Saggy Buttocks Chalk

Got a Flat Butt? Of course you do, or at least you think you do.  If not, why would you even bother clicking on or reading this post. If you got a pancake and want a peach 🍑 you have come to the right place.

Remember this, when it comes to a woman having a bum that is a little flat you are not alone. In fact there are millions of men and women just like you. The reasons behind the flat behind can be a number of reasons. A few are sedentary jobs, genes, and even age.

That’s right how many of us have jobs where we just sit out our buttocks all day. For those in school it’s the same. Plus as you age, there is a good possibility that your bum will become flatter and loser than it was years before.

The good thing about working on building a better butt is that working your glutes is also good for avoiding injury, increasing your mobility, and even helps you have better posture.

What Causes Pancake Butt?

There are a number of reasons that you could have been given the shorter end of the stick when it comes to your bum.  You see when it comes to the BOOTY there are some things that women just aren’t aware of that makes their rear-end flat.

Dormant butt syndrome

This is an actual condition that occurs when your gluteal muscles are too weak and your hip flexors are too tight. This means they aren’t working as efficiently as they should. Often this happens from sitting for too long, sleeping in the fetal position, and repetitive activities.

This puts excess pressure and strain on other parts of your body. It can cause pain in your back, hips, and knees, especially when you exercise. This condition may lead to hamstring and knee injuries.

Making sure to properly stretch and take time away from a desk or sitting for extended periods is a good start. Add to that a good walk or even several flights of stairs can help to re-engage the glutes and tendons that affect Dormant butt syndrome.

Not Weight Training Your Glutes

You would think this would be easy to understand or know but honestly this gets missed all the time. If you want the booty you need to work it out. Just like any other body part or muscle you need to make sure you are doing exercises and weight training to engage your butt.

Look at female sprinters and athletes. They have some of the best butts you will find. And yes while there are some women who are just born with that perfect peach many will have to work on it.

Simply put, if you don’t work it you probably aren’t going to have it unless you BUY IT. Stop avoiding exercises like deadlifts, squats, and others that will engage your glute muscles. You need to tear the muscles down in the bum in order for them to repair and build up bigger and firmer.

Same Ole Same Ole

Listen if you’ve been doing the same things over and over and getting the same results, STOP IT!!! The same can be said for doing the same lame exercises over and over. In many cases when trying to get a bigger butt women will do exercises that require engaging the quads or hamstrings instead of the glutes.

You need to focus on proper form and technique to make sure the glutes are engaged. What tends to happen is that women go in looking to build a better butt and end up with bigger legs instead. Now you have huge thighs you don’t want which makes your butt look even smaller.

When building a rounder, firmer buttocks you want to work on unilateral movements so that the large muscles in your leg don’t do all of the work. Remember you want to build a bigger butt not a bigger lower body.

Try adding uphill walking, stair climbing, or sprinting to your workout routine to further define your butt and build your cardio workout.

Some Can’t Miss FACTS

Sure you want that killer booty but there are some things to still keep in mind. Simply doing endless squats and countless workout videos isn’t the key. Some things will work for you and some won’t. Getting the perfect round or sized booty is to some degree out of your control.

Why do you ask?? Well genetics does and will play a part in how your butt looks when it comes to size and shape. If you look at women in general you will notice that different ethnicities have different predispositions for adiposity in parts of the buttocks as well as different waist to hip ratios that give the butt and hips a certain look. Let’s face it not everyone is going to have a JLo or Kim K butt.

How to Fix a Pancake or Saggy Butt?

I know you really want that butt like yesterday. However, please remember that the buttocks are made up of muscles. Muscle building and training takes time. Some women just have unrealistic goals and time frames which cause them to give up and quit too early.

When it comes to fixing that saggy bag and getting a perky peach you need to just be patient and consistent. Exercising and proper movements will get you there with time but you can’t forget about proper diet. Protein helps with muscle building and when it comes to butt workouts we suggest a bodybuilding workout because you are building the glutes.

7 Exercises that Build Your Glute Muscles

Here is a short list of exercises that will help you achieve the peach of your dreams. These are just basic movements that you can do with or without weights. We suggest doing them without at first to make sure the form is correct.

After you have proper form and technique add weights and gradually increase as the weights feel lighter and workouts seem easy. Start slowly and over tie gradually build up the intensity and duration of your workouts. This is a bodybuilding workout so you want to go to failure with each set. Doing so ensures you are breaking down the glute muscles which will grow bigger when they rebuild.


Muscles Worked:

  • Gluteus maximus, medius, and minimus (Buttocks)
  • Quadriceps (front of thigh)
  • Hamstrings (back of thigh)
  • Adductor (groin)
  • Hip Flexors
  • Calves

To Do This:

  1. Stand with your feet hip distance apart with your toes slightly turned out to the side.
  2. Bend your knees to drop your hips back as though you’re sitting into a chair.
  3. Lift back up to standing and engage your glute muscles at the top position.
  4. Continue this movement for one minute.
  5. Then hold the squat position and pulse up and down for 30 seconds.
  6. Hold the squat position for 30 seconds.
  7. Repeat the sequence 2 to 3 times.

Key Tips:

  1. Gaze straight ahead.
  2. Keep your chest lifted and your spine straight.
  3. Press your knees out to the side when you lower down.
  4. Keep your feet flat on the floor and press into your heels.
  5. Increase the difficulty by holding weights.

