Shape your New Booty-Butt
Why Crunches and Lunges Can Flatten Your Derrière
The Pelvic Tilt
Before we can start shaping your glutes, one must first understand what structures (muscles and bones) make up the shape of the butt. Your posture can most definitely affect the shape of your booty. A condition called lordosis affects the curve of your lumbar spine. A posterior pelvic tilt causes a hypolordosis of the lumbar spine and creating a “Flat Booty” appearance a.k.a. “Noassatall (no-ass-at-all) Syndrome“.
There are four muscle groups that affect the sagittal plane tilt of the pelvis: Trunk flexors (abs), trunk extensors (lumbar), hip flexors, and hip extensors (see illustration). They work “catty corner”. Strong abdominals and hip flexors will pull the pelvis posterior while strong lumbar and hip flexor muscles will pull the pelvis anterior. A combination of stretching the stronger muscle groups and strengthening the weaker muscle groups can help improve your posture and shape the butt. You should get a postural analysis from a trained professional like a physiotherapist or chiropractor to see if you have lordosis (or kyphosis, scoliosis, etc) affecting your booty. One could also have a hyperlordosis (anterior pelvis tilt) that is creating the “shelf” on your lower back and pushing the booty out. This may give you a really round booty but could cause back pain.
Crunches and Lunges can Flatten your Butt!
If you have a hypolordosis that’s flattening your butt, ab crunches and lunges will strengthen the muscle groups that pull the pelvis back. Best strategy would be to double down one the opposing muscle groups that pull it forward. Dead lifts and hip flexions can strengthen the muscles to correct it. Stretching the abs and hamstring can help reduce the pull on your pelvis that is pulling it back.
Gluteal Hypertrophy (build butt muscle)
Strength training of the gluteal muscle group to build lean body tissue (muscle) is the most popular way to shape the butt. Lunges and squats are very popular but glute muscles are also hip abductors (see illustrations). Workout these muscle groups 2-3 times a week with 2-4 set and about 8-10 reps per set. Rest 1 minute between sets.
Of course the lean diet to help reduce the adipose tissue.