Once you’ve built your glutes up to a size and shape you are happier with, then we can look at tackling the muffin top.įat loss requires a calorie deficit with a high protein diet to burn fat and preserve muscle ( again, you can get this from the calculator ). Remember, if you don’t eat, you won’t grow, and your glute shape won’t change. But honestly, a great bum can take years of consistent work and effort. I recommend training your glutes 3-4x times a week for a minimum of 3 months to see any glute shape and size changes. You must spend time in a calorie surplus with a high-protein diet to build new muscle ( you can get this from the calculator ). I’ve got a brilliant and handy CALORIE CALCULATOR on my website that will give you custom calorie targets, macro splits and advice on either building muscle or burning fat, make sure you check it out.

We need calories and protein to build muscle, so we need to eat to change our square glutes to round glutes.

I cover glute-building nutrition in detail in this article. If we don't fix your nutrition first, there is no point in looking at the exercises that build and shape your glutes.

Butt workouts for flat asses