Your bum may be getting flatter due to a combination of sedentary habits (too much sitting), aging (muscle loss), genetics, and lack of glute-specific exercise, which weakens the gluteal muscles, sometimes called "Dormant Butt Syndrome". Weight loss, hormonal shifts, and even running can also reduce fat and muscle, making the area appear less full, but targeted strength training can help rebuild shape and strength.
A flat backside, jokingly referred to as “pancake butt” in fitness circles, is when the glutes, or buttocks muscles, lack definition and appear to blend into the thighs. A pancake butt can be a result of several factors, including genetics, a sedentary lifestyle and a diet low in protein.
Targeted glute exercises.
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.
Flat buttocks are the result of several lifestyle factors. Our sedentary lifestyles and working environments can take their toll on your bum. And your buttocks may flatten and lose their shape due to lower amounts of fat.
Estrogen levels, in particular, can influence where fat is stored, often shifting it away from the buttocks area and creating a flatter butt. Both rapidly losing or gaining weight can also alter the shape of your buttocks. Both can impact skin elasticity and muscle tone, contributing to changes in appearance.
Here are some common reasons: Too much sitting: Sitting all day long at work or at home can make your glute muscles weaker. Without ample movement, they become less firm, resulting in a less sculpted bottom. Getting older: As we age, our skin loses elasticity and our muscles weaken.
Glute exercises without squats are a perfect way to sculpt the perfect butt. 💪 Most effective glute exercises include lunges, glute bridge, kickback, side plank with leg raise, deadlift and donkey side kicks. For best results, exercises should be done regularly, at least twice a week.
Exercise is the key to getting a bigger butt. To get the best results, it's important to focus on exercises that target the glute muscles, such as squats and hip extensions.
It Starts With Quality Fabric
The fabric in your leggings is the foundation of their performance and appearance. Thicker fabric not only ensures they're squat-proof (because no one wants see-through surprises at the gym) but also provides the structure needed to shape and lift your bum.
Aging is an inevitable process, but it often feels like it sneaks up on us. Many people first notice visible skin sagging around age 35, even if they've maintained a solid skincare routine. The culprit? A combination of natural biological changes, environmental stressors, and lifestyle factors.
A person may have a flat butt because of age, genetics, glute use, or problems with glute activation. Luckily, you can add moves to your workout to help build bigger, stronger glutes. Those options include glute-focused cardio exercises, general glute-focused exercises, stretching, and unilateral movements.
The buttocks naturally store a significant amount of fat. When someone loses weight quickly, the fat in this area can shrink rapidly, which can lead to a deflated, sagging, or flattened appearance. Loss of fat where you naturally store more fat.
Evolutionary psychologists suggest that rounded buttocks may have evolved as a desirable trait because they provide a visual indication of the woman's youth and fertility. They signal the presence of estrogen and the presence of sufficient fat stores for pregnancy and lactation.
Key nutrients to improve glute health
Sources: eggs, fish (salmon, tuna), lean meats, legumes, dairy products, quinoa. Healthy fats: essential for hormone production and vitamin absorption. Sources: avocado, nuts (almonds, walnuts), chia and flax seeds, olive oil, fish.
Weak glutes symptoms often include lower back pain, hip/knee pain, poor posture (like a swaying or dropping hip), balance issues, and difficulty with activities like climbing stairs, as other muscles overcompensate, leading to instability and strain in the hips, knees, and even feet. Common signs are knees caving in during squats, hamstrings cramping during bridges, and general weakness or fatigue during functional movements.
One of the most effective treatments is exercise, specifically targeting the glutes. Exercises like squats, lunges, and deadlifts can help build muscle in your buttocks area, which can lift and tighten the skin and is regarded as the best treatment for sagging buttocks.
Wearing tight, non-breathable leggings daily may raise the risk of bacterial vaginosis (BV). BV is caused by an imbalance in vaginal bacteria, often resulting from limited airflow and moisture buildup, especially while wearing tight, synthetic fabrics.
Gen Z is swapping traditional leggings for more relaxed, stylish alternatives like wide-leg yoga pants, flared leggings (flares), baggy sweatpants, and loose trousers, favoring comfort with more shape and "attitude" over the gym-uniform feel, while also incorporating styles like cargo pants and longer shorts for a comfortable, yet fashionable look.
Wear Body Skimming Dresses To Accentuate Your Hips and Butt. It might seem counterintuitive to wear a body-skimming dress or skirt when you have a flat butt. However, the goal is to wear clothing emphasizing a feminine, hourglass shape. Think A-line, full skirts, and fit-and-flare dresses that nip in at the waist.
Ready to get started?
Will doing squats every day make my bum bigger? Squats can help shape and build your glutes, but growth requires a combination of proper form, resistance, recovery, and consistency. Doing squats every day may lead to fatigue or plateau—aim for 2–3 focused sessions per week for best results.
Presenting below a few exercises that will help you in sculpting an hourglass figure:
The "most attractive" butt is subjective but often linked to the heart-shaped (A-shaped) or round (O-shaped) with a good waist-to-hip ratio (around 0.7), indicating fullness and a defined waist, though different shapes like spoon or V-shaped are also considered appealing, depending on cultural preferences and individual taste, with studies showing curvier shapes favored. A combination of bone structure, muscle (gluteus maximus), fat distribution, and tight skin contributes to a visually appealing look, often achieved through targeted exercises like squats and hip thrusts.