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I'm 15 years old and have a flat bottom. My mom has a flat bottom too, and I don't want a butt like hers. At school my friends laugh at me that I don't have a shit at all. Are there exercises that would help me lift my buttocks, enlarge and round them? Is it even possible?

There are many exercises to strengthen and improve the appearance and shape of your buttocks. You can exercise at home, attend fitness classes at the club or use special machines in the gym. If you choose to exercise at home, do the exercises 3-4 times a week, 15-20 repetitions. To increase the intensity of the exercises, you can use special loads of 0.75-1.0 kg. Exercise 1 Stand slightly apart, you can put your arms on your hips. Make a large lunge with your right leg backwards so that the knee of the front leg does not extend past the toes. The torso should be straight and the abdomen tight. Return to the starting position and change the exercising leg. Exercise 2 Stand with your feet apart with your feet hip-width apart, your arms on your hips. Do a squat as if you wanted to sit on a chair, putting your weight on the heels of both feet. Try to lower your torso as low as possible, all the way to the point where your thighs are parallel to the floor. Do the squat for 5-10 seconds and then come back to the starting position. Exercise 3 Kneel down on your forearms. Raise the leg bent at the knee, tensing the muscles of the buttocks and come back to the starting position. Change the exercise leg. Exercise 4 Lie down on your back, bend your knees and lift your hips up. You can put a small rubber ball between your knees. Raise your pelvis upwards while tensing your buttock muscles and squeezing the saw with your knees. Exercise 5 Stand in front of the chair, put your hands on the backrest. Lift one leg back until there is a right angle between the thigh and lower leg. The thigh should be slightly back and the buttocks should be taut. Bring your leg backwards in small movements without moving your upper body. Return to the starting position and repeat the exercise for the other leg.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Joanna Barcikowska

Graduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs.Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.

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