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How to Turn Your Pancake Butt into a Rounded Wonder

Athletic girl doing exercise for glutes with resistance band.

Do you have a flat butt that makes you feel less confident about your appearance? Have you tried numerous exercises and diets with little to no improvement? Don't worry; you're not alone. 

Many people struggle with the same issue, but the good news is that you can transform your pancake butt into a voluminous booty with dedication and patience. This article will cover practical tips to help you build a firmer, rounder, and more lifted derriere and touch upon the next-best solution in the form of a precision-engineered BBL.  

What Causes a Pancake Butt?

image of a flat butt, aka a pancake butt

Before we dive into the solutions, it's essential to understand the root cause of a pancake butt. Here are a few reasons that may explain you may have a flat derriere:

  • Genetics: Some individuals are naturally predisposed to having a flat butt due to their genes.

  • Sedentary Lifestyle: Sitting for prolonged periods can weaken your gluteal muscles, leading to a flatter butt.

  • Poor Diet: Eating a diet that lacks essential nutrients, particularly protein, can hinder muscle growth and development.

  • Age: Your muscles lose strength and mass as you age, leading to a flatter butt.

  • Pregnancy: Hormonal changes and breastfeeding can contribute to a "pancake butt" developing after giving birth.

How to Add Volume to the Butt On Your Own

1. Strength Training

Strength training is the most effective way to build muscle mass and definition in your glutes. Here are some of the top exercises that target your gluteal muscles:

  • Squats: Begin by standing with your feet shoulder-width apart and your toes pointing forward. Bend the knees and lower the hips as if sitting in a chair. Keep your back straight, your chest lifted, and your weight on your heels. Return to the starting position, repeating for three sets of 10 to 12 repetitions.

  • Lunges: Start by standing with your feet at hip-width and your hands on your hips. Next, step to the front with your right leg, bend your knee, and lower your hips until your right thigh is parallel to the floor. Return to the starting position and repeat with your left leg. Do three sets of 12 reps for each leg.

  • Deadlifts: Begin by standing with your feet hip-width apart and hold a barbell or dumbbell in front of your thighs. Hinge forward from your hips (make sure not to keep your core engaged and shoulders pulled back), keeping your back straight and your weight on your heels. Lower the weights to the floor, then lift them back to the starting position. Do three sets of eight to 10 reps. Romanian deadlifts are a great variation of this exercise, focusing more on the hamstring and glute muscles. 

It is important to note that your goals should dictate your max weight and reps. Aim for a heavier maximum weight and lower reps to achieve more volume in your buttocks. If you want to slim down your body by losing stubborn fat while adding some accented shape to your buttocks, go with a lighter max weight and higher reps. 

2. Cardiovascular Exercise

biking concept image of several bikes

Cardiovascular exercise is crucial for burning excess body fat and revealing gluteal muscles. These are a few of the best cardio exercises to incorporate into your workout routine:

  • Running: Running is a great way to burn calories and tone your lower body. Start with short distances and gradually increase your speed and mileage.

  • Cycling: Cycling is a low-impact exercise that targets your glutes, hamstrings, and quadriceps. You can cycle outdoors or use a stationary bike at home or the gym.

  • Stair Climbing: Climbing stairs is an intense cardio exercise that engages your gluteal muscles, calves, and thighs. You can use a stair climber machine or climb stairs in your home or office building.

3. Diet and Nutrition

Eating a balanced diet rich in protein, healthy fats, and complex carbohydrates is essential for building and maintaining muscle mass. These foods can help promote muscle building, which in turn can produce a firmer, rounder butt:

  • Lean Protein: Chicken, fish, turkey, eggs, and legumes are excellent protein sources, which are crucial for building muscle mass.
  • Healthy Fats: Avocados, nuts, seeds, and olive oil are healthy fats that provide essential nutrients and help regulate hormones.
  • Complex Carbohydrates: Brown rice, quinoa, sweet potatoes, and whole-wheat bread are complex carbohydrates that provide energy for workouts and support muscle growth.

4. Butt-Specific Exercises

woman doing glute bridge exercise

In addition to strength training and cardio, specific exercises target your gluteal muscles and help lift and firm your butt. Here are some of the best butt-specific routines to add to your schedule:

  • Glute Bridges: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower your hips down and repeat for three sets of 12 reps.
  • Donkey Kicks: Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Lift your right leg behind you, keeping it bent until your thigh is parallel to the floor. Lower your leg back down and repeat with your left leg. Do three sets of 15 reps for each leg.
  • Fire Hydrants: Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Lift your right leg out to the side, keeping your knee bent until your thigh is parallel to the floor. Lower your leg back down and repeat with your left leg. Do three sets of 10 reps for each leg.

5. Consistency and Patience

Building a firm, round butt takes time and consistent effort. Sticking to a regular workout routine and maintaining a healthy diet to see results is essential. Don't get discouraged if you don't see immediate changes; stay patient and trust the process.

Even if your butt is flat due to genetics, you can still build muscle mass and definition in your glutes with a consistent approach.

An AirSculpt BBL Does What Genetics Cannot

Having a flat pancake butt can be discouraging, but it's essential to remember that you have the power to transform your body with the right tools and mindset. Incorporate strength training, cardio, butt-specific exercises, and a healthy diet into your routine, and be patient with the process. 

If you have adopted these new routines into your schedule but are still unsatisfied with your results, BBL procedures offer a natural way to enhance the buttocks using your fat as a filler. With the AirSculpt Brazilian Butt Lift technique, no needles, scalpels, or stitches are required to sculpt dramatically rounded buttocks. 

Downtime lasts just 24 to 48 hours, and buttock scars resemble tiny freckles, if they even form at all, thanks to the two-millimeter-wide entry points needed with AirSculpt. This last point is a significant advantage over implants and traditional liposuction-based fat transfers, which are much more invasive by comparison. 

To learn more about this next-generation body sculpting treatment, call the fat transfer specialist nearest you to begin a free consultation. 


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