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2 Tips for a Great Jean Clad Butt! Get Summer-Ready!

Summer is just around the corner, so don't give up on toned legs and a gorgeous butt! We bring you 2 proven ways to lift your butt. Implement them right now and notice a change in the way your jeans fit.
close up of the buttock of a woman wearing jeans and playing frisby with her friend in the beach. The image of the friend is blurred.

Have you ever wondered how the Kardashian keeps the world spellbound with her sense of style? She recently stole the show in a unique Schiaparelli haute couture creation by Daniel Roseberry, showcasing her hourglass form. Looks like a staggering number of freshwater pearls and crystal pearls were used to adorn the draped skirt and top of the costume — over 50,000 freshwater pearls and 16,000 crystal pearls, to be exact. It’s hard not to be in awe, as she embraces her signature glittery bare gowns that display her notorious backsides to her preference for plunging necklines.

Who says you need a Schiaparelli haute couture gown to make a fashion statement? Even in a pair of simple jeans, you can rock a stunning look that turns heads. While the Kardashian clan may be known for their extravagant fashion choices, you don’t have to go over the top for a notorious backside.

Here are some fun, street-smart tips to make your derriere look fabulous:

1. Wear heels:

A pair of heels can instantly lift and perk up your butt, giving it a higher and more defined look.

2. Opt for high-waisted jeans:

Make sure they sit at your natural waistline. This creates the illusion of a smaller waist and accentuates the curves of your butt.

3. Consider a belt:

You can further emphasize your waistline, and make your butt appear more prominent, by adding a belt to your outfit.

4. Choose cheeky underwear:

Opt for thongs or cheeky briefs that don’t cover your entire butt, but rather can outline the shape and contour of your butt.

5. Pay attention to pocket placement:

To give the appearance of a raised and perkier butt, search for jeans with higher-set back pockets.

6. Opt for darker washes:

Darker colors can create a visual illusion of a slimmer silhouette, making your butt appear more defined and streamlined.

However, if you’ve tried all these tricks to show off your butt in jeans and you’re still not satisfied, it’s time to work for it.

A flat buttock may be caused by excessively tight glute muscles. To address this, MyFat Diet recommends following these 2 tips:

1. Foam Roll and Stretch your glute muscles:

No matter what your genetic makeup, a flat buttock clearly shows that the glute muscles are overly tight. If you want to lift your butt, first and foremost, foam roll and stretch your gluteus muscles.

2. Strengthen the gluteus maximus, medius, and minimus!

These 3 butt muscles need to be strong—If not, you’ll never have the attractive butt you desire!

By combining stretching and strengthening exercises, you can improve the condition of your glute muscles and display a rounded butt.

Before we delve into the topic of how to strengthen the 3 Musketeers of your butt, it’s important to understand why they may become weak and flabby in the first place.

2 major culprits that can contribute to the weakening of the gluteus maximus (GM) muscle are:

When you stand with your weight shifted to one side for a long time:

Your glutes will become weaker and tighter if you regularly hold the posture depicted below. Your body will refrain from using your glutes once they become weak and tight out of fear that they might tear.

man in professional attire, sitting on high stool, standing on one leg and while resting other leg on the chair, talking on the phone to someone

When you sit for a long time, whether at work or at home:

professional woman in office attire, sitting cross legged in chair holding a lap top in the thighs and working

When you spend long hours sitting, whether with or without your legs crossed, the gluteus maximus (GM) muscle may become less activated. This creates a synergistic dominance, where other muscles, such as the hamstrings and hip adductors