lift (BBL), or those wary of its associated risks, butt implants can be a fitting alternative. However, it's worth noting that implants too come with potential issues, such as misplacement, infection, or discomfort. Implants also offer a more pronounced curvature, rendering results more consistent and typically they exhibit a greater outward projection compared to a BBL.

A natural-looking result is largely determined by the implant size chosen. Analogous to breast augmentations, butt implants are available in a wide range of sizes and configurations. Options encompass both round and oval shapes.

Butt implant recovery generally spans around 2 weeks, and it's advisable to abstain from sitting for an additional few weeks to facilitate optimal healing.

Find surgeons who perform butt implant surgery 

What exercises can help build a bigger butt?

To improve your glutes, create a workout routine that incorporates 10 minutes of fast walking or stairs for every hour of sedentary activity. Follow this with targeted exercises to grow your glutes and amplify their size.

Exercising daily with side-leg raises and lunges in sets of 3 can significantly stimulate and develop the glute muscles. Blend cardio and weights for a comprehensive method to achieve a fuller butt, this ensures all the different muscles are engaged. It is also beneficial to include hip thrusts, which elongate the hip flexors; muscles that tend to contract when sitting for extended periods.

By focusing on muscles spanning the front section of your hips, you can also rectify any posterior pelvic misalignment.

Lastly, to reshape your buttocks, consider adding running with added resistance to your workouts; this can be hill runs or stair sprints. If using a treadmill, increase the gradient or opt for hill programs. As you propel your body upwards against gravity, incline sprints grow muscle density and strength, leading to more pronounced glutes.

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