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You are here: Home / Exercises / This is Why Your Butt is Flat – and Remedies to Fix it

This is Why Your Butt is Flat – and Remedies to Fix it

June 23, 2016 by Adria Ali 3 Comments

 

So you want a better butt?  Don’t we all!  The main issue is that exercise alone won’t give you the ultimate butt.  Sure, it’ helps but no one is pointing out the real causes, effects, and solutions.  To break the mold, you have to address an issue called reciprocal inhibition.  This is where your body turns OFF muscles over time because they’ve become too tight.  This isn’t a foreign concept, in fact, it was taught through out my various certifications and even in my college kinesiology courses.  However, few take this into consideration when then aim to “fix” an area of their body.

 

THE REAL REASON YOUR

 

What About Genetics

stretches for office workers

 

Genetics do play a role in where the muscle of the glutes attach.  Some people have muscle that attach higher and lower.  Higher attachment usually allows for an even more voluptuous butt and a lower attachment points create less of a “bubble butt.”  However, both people are able to achieve a more muscular and round back side with varying degrees.  Different types of muscle fibers also play a role.  Some people are more prone to fast twitch muscle fibers (power muscles) while others have more slow twitch muscle fibers (endurance).  It’s been proven that you can train the body to make more fast twitch fibers with the right types of exercises. No matter what your genetic make up is you can still aim for a round and high result.  Keep in mind that people with higher attachment points don’t always have the upper hand.  Higher attachment points can still lead to a flat butt, however, in this case, the butt is round at the top and then drops off half way through the muscle in what I call “half butt.”

Most of the clients I see with this issue all have a similar problem.  The muscles in their glutes and piriformis have become too tight causing the body to restrict movement and “protect” them from injury.  This can come about in various ways.  One of the most common is sitting too long.  Desk jobs, and driving can be a main contributor to this issue.  Repetitive motions are also part of the problem because this can also lead to excessively tight muscles.

 

Why You Should Reverse Flat Butt

It isn’t just about looks.  Having a flat butt means the glute muscles are overly tight and may be restricted by your body.  In efforts to preserve the muscle and and prevent it from injury, the body will use other muscles to perform your daily activities.  While this all sounds like a good plan, it’s the worst issue ever!

Big Muscles Burn BIG CALORIES

Your butt muscles are some of the largest in your body.  If they are turned off, you lose all of the amazing calorie burning that comes along with it.  Keep them fired up to burn max amount of calories daily!

Muscle Imbalances

Muscle imbalances begin to form when your body is forced to use alternative muscle groups to move.  This might show up in an odd walking pattern, irregular wear patterns on your shoes, over developed muscles in one area and no muscle in others, joint pain, and severely tight muscles in some areas of your legs verses others.

 

Correcting Flat Butt

SO, what can you do to reverse this horrible issue?  For starters, if you have a desk job and you know those muscles are tight, stretch and foam roll them daily. Stretching helps to increase the blood flow to the area BUT foam rolling is the activity that will really help you turn the muscle back on.  For those of you who are really serious about turning the muscles back on (like me), you can also opt to do electric stimulation using devices such as the Marc Pro.  This is similar to what therapists do at physical therapy for muscle activation.  I will talk about the Marc Pro more in a later article.

Many people forget how import glute muscles REALLY are.   Sure, having a nice butt looks good in jeans and is attractive, but they are also very necessary for LIFE! Glutes help you get in and out of your chair, on and off the toilette, and they allow you to squat down and pick something off the ground.   All of these movements are very necessary and we take them for granted.   One of the biggest reasons people aren’t able to get a more defined or higher butt is due to tight muscles.   SO if your aim is to lift, define, and add to your assets, you MUST first make sure you are foam rolling and stretching it!

 

HOW TO FOAM ROLL YOUR BUTT 

I would say that about 80% of the population has tight glutes and periformis muscles.   If they are tight, then they are weak.  If they are weak, your body will avoid using them so it doesn’t tear them (this is a defense mechanism).   If you aren’t using them then you will never have the butt you want!

how to foam roll your butt

  • If you can’t feel this foam rolling exercise with a white foam roller (as seen above), use a black foam roller.  You can also opt for using a foam ball (which is what I use).

 

Sit on the foam roller and cross a leg.   Lean towards the crossed leg.   Roll back and fourth slowly until you find a spot that is tender.  Stay on the tender area for 20 -30 seconds and then find the next spot.

 

 

Think Before You Move

After you’ve foam rolled and stretched, do exercises that address this area.  While doing the exercises think about which muscle group you’re using.  This allows the brain to connect to the muscle.  In a sense it turns back on the neural pathways connecting your brain to the muscle.

 

You can do exercises once you address the main muscle issues.  I always tell people to pick exercises that hit all aspects of the butt.  I addressed this in a previous articles (see below for our top butt workouts).

 

better butt

Click Here to Read the Full Article With Exercise Instructions

 

fitness tips for a better butt

Breaking the 90 for Better Butt and Thighs

butt lifting exercises

One of the Only Butt Lifting Exercises You’ll Ever Need

 

You will also need to address the top of the hamstrings but I will discuss that in tomorrows article 😉  Get rolling and get put the issue of flat butt in the past!

Adria

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Filed Under: Exercises, Today's Tip, Uncategorized Tagged With: better butt exercises, exercises for a better butt, flat butt, pancake butt, reversing flat butt, ways to fix a flat butt, why do I have a flat butt

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Shannon says

    May 14, 2018 at 7:21 pm

    Where do you find these foam rolls?
  2. Adria Ali says

    February 18, 2021 at 11:29 pm

    Shannon, you can find these on amazon :)
  3. Elaine Steeple says

    July 27, 2021 at 12:25 pm

    I would like to know more about these exercises, please contact me by email any information regarding strengthening my butt muscles. And is it ever to late to get results, I just turned 78 this month. Noticed a decline in the curve over time, plus weakness in my back and legs. As for website, I’d like to keep this a private message if I could.

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