My bum is flat how do I make it bigger?

If you’re working out and eating right, but you still can’t seem to turn your pancake booty into a round, plump peach - don’t fret! Not all exercises are created equal, and it takes a bit of methodology when it comes to building your glute muscles. Find out how you can turn a flat booty into one that you’ve always wanted.

my bum is flat how do i make it bigger

If you’re wondering how to make your bum bigger, there are really no quick fixes, with the exception of surgery. Surgery can be expensive, dangerous, and might not even give you the results that you want. At House of Peach, we love peaches of all sizes and shapes but if you’re not happy with your flatter looking bum and are looking to build your glutes, we advocate for the reliable, long route: we’re talking about making a real time investment, taking the time to build and strengthen your glutes for a fuller bum that will last – so long as you work at it! Keep reading to learn how to transform your peach from flat to fat!

Peach tip 1: Get moving

If you’re suffering from flat glutes despite working out and being physically active, you might want to take a look at your daily routine (as well as your diet – but more on this later). Do you spend most of the day sitting? When you exercise, do you do constant, repetitive movements? Do you focus solely on cardio or running, without engaging your glutes? Having a sedentary lifestyle and not proactively targeting your glutes can contribute to what we call “sleepy bum syndrome” wherein your glutes muscles become so habituated to not engaging that they go to sleep – literally!

Having sleepy glutes might seem funny, but it can cause a spectrum of problems for the body, including knee pain, joint pain, and problems for your back. Amongst the potential problems that can occur with sleepy bum syndrome: a flat bum! When your glutes fail to engage, they can’t grow in strength or size. Having strong, large glutes is the key to having a big bum, so make sure to engage your glutes when you’re exercising. You can read more about healing sleepy bum syndrome here. The main way to overcome a pair of sleepy glutes is by performing regular, consistent glute exercises and avoiding staying seated for long periods of time, where possible.

Peach Tip 2: Eat a diet rich in protein

We are what we eat, right? What goes into your body is going to make a significant difference to your figure, especially if you’re trying to build muscle and grow your bum. If you’re doinge everything right in the gym, your diet is the next hurdle to overcome. Fight a flat booty by prioritising protein: muscles need protein to grow, so you want to ensure that you’re filling your diet with protein-rich foods such as lean white meats, lean red meats, fish, eggs, salmon. If you’re vegetarian or follow a plant-based diet, you should prioritise foods such as lentils, tofu, quinoa, and other meat-free sources of protein. You should aim for your diet to be around 25%-35% protein, and you’ll see results faster.

Peach Tip 3: Limit cardio

Not all fitness programs are the same: if you’re trying to build your bum, you don’t want to be excessively focusing on cardio-based exercises, especially if you’re also working within a calorie deficit. Burning calories doesn’t just burn fat, it also burns muscle and can leave your bum looking flat and not at all peachy! If your focus is 100% on your glutes, we’d recommend doing cardio around once a week (twice at the maximum) and dedicating the rest of your workouts to strength training. We’d also recommend increasing your calories on the days where you do cardio, in order to avoid any potential loss of muscle while still reaping the cardiovascular health benefits of a cardio session.

Peach Tip 3: Targeted Strength Training

Strength training is the best, fail-safe way to increase your muscle mass and grow your glutes, in turn transforming your flat bum into a plump peach! Strength training is more effective than any cardio-based exercise for two reasons:

  1. Strength training will grow your bum by helping strengthen and build your glutes
  2. Strength training won’t cause any unintended muscle mass, as can occur with excessive cardio training

The following strength training exercises target your glutes and will help you build a strong, fuller bum:

Do I need to lift weights to transform flat glutes?

The answer to this question is slightly complicated: yes, but only if your fitness level permits you to lift weights. No, because you can substitute lifts with other forms of resistance. That being said, if you’re looking to grow your bum and lift your glutes, simple bodyweight exercises won’t do the trick. You’ll need at least some form of resistance, whether it be a resistance band, training ball, dumbbells, traditional weights, or a kettlebell. You can also wear ankle weights while working out to add some resistance and turbo-charge your results.

If you can’t lift weights for health reasons, or if the other forms of resistance are inaccessible to you, we’d recommend focusing on your form to add some more power to your glute routine. Perform your exercises slowly and carefully – it’s not a rush to the finish line when it comes to strength training.

Peach Tip 4: Clothes are your best friend

Did you know that certain clothes can make your body look more proportional, and make your bum appear fuller, rounder, and perkier?

Scrunch bum leggings can help your bum appear fuller and rounder, as these types of leggings bring in your waist, flatten your stomach and cling to your curves – i.e, your booty! Even the flattest of bums can look great in the right pair of leggings, so don’t forget that when choosing your next set of workout gear.

Peach Tip 5: Be Patient

Building round, bigger glutes takes time, hard work, and patience, and you shouldn’t expect overnight results. Don’t fall for any quick fix scams such as bum-enhancing creams, lotions, or masks; the best way to fix a flat bum is to work on it consistently with diet and exercise. It might be the boring answer, but at House of Peach we believe in the power of exercise to transform your peach! You can take a look at our blog here for more inspiration on turning a flat bum into a booty that you’re proud of.


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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