The best way to get a nice perky bum is to build muscle in that area of your body and to lean out. How do you build muscle there? You lift heavy weights! I used to suffer badly from “flat bum syndrome,” so I can tell you that the best way of fixing that is lifting!
Our society has trained us to think that, as women, if we lift heavy weights we will get “big and bulky.” This is just not true, unless you are on steroids. Heavy weight lifting will increase muscle mass so that when you lose fat you will look nice and lean and “toned.” If you have no muscle under your fat you will just look very skinny when you get thinner.
My two favorite exercises to not only feel strong but get those glutes activated for a nice bum are squats and deadlifts. Both of these compound movements use a vast majority of the muscles in your body and specifically the gluteus maximus (aka your booty!).
I am including my prep pictures for both exercises as well to emphasize how important it is to really focus and visualize what you are about to do. For me, this was on a max strength training day so I was telling myself “you can lift this weight, you only have to lift it once, it is easy.”
