An unhealthy diet can lead to extra fat
Eating a diet filled with processed foods, refined carbohydrates, and sugary drinks leads to stubborn fat on your stomach, hips and buttocks. These types of foods lead to insulin resistance, which leads to increased fat storage, resulting in fat that is difficult to lose.
A spot reduction in area is not possible, but you can strengthen the muscles in your buttocks to give them a more toned look. Diet can also play a role in the size of your butt. With toning exercises or dieting, you’ll have a smaller butt in no time.
Walking is absolutely a great form of exercise, and one that’s not very popular because it’s so relaxed and easy compared to other forms of exercise, Saltos says. But instead of building glutes, walking can actually make your butt a little smaller.
Years of sitting can potentially change the shape of your butt over time. Giordano says he’s observed this in his patients, who have transitioned from a very active job to a desk job that involves a lot of sitting. “Anterior pelvic tilt (tight hip flexors) can make your butt appear flatter.”
Researchers concluded that the pressure put on the buttocks and hips by sitting or lying down too much can lead to significant fat accumulation in these areas. “Obesity is more than just a calorie imbalance,” Tel Aviv University professor Amit Gefen tells the British Telegraph.
Also sleeping in the fetal position weakens the bottom and this position is also very popular. “Sitting for long periods of time all day weakens the glutes and stresses other parts of our core, as does sleeping in the fetal position,” explains Kolba.
No matter what you’ve read, there are no specific foods that make your buttocks smaller. Just eating avocados or cabbage soup or drinking green smoothies may have some short-term benefit, or it may leave you feeling hungry and deficient in other nutrients those foods don’t contain.
If you want to get a smaller butt and slimmer thighs without exercising, try cutting down on sugary foods like candy, cookies, and soda, which will help you lose fat overall. If you’re struggling to reduce the unhealthy foods you eat, take it slow and cut out 1 food at a time.
Squats work all of your glutes in one movement. If you strategically recruit and load these muscles, you can trigger hypertrophy (or growth in muscle size). So, yes, squats can help you build bigger glutes.
Twerking strengthens the muscles in almost every part of your body! Not only will you shape, tone and grow your butt, your thighs will become super strong, your hip flexibility will increase and most importantly, you will boost your confidence! You can burn up to 500 calories in 60 minutes of twerking.
A surefire way to round out square buttocks is a Brazilian Butt Lift (BBL). The fat grafting procedure removes excess fat from the waist, abdomen and back and inserts it into the buttocks, creating an attractive hourglass shape.