How to get a rounder and more molded butt

learn about your body

The gluteal muscles are the largest and bulkiest muscles at the back of the hips that make up the butt; connect to the hamstrings, which consist of three large muscles that run down the back of the leg. When you move, these muscles work together to move and lift your body weight. As the gluteal muscles get stronger, they will settle higher in the rear. Try to take bigger steps when you walk or take the steps two at a time.

The power of lunges and squats

Don’t underestimate the power of lunges and squats as they are among the best exercises for toning your gluteal muscles. Basically, squats work the upper part of the gluteal muscle. Remember to squat with your back straight and your body lowered no further than a horizontal position from hips to knees. Try holding on to a chair or counter with one hand for support. Contract your abdominal and gluteal muscles and avoid leaning forward to protect your knees.

The right kind of cardio

Don’t rely solely on cardio to help you build the round butt you’re trying to achieve. You’re not doing cardio to lose weight, it’s actually quite the opposite: you’ll just be doing some cardio for toning, general wellness, and heart health. You don’t want to burn off the extra size of your butt by using unnecessary calories to fuel your cardio. The best type of cardio for women seeking a rounder butt includes stair climbers and stairmasters, but the same result can be achieved by simply climbing stairs at home or in your office building, multiple times.