Getting The Perfect Butt

If you’ve ever walked into a room and noticed all eyes on that girl, the girl with the full, round, perfect butt, then you’ve had a glimpse of the power of the booty. Aside from attracting a mate, a great butt is first and foremost for us – for our own self-esteem and self-confidence.

We’re supposed to love and accept our bodies exactly the way they are (and we do!) – but we also know that life is way too short to have a backside that doesn’t make us feel like the fun, sexy, attractive woman we are inside – the woman who effortlessly exudes confidence and always seems to get what she wants.

Constructing the butt of your dreams is not effortless, but it’s also not very difficult if you know exactly what to do. Because the butt is made up of three large muscles, you can absolutely sculpt your butt into any shape you want through diet and exercise! As true as this is, one of the biggest problems with trying to grow your ideal butt is the dizzying amount of information available on the internet. Many women just don’t know where to start. Luckily, this is what we do best!

This site will help you navigate the endless knowledge base of diet plans and workouts by focusing on the key factors you need to get real results for your individual booty type. Forget squat challenges and hip dips and everything in between, and let’s just start at the very beginning. In order to know how to get where you want to go, you have to know where you are right now. Here’s a list of eight things to consider if you’re really serious about getting a healthy butt:

Determine your current butt shape

To get a healthy, round, and shapely booty, you first have to determine what your current butt shape is. Once you have that figured out, you can focus on the plan of action necessary to begin molding your current butt into your ideal booty size and shape.

Wait, isn’t my butt shape and size determined by genetics?

Genetics plays a role in booty shape and size, but it’s only a small part of the equation. In the fitness world, we say that a person’s physique is 70% nutrition, 20% training and 10% genetics. So even if you weren’t naturally blessed with a jaw-dropping booty, you CAN achieve your ideal butt shape and size through good old-fashioned diet and exercise. The trick is knowing which diet and which exercises to focus on, which is why you first need to know what your current butt shape is.

There are four main butt shapes that can be likened to different letters of the alphabet. Read on to find out which shape you are.

H-shape: Your butt is kind of square. You have full cheeks and prominent love handles, with noticeable indents at your hip bones. Goal: fill hip dips + reduce love handles.

O-shape →The bubble butt or “O”-shaped butt is the most desired butt shape in Western culture. This is your classic American booty. If you have this shape, congratulations. You’re likely reading this because you just want it to be even bigger, or you’re looking to tone it up a little bit. Goal: your shape is great, so all you need are more butt-building exercises to tone and build up even more volume. Rather than judge you for being greedy, we’re delighted by your fervid disposition.

V-shape →You have a nice, powerful gluteus medius. You naturally use it to do a lot of everyday things while the rest of your butt just rides along underneath without contributing to your daily movements. Goal: build up your lower butt.

A-shape → You have a fat distribution through the lower half of your butt and may have some excess fat around your outer thighs. This is the classic pear-shaped booty. Goal: lift and tone + build upper butt.

Targeted butt exercises

In order to get a round, healthy and shapely butt, you first have to determine which muscles are underdeveloped in your butt, and then come up with a plan to strengthen those muscles through exercise. As you start working on strengthening the underdeveloped muscles, they will begin to get bigger, and your butt will gain volume. The type, frequency and duration with which you do the targeted exercises is different for each butt shape. This is why the squat challenge doesn’t work for everyone. In addition to that, some people have knee pain and can’t do deep knee bends or lunges. There are plenty of targeted butt exercises for these individuals as well.

High intensity interval training for your butt

The best type of cardio for building your butt is high-intensity interval training (HIIT) because it preserves muscle tissue while burning away a lot of fat. One of the best things about HIIT is that you can burn up to 500 calories within a very short period of time, typically 20 minutes. The worst thing about HIIT is that it’s no walk in the park. You will literally be working your butt off and finish drenched in sweat if you’ve done it right. Even so, 20 minutes of HIIT sure beats trudging uphill on a treadmill all afternoon.

Remember that just because HIIT is high intensity, doesn’t mean it has to be high impact. If you are a beginner or just starting back after a long hiatus from working out, you can still accomplish a very effective low impact HIIT session in a swimming pool, on an elliptical, or on a stationary bike. HIIT is all about exerting yourself hard for a short time, like one minute, and then resting and letting your heart rate return to normal before doing it again. It doesn’t matter how you achieve the exertion, as long as you are fully exerted.

Focused cardio

Some butt shapes require longer cardio sessions, while others do better with shorter sessions. It’s good to have a little mix of everything to keep your body guessing. A couple of 20-30 minute cardio sessions per week is really all you need in your training regimen for a well-rounded butt. The most important thing when doing cardio is to focus your mental energy on engaging your glutes during the exercise. If you spend 30 minutes on an elliptical or walking uphill on a treadmill, squeeze your butt with each move to maximize your glute-building efforts.

Butt-boosting nutrition plans

If you want to grow a butt, you have to eat the right foods at the right time and in the right proportions. A powerful butt requires plenty of healthy fats like avocados, nuts, salmon, and cold-pressed oils. Eat these far more than you eat saturated animal fats and fat from junk foods. Avoid fried foods as much as possible because they contribute to cellulite and systemic inflammation in your body. In addition to fat, you need to eat lean protein and slow-digesting carbohydrates that won’t spike your insulin. Foods like baked skinless chicken with the fat trimmed off and hummus are excellent choices.

Cellulite help

Cellulite on the butt, thighs, hips, and abdomen is very common, and it’s also completely correctable. A daily regimen of dry brushing, exfoliation, detox masques and moisturizing, coupled with replacing junk food with clean foods is enough to significantly reduce the appearance of cellulite on any size body. If you stick with this for a few months, your cellulite can completely vanish. The truth is, you don’t need expensive cellulite creams because you can easily make everything you need to get a cellulite-free body right at home.

Water intake

Increase your water intake to the recommended 8 glasses per day. You could drink more depending on your activity level, but make sure you’re taking a multi-vitamin or electrolytes to replace lost minerals.


Stretching leads to long, flexible muscles, and it also reduces injuries associated with exercise. Ideally, you will set aside 10-15 minutes after every workout to thoroughly stretch all of your major muscle groups. Avoid stretching muscles before they’ve been properly warmed up. The best time to stretch is after a workout or after a hot bath.

The bottom line

Remember, your butt shape is not set in stone – it never was, and it is completely normal for your butt to morph into different shapes over time. You may have been one shape when you were a little girl, another shape when you were in college and a whole other shape after having a baby. Your butt can also change shape over the course of a few weeks or months. If you have a pear-shaped butt and then you pack on ten pounds over the holidays, you might find in January that your butt is H-shaped. If your butt can so readily change shape without your conscious effort, how much do you think you could change the shape of your butt, if you really tried? By incorporating the right type and amount of exercises and foods into your daily routine, you can mold the size and shape of your butt into one that’s round and full, and we’re here to help you every step of the way.