I am a male 22 and i have a very flat butt which is slightly saggy too. I think it must be genetic cos my brother got a reasonable sized arse and hes same build and weight as me.

Im not fat im about 9 stone, under 6ft tall.

Please can anyone tell me if there is anything i can do to increase the size of my butt so it looks more impressive when i put jeans or trouseres on or even with nothing on?

This is an embarrassing subject so this is the only place id dare to ask anyone.

Squat. Heavy. Well, as heavy as you can to hold perfect form.

Also try doing the stair stepper, if you have one available to you. I use it as a 10 minute warmup. But there are people who swear that it has done wonders for their butt.

Squats, lunges, deadlifts, good mornings, kick backs and hip extentions will all give shape to the glutes. Like EJ said, go heavy to add the muscle.

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Keep your body lean, your blood clean and your mind sharp. -Rollins

Full squats will stress the glutes more than half squats.

In full squats you are almost touching your ankles w/ your butt(be sure to start off w/ light weight), half squats u are parallel to the floor.HTH

[This message has been edited by crcaz (edited 01-09-2003).]

Squats. Without a doubt, heavy squats. And yep, not hack squats (those hit the quads more) - use care to protect your knees.

Stiff legged dead lifts are great too, but you MUST have rigid form or your back will take the load, not your glutes and hams.

Remember to work the lower back too as definition there accentuates bum shape.

Incorporate stuff like extensions into your glute workout, if you have access to rings you might want to try the back lever which I personally think is the daddy of all lower back exercises!

[This message has been edited by moderator2 (edited 01-28-2003).]

squats
stiff legged dead lifts
for cardio the step mill or steps (not the lame stepper)

Can you tell me if there is anyway to work your butt to make it look better but not work any of the hip muscles?
I only ask this cos im male but i got unusally big hip muscles that very annoyingly stick out it must be genetic, and i rlly dont want to make my hips any bigger whatsoever than they r now?

your answers will be much appreciated.

I doubt very much that it's hip "muscles" that stick out. It's much more likely that fat deposits are responsible for the condition you describe. All the exercises that work the butt will also work on the hip area and they will not make your hips bigger. To get your hips smaller you will need to lose the fat and for that you will need cardio work.

I agree with Rita. It's bodyfat that make your hips look wide. Your butt is technically your hip since through the act of hip extension and hip flexion are you able to DO all of these exercises. Even if you did lots and lots of inner outer thigh exercises your hips are not going to get bigger.

What I try to explain to my women more than men is that by building UP and OUT with your glutes, you pull IN the width of your hips.

Lose fat. Don't worry about "building up your hips" and focus on all the exercises we discussed here, such as the squats, SSDL, etc.

Thanks for your replies but unfortunatly as i said before i have got big hip muscles its not fat as im actually just a tiny bit underweight for my height age ratio or whatever it is.
Its not fat I so so so wish it was but i went to a cosmetic surgeon and a doctor and they both said its not fat.
It sticks out just in front and a little upwards from my hips and its so depressing cos i havent seen one other guy in the world who has hips like mine.
It makes my jeans or trouseres hang really bad on me and that coupled with a flat butt makes it all so crap to look at. I cant even take my shirt off and just wear jeans or trouseres cos it just looks rlly stupid!!

By actually doing these excercises you suggest for my butt now you know that its not fat will it increase my hip size or decrease it?

Your weight has not much to do with the fat you may be carrying. In fact, many "skinny" people have a high percentage of body fat. You see, fat weighs much less than muscle tissue so you can be skinny fat. I still think that your hips are the result of fat deposits rather than big muscles. Everyone has areas that are more likely to store fat on their bodies and yours may be the hip area. Unless, of course, you have some kind of malformation of the hip joint (not muscle). You mentioned earlier that your brother has the same condition so it may indeed be the case that your problem is a genetic hip malformation. I am not a doctor so this is just pure speculation but I definitely doubt that big muscles are the culprit. Try doing intense cardio 4-5 times per week (30 or more minutes per session) and see if you see improvement.

You want a muscular butt then squats are the way to get it.

It's important to recoginize that eveyone has a different type of build and different parts of the body that look a certain way. Weight lifting can be used to enhance muscularity but it only goes so far. There are areas on my body where I need very little work because they are highly defined and big without much effort (my shoulders) while other parts need more work (my legs and chest) and will probably never be as muscular as I'd like them to be. I'd work hard and try to improve this area but realize you are how you are and lifting weights isn't going to make a really flat butt big and round. It will improve it but it's simply an aspect of your body that is what it is. Take Jennifer Lopez for example, as beautiful and fit as she is she's got a big butt and I'm sure she's worked hard to get a small nice round one but that's just the way she's built and her butt will always be a little bigger than average. The way I look at it is that God gave us the bodies he did. Our job is to make the most of what God gave us to work with. Our job isn't too look like this or that person in a magazine or whatever. So do squats and work your glutes and do the best you can with it and if you are doing all you can then accept your body for how it is.

Well I had this bigger hips since i been young. I used to do PE every day and was very good at sports one of the best in the school for my age. As i got older i grown along with my hip size.
Could it possibly be fat that is trapped and pressurised that makes it so hard because when I tense my legs it gets extremely hard just like when I tense my arm muscles?