Lunge Presses

Muscles Worked:

  • Gluteus maximus, medius, and minimus (Buttocks)
  • Quadriceps (front of thigh)
  • Hamstrings (back of thigh)
  • Abductor (groin)
  • Hips
  • Core Muscles

To Do This:

  1. Come into a high lunge position with your right leg forward and your left leg back.
  2. Keep your back heel lifted throughout the exercise.
  3. Slowly straighten your right leg to come up to standing.
  4. Engage your muscles at the top.
  5. Use your glute muscles to lower back down into the lunge position.
  6. Continue this movement for one minute.
  7. Then stay in the lunge position and pulse up and down for 15 seconds.
  8. Repeat on the opposite side.

Key Tips:

  1. Keep your chest lifted.
  2. Press into the heel of your front foot.
  3. Make sure your front knee doesn’t extend past your ankle.
  4. Focus on your front leg throughout the exercise.
  5. Don’t let your back knee touch the ground in the lunge position.
  6. Use dumbbells/weights to increase the intensity.

Reclining Side Leg Exercises

Muscles Worked:

  • Gluteus maximus, medius, and minimus (Buttocks)
  • Adductor (groin)
  • Hips
  • Core Muscles

To Do This:

  1. Lie on your right side with both hands on the floor for support and both legs extended and stacked on top of each other.
  2. Slowly lift your left leg up as high as it will go, pausing at the top.
  3. With control, lower it back down.
  4. Just before it touches the bottom leg, raise it again.
  5. Continue this movement for one minute.
  6. Then, with your leg lifted, do variations such as small circles in both directions, pulses up and down, and pulses forward and backward.
  7. Do each variation for 30 seconds.
  8. Then keep your left leg lifted slightly and bend your knee to bring it in toward your chest and extend it back out again.
  9. Do this for 30 seconds.
  10. Repeat the sequence on the opposite side.

Key Tips:

  1. Keep your hips stacked so you’re not bringing your weight forward or backward.
  2. Engage your glute muscles during the exercise.
  3. Keep your chest lifted and open.
  4. Point your toes.

Glute Bridges

Muscles Worked:

  • Gluteus maximus, medius, and minimus (Buttocks – specifically maximus)
  • Hamstrings (Back of Leg)
  • Core (Transverse Abdomini)

To Do This:

  1. Lie down on your back with your knees bent and your arms alongside your body, palms facing down.
  2. Slowly lift your hips up and engage your glutes at the top.
  3. Then lift onto the tips of your toes.
  4. Bring your heels back down to the floor.
  5. Carefully lower your hips back down.
  6. Continue this movement for one minute.
  7. Then hold your hips at the top and bring your knees together and apart.
  8. Do this for 15 seconds.
  9. Come back to center and release back down.

Key Tips:

  1. Keep your neck aligned with your spine.
  2. Keep your feet flat on the floor to make it easier.
  3. Move your body up and down gently and with control.

Quadruped Hip Abductions (Fire Hydrant Lifts)

Muscles Worked:

  • Glutes (Maximus, minimus, and medius) entire butt
  • Core
  • Hip Abductors (Groin)

To Do This:

  1. Start on all fours in a tabletop position, with your wrists under your shoulders and knees under your hips. Make sure your back is straight and your core is engaged.
  2. With your weight distributed evenly between your hands, lift your right leg out to the side, keeping the knee bent at a right angle.
  3. Hold for two seconds, then slowly lower the leg back down to the starting position.

Key Tips:

  1. Make sure your body doesn’t rotate to complete the movement.
  2. You should feel the muscles in the top of your hip tensing at the top of the move.
  3. Go as far as your mobility allows without allowing your lower back to rotate. You might have quite a small range of motion, to begin with – that’s normal.
  4. Press evenly into your hands and knees.
  5. Allow your body to be still so that it’s an isolated movement.
  6. Keep your torso straight and your hips level.
  7. Keep a slight bend in your elbows.
  8. To increase the difficulty, extend your leg out straight when it’s lifted.

Leg Lifts

Muscles Worked:

  • Gluteus maximus, medius, minimus (Buttocks)
  • Core (Abdominals)
  • Quadriceps (Front Thigh)
  • Back Muscles

To Do This:

  1. Come into a tabletop or plank position.
  2. Extend your right leg straight back and point your toes.
  3. Lower your leg down so it almost touches the floor and then lift it up.
  4. Continue this movement for one minute.
  5. Then do the other side.

Key Tips:

  1. Balance your weight evenly between your hands and grounded foot.
  2. Keep the rest of your body still as you move your leg.
  3. Add ankle weights to increase the difficulty.
  4. Engage your glutes as you lift your leg.

Single-leg Deadlifts (ADVANCED)

Muscles Worked:

  • Gluteus maximus, medius, and minimus (Buttocks)
  • Quadriceps (front of thigh)
  • Hamstrings (back of thigh)
  • Abductor (groin)
  • Hips
  • Core Muscles

To Do This:

  1. Hold a dumbbell in each hand and stand on your right leg.
  2. Slowly bend at the hip and lift your left leg behind you.
  3. Lower the weights until your torso is parallel to the floor.
  4. Use your supporting leg to return to standing.
  5. Squeeze your glutes and tuck your hips under as you come up.
  6. Continue this movement for one minute.
  7. Then do it on the opposite side.

Key Tips:

  1. Keep your chest lifted and your shoulders back.
  2. Keep your standing leg slightly bent.
  3. Do this exercise with no weights to make it easier.
  4. Keep your lifted leg bent the whole time to make it easier.

Remember that the derriere is made mostly of fat and muscles. And as we stated earlier genetics and activity weigh heavily on your glute development. Someone who has done track or gymnastics will more likely have an easier time building a firmer and rounder bottom. Having strong glutes will improve your posture, your curves and make that peach🍑 look great in any pants, shorts or jeans.