How to Lift and Smooth Flat, Saggy Upper Buttocks - Tips for Rounder Glutes

What Causes Flat Upper Buttocks?

Having flat, underdeveloped upper buttocks is a common concern for many people. The upper area of the buttocks, also known as the gluteus maximus, can appear flat for various reasons:

• Lack of muscle mass - The glutes are made up of muscles, like any other area of the body. If the muscles are not well-developed, the upper buttocks will lack fullness and roundness.
• Muscle atrophy - As we age, we naturally lose muscle mass. This muscle loss causes the upper buttocks to droop and flatten over time if strength training is not done.
• Poor posture - Slouching and sitting for long periods can weaken the postural muscles, including the glutes. This contributes to an inactive, flattened upper butt appearance.
• Weight loss - Losing a significant amount of body fat can reduce the size of the upper buttocks. This is especially true if muscle is also lost in the process.
• Genetics - Some people naturally have a body shape with less projection of the upper buttocks due to bone structure and genetics.

Diet Tips for Improving Upper Butt Shape

Along with exercise, diet plays an important role in improving the look of flat, saggy upper buttocks. Here are some helpful nutritional tips:

• Eat adequate protein - Consuming high-quality protein sources like eggs, lean meats, dairy and plant-based proteins ensures your body has amino acids available to build and maintain glute muscles.
• Increase healthy fats - Getting more omega-3s found in fish, nuts and seeds helps fuel your body's hormone production to properly shape and lift the upper buttocks.
• Reduce refined carbs - Limiting processed grains, sugary foods and excessive starch inhibits storing body fat in the gluteal area that can flatten its shape.
• Eat butt-boosting fruits and veggies - Certain produce choices like avocados, blueberries, cherries, spinach and kale contain beneficial nutrients for butt firming.
• Stay hydrated - Getting enough water helps muscles contract properly during exercise and keeps skin taut for lifted glutes.

Bodyweight Exercises to Lift and Round Upper Buttocks

Bodyweight training is very effective for strengthening the upper glute muscles to create a perkier, rounder appearance. Try incorporating these moves:

Glute Bridge

Glute bridges specifically target the upper portion of the buttocks. To perform:

1. Lie on back with knees bent, arms at sides and feet hip-width apart on floor.
2. Engage core by pulling navel towards spine.
3. Push hips up towards ceiling, creating a straight line from shoulders to knees.
4. Squeeze glutes at top and hold for 2 seconds.
5. Slowly lower hips back to floor and repeat for 10-15 reps.

Donkey Kicks

This exercise shapes the upper buttocks while also working the thighs. To do donkey kicks:

1. Get on all fours with shoulders over wrists and knees under hips.
2. Engage core and lift one leg up with knee bent at 90 degrees.
3. Kick leg up towards ceiling, keeping knee bent.
4. Squeeze glutes at top.
5. Return to start and repeat for 10 reps each leg.

Fire Hydrants

Fire hydrants target the upper, outer glutes for a lifted look. Perform them by:

1. Starting on hands and knees, knees under hips and hands under shoulders.
2. Keep back straight and core engaged.
3. Lift one leg out to the side, keeping knee bent at 90 degrees.
4. Raise leg as high as possible, squeezing glute at top.
5. Slowly return to start and repeat for 10 reps on each side.

Best Weight Training Exercises for Flat Upper Buttocks

Incorporating weights into your training is one of the most effective ways to build muscle for curvier, lifted upper glutes. Some of the top choices include:

Barbell Hip Thrust

This exercise directly isolates the upper glutes. To perform:

1. Sit lean back against a bench with shoulders on top and feet hip-width apart on floor.
2. Place loaded barbell across hips and engage core.
3. Drive through heels to thrust hips up, squeezing glutes at top.
4. Slowly lower back down just short of touching floor.
5. Repeat for 3 sets of 10-12 reps.

Weighted Donkey Kicks

Adding resistance to donkey kicks ups the muscle building stimulus. Try it by:

1. Getting into donkey kick position on hands and knees.
2. Place exercise band, ankle weight or other load around 1 leg.
3. Kick loaded leg up, engaging upper glute.
4. Return to start position.
5. Complete 10-15 reps each leg.

Sumo Deadlift

Sumo deadlifts heavily work the upper glutes and surrounding muscles. Perform them by:

1. Stand with feet wide and turned out in sumo stance.
2. Push hips back, bend knees and grip barbell with arms inside legs.
3. Drive through heels and squeeze glutes to lift bar.
4. Slowly lower bar back to floor.
5. Complete 3 sets of 8-10 reps.

Other Tips for Smoothing and Lifting Upper Buttocks

A few other things you can do to help boost your upper glutes are:

• Massage - Regularly massaging your upper buttocks can help smooth out cellulite and loose skin. Use an anti-cellulite cream or dry brushing technique.
• Wear butt lifting underwear - Shapewear like booty shorts or effective underwear can temporarily help lift and round out a saggy upper butt.
• Do cardio - Getting in aerobic exercise helps reduce overall body fat to make reshaping the upper glutes easier.
• Add weight training reps - Increase reps to 20-30 range for exercises like bridges, kicks, deadlifts, etc. to maximize upper glute endurance.
• Try pilates - Pilates focuses on sculpting the glutes using bodyweight movements.
• Get quality sleep - Aim for 7-9 hours nightly for optimal muscle recovery and growth for a lifted tush.

Putting It All Together

Flattening of the upper glutes is common, but you can take action to lift and round out that area. Eating adequate protein, getting stronger through bridges, thrusts and weighted moves, and implementing our other helpful tips will have you on your way to your best butt.

Stay committed to proper diet and exercise focusing on the upper glutes. Be patient and keep your workouts challenging for naturally curvier, perkier upper buttocks and an all around stronger body.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.