When I stand with my feet facing in a 10 to 2 clock angle then my hip size goes down and alot like normal mens hips but when I stand with my feet facing forward then my hips go big again. Also my knees dont actually touch they quite far apart actually if I put my feet together with my feet facing forward.

Could you please suggest someone I can go and see who will definetly definetly know if its fat or muscle and see if or how I can get rid of it because Im totally fed up!

I live in England so nothing for America.

Matt,
I think you got the straight scoop from the surgeon, that it's almost certainly not fat.

What I would do to really work my butt, is two sets each of squats(at least to parallel), stiff legged deads, and glute raises. By the third set it's starting to be painful to sit down. All sets to ten/failure, and the SLDs and glute raises done squeezing your glutes to perform the lift. You can get a good idea of how to do these exercises, and find lots more, at exrx.net in their muscle and exercise directory.

How do i get a bigger non muscle butt

i'm a black female and i don't think my butt fairs well around my counter parts. Is there anyway i can target making my bottom bigger, rounder and a little firm but not rock hard.
I'm currently trying to lose wieght but i still it fatty foods because i'd hate to lose what but i have??

what should i do
I'm serious!!!!!

Saudap2,
I would suggest the same routine. You wouldn't experience what you don't want unless you signifigantly reduce the amount of fat on your body.

And for women, when we lose fat,it leaves the hips and butt last, usually. Muscle will put a little more bulk under the fat and increase overall size, if that's what you're looking for. You would have to get pretty lean to have a rock-hard non-fat rump.

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Keep your body lean, your blood clean and your mind sharp. -Rollins

oh thank you all

so i have to do squats with weights, eh? i only have a single barbell lol what do you all suggest i buy??
and i'll defintly cut down my fat intake

What the heck is nine stone??

You can do the stiff legged deadlifts with just a barbell. More women than men do those at my gym. I think this exercise better concentrates on your butt. http://www.healthboards.com/ubb/smile.gif

If you don't have a spotter, or access to a squat rack, you might look into "hack squats" where you hold the barbell behind your butt instead of on your shoulders.

You could do either exercise with dumbells held at your side too. If you look at exrx.net you'll see lots of different exercises for your glutes. Here's a link to the "hips" page there. Check out the "straight-back stiff-leg deadlift." That's the one I like most.
http://www.exrx.net/Lists/ExList/HipsWt.html

not sure that hack squats would help out the glutes much. its primarily a quad exercise.

H8CC

My wife's been working out for only three weeks, and her friends told her that her butt was getting bigger. She said that she looked, and sure enough it was!

She usually does squats in a machine, but sometimes with freeweights in the power rack. She also does lots of leg press machines, and the "butt blaster."

She's getting bigger, but nowhere near "rock hard" back there. http://www.healthboards.com/ubb/smile.gif

mmmmm.... i would love to have bigger butt.. been doing squats... and i think its the half squats u guys are talking about. well its the one that u squat to sitting position...... and its not helping that much...
and whats a stiff legged deadlifts??
i'm new in these exercise stuff... sorry~

hohoho,
Click the link just a few messages above. The one I'm talking about is the "straight back stiff legged" version.

thanx... mmmmm... must i use barbell? or can i just do without one...or carry a dumbell on both my hands...?

You can use dumbells if you want, but as you increase your strength and the weight, a barbell is a lot easier to hold.

I do this exercise after I do squats, and lift 225 lbs for two sets of 9-10 reps. But when starting out, I used only 95 lbs. There are some women at my gym who lift well over 100 lbs doing this exercise using a barbell.

edit: On your squats.. If you go to parallel and below, your gluteus muscles will get a much better workout. Parallel means the top of your thigh is parallel to the floor.

[This message has been edited by MDC (edited 02-02-2003).]

Will these squats your talkin about MDC reduce the size of the gluteus muscles?
I only ask this because i seem to have larger than normal either gluteus minimus or medius muscle for a male and I hate it how they stick out.

Originally posted by mattiscool2002:
Will these squats your talkin about MDC reduce the size of the gluteus muscles?
I only ask this because i seem to have larger than normal either gluteus minimus or medius muscle for a male and I hate it how they stick out.

I don't think they will reduce the size of those muscles you mention, but they will increase the size of your gluteus maximus. Looking at some of the exercises, none seemed to work the medius or minimus directly.

I have a question. I am a female 5"5 115 pounds. My measurements are 34-26-38(all butt minimal hips) Point is I like my butt the way it is. I like the fact that it is sticks out. I never exercised it, it is just genetic I guess. Now I would like to start working out so that I could stay toned. What are the best exercises to do? Note: I do NOT want to make my butt smaller. Would doing squats and lunges or deadlifts minimize it? I do NOT want to minimize it but would not mind if it gets bigger. Point is I am not exercising to build or lose just to maintain, but I would much rather gain a bigger butt than make it smaller. Can someone who knows about fitness give me some pointers? They would be greatly appreciated. People have advised me to do squats, lunges, and deadlifts. I'm just scared that they will minimize the nice butt I have and I would not like that at all.

Thank you very much people. :)

You have to do some muscle building on your butt. I use the high intensity method to work out my butt. And my *** is pretty nice. And i am a skinny asian, so i must be cuz of the work out.