Why is my bum getting smaller despite exercise?

Gym session after gym session, putting in all the right work, doing everything you should be doing to grow your booty but it seems to be shrinking? You’re not the first to have this problem and you definitely will not be the last!

glutes not growing

The human body is extremely complex and not everything that should be straightforward is and there are a few things you need to be doing to avoid a shrinking bum or you could have been doing wrong.


First things first, you are probably overdoing it with cardio, for some people, this is perfectly fine but when you have other goals, (like growing your booty) this doesn’t go hand in hand. We’re not telling you to completely cut it out but just do it a little less than you normally would. Too much cardio can burn muscle mass and break down muscle tissue. If you feel like you can’t live without extensive cardio in your workouts a great machine to use would be the stair climber, its’ an excellent way to burn fat but still stay lean. Once you’re a bit more comfortable with it you can start incorporating squats and crossover steps whilst on the machine.


You most definitely have to activate your glutes! Most glute exercises can only be done using your legs so you must wake up those muscles to get them working too. We recommend activation just after you have stretched and before you start your workout. You can even incorporate them into your workout routine by doing banded lunges or squats (these will make your cheeks feel like they’re on fire!) Banded Donkey Kicks and glute bridges are amazing activation exercises. Your hip mobility is also important for your glutes to become engaged or fired up, if you are sat down frequently throughout the day your hips are going to become tighter and this is because they’re in something called constant flexion, which in simpler terms just means they’re bent, and this tightness causes your glutes to sadly just shut off and this could mean that any type of exercise you’re doing to contribute to growing your booty isn’t actually working.


Feed your peach! Don’t be scared to eat, your muscles need nutrition and protein to grow and maintain mass. Firstly to increase your muscle mass alongside exercise including lifting weights, you should eat between 1.2-1.7 grams of protein per kilo of body weight per day. Food that contains higher sources of proteins is lean meats, poultry, fish and seafood eggs, and some dairy products. Eating all of these in moderation will increase your protein intake considerably. A great and wholesome balanced diet will speed up your gym progression. You may find it hard to stay on top of a really balanced diet so try to meal prep as best you can, make meals to last you three or four days, and then you can just chuck them in the fridge and not have to think about them until you get hungry.


A lot of women have this misconception that lifting heavy weights will make you look manly and bulky but this isn’t true, in fact it makes you look sexier more toned and lean. So every other gym session try to increase how much you lift, start with light weights as you can easily harm yourself without initially realising. Plus it is great to see your progression. You also burn calories doing weight training, so if you’re someone who adores doing cardio such as the treadmill you can drop the calories while building your booty.


And our last point to make would be that you have to be patient, changes to our body will take time, so don’t kill yourself working out if you don’t see results within weeks. Set yourself some realistic goals, start by setting smaller goals, and then as you get more progressive try to branch out week by week or even month by month if you’re working at a steadier pace. Also, set a realistic goal for your body shape and size, if you’re trying to work towards looking like someone you see online all the time, chances are they’ve had work done without anyone ever knowing, so don’t believe everything you see online!

The naked eye isn’t always the best thing to rely on when it comes to gym progression, we 100% recommend taking photos, before, after, during, any excuse to take a cheeky photo of your bottom really. Ok no but seriously, take those photos, create a little collage so you can see them side by side and you will really see how far you have come.

Once you hit your peach goals, don’t forget to show off your gains with House Of Peach ® bum lifting leggings! Our bum enhancing leggings show off your hard earner curves!


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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