30 Tips for Girls Butt

How to Shape a Better Butt

"If you're willing to spend the time on it, you have a lot of possibility to change the shape of your buttocks," Topp says, when I ask her if there's any hope of nonsurgically plumping my flat one.

In general, the gluteus maximus is a combination of fast-twitch muscle fibers — that is, rapid-firing fibers, which are tapped for bursts of speed or power — and slow-twitch muscle fibers, which are the workhorses during aerobic activities. Some studies suggest that the glutei medius and minimus consist primarily of slow-twitch muscles. This means the glutes can benefit from both strength training with high load and low reps, like heavy-weight squats (to work the fast-twitch muscles), and with low load and high reps and endurance exercises, like running and stair climbing (to work slow-twitch muscles). In fact, EMG studies have been done to find which strength moves get each muscle firing, and our Sculpt Your Backside routine puts those principles to work; one flat-fannied tester added a quarter inch to her behind within four weeks.

Of course, a big part of your butt's appearance is dictated by the layer of fat that covers those glutes. "Much of the female posterior is adipose tissue," Reed says. "The actual muscles are shaped like men's, if a little different in orientation because the pelvis is slightly wider."

Here’s the week’s plan :

✓ Monday: Love Your Body HIIT + Bikini Abs + Blogilates 30-Day Butt Challenge Day 1

✓ Tuesday: Cupid Cardio + Bikini Yoga + Blogilates 30-Day Butt Challenge Day 2

✓ Wednesday: StairMill Workout + Love Your Body Routine + Blogilates 30-Day Butt Challenge Day 3

✓ Thursday: 2 miles of cardio (elliptical) + Love Your Arms & Abs + Blogilates 30-Day Butt Challenge Day 4

✓ Friday: Jump Your Heart Out Workout + Love Your Total Body 2 + Blogilates 30-Day Butt Challenge Day 5

✓ Saturday: Body Combat (24 Hour Fitness) + Blogilates 30-Day Butt Challenge Day 6

✓ Sunday: Sunday Runday (5K incline treadmill walk) + Bloglilates 30-Day Butt Challenge Day 7