I have a flat ***. I need to develop it..Please advice.I am serious..Please dont joke?

Question

I dont want padding..I really need to develop.

Answer 1

Work out on your gluteus maximus in the gym.

Answer 2

You can't really develop a flat butt. Squats would be your best exercise because they lift your butt and gives it a more rounder appearance. But there's nothing you can do to make your butt bigger.. just like there's nothing you can do to make your b***s bigger.  

Answer 3

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Answer 4

http://www.youtube.com/watch?v=uKHQqAnMy...

Great stuff,really works!!!!

Answer 5

someone told me once that white bread made your bum grow, i think you might have to eat a lot though

Answer 6

Mine is flat too. Although squats are allegedly beneficial for defining the glutes, it has been my experience that squats don't do squat! There are these exercises where you get on all fours and raise your leg, knees bent, and hold them up as high as you can (one at a time) and "pulse" them at the top. They seem to concentrate on that area. But hey - I'm not by any means a trainer. Just letting you know that my mileage varied. ;)

Answer 7

the answer for your flat*** is:-******** ******** ******* ******* *********** ****** ******* ***** ********

Answer 8

Squats, stiff leg dead lifts, lunges.

The deadlifts feel like they hit the glutes the most to me.

Answer 9

you could eat moree.. or you could workout.. or work on your posture to emphasise the bump

Answer 10

Squats and cycling

Answer 11

squats!!!

Answer 12

Do some butt excersizes on a daily or even hourly basis. You stand up -- seperate your legs -- put your arms up beside your ears and squat down as if you're about to sit down and hold yourself there with the heal of your foot and repeat. Also try riding bike or eat lots of Cuban food!

Answer 13

some sort of kneeling exercise 10 minutes a day might help....u know, the proposing position? from that then stand then back to proposal again....

haha, no ring needed though....(",

Answer 14

a. Walking Lunge

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. As you are pushing up, and at the top of your lunge movement, lunge forward with the other leg repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished the required amount of reps.

b. Plie` Squat

Stand with your legs wide apart - (wider than shoulder width apart). Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing frontwards. Hold a dumbbell at arms length in front of you (dumbbell should be in front of your pelvis) the other end of the dumbbell should be facing the floor. Ensure

your back is straight and don't lean too far forward. (Keep the weights light to start with) Now bending your knees squat leaning into your heels then push yourself back up again squeezing your butt and inner thighs. Make sure you don't lift your toes up off the floor.

c. Dumbbell Stiff Legged Deadlift

Beginners start with a light weight (or no weights) until you can perform this exercise with correct form.

Stand with your feet only slightly apart. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles, beginners - have your dumbbells at your shins.

Your palms should now be facing your lower legs. Keep your body stable with your chest out, midsection firm, knees slightly bent for beginners and legs straight for advanced.

Squeezing your butt and hamstrings raise your body back up to standing position, while also keeping your chest out, midsection firm and shoulders back. Keep the dumbbells at arms length so when returning to starting position the dumbbells should be in front of your thighs.

d. Reverse Lunges

Reverse lunges can be performed with barbells or dumbbells but I would recommend you not using any of these until you are well practised at performing this exercise with no weights at all. Don't worry, you will still feel it working.

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Here's where it changes..........

Step backward with your left leg. Bend both your knees. Your right shin should remain in a straight line with your ankle. Your left knee should be nearly touching the floor. Now with your left foot push up carefully until you are back to starting position. Then swap legs and perform the exericise again this time stepping back with your right leg. Take your time and keep yourself sturdy. Alternate from one leg to the other.

e. Machine Leg Press

Beginners keep your weights very light to none at all. Sit in the Leg Press machine. Place your feet high on the plate and wider than shoulder width apart. Have your toes pointing slightly outwards. Keep your chest out, back pushed into the back pad and your midsection firm.

There should be a lever either side of your seat which you will need to unlatch to lower the plate down. Keeping your feet stable lower the plate down towards you controlling it slowly down, depending on your flexibility, until you feel the pull in the back of your thigh.

If your heels lift off the plate when lowering the plate down then your feet are positioned way too low on the plate. Push, don't bounce, the plate back up to starting position.

h. Smith Machine Squat

Position yourself in the Smith machine, resting the bar across your traps and upper shoulders.

Place your feet about 8-12 inches in front of your body, just wider than shoulder width apart. Have your toes pointing slightly outwards.

Now lower yourself downwards keeping your midsection firm, inhaling on the way down, keeping your feet and heels pushed into the floor. When your thighs are approximately parallel to the floor squeeze your glutes and hamstrings to push yourself back up again. Exhale on the way up.

Do not bounce the squat when pushing yourself back up. Keep the movement controlled throughout the exercise.

i. Cable Hip Extension

Place the ankle cuff around your right ankle on the low pulley on the cable crossovers (or the cable machine).

Facing the weight stack and holding onto the bar provided (you will need something stable to hang onto directly in front of you to keep you sturdy) lean forwards slightly, turning your right foot outwards slightly. Now push your foot up and back behind you, squeezing your butt. Have your left knee (your supporting leg) slightly bent so it can support your weight sufficiently.

Now lower your leg down to starting position. Complete your reps and then swap legs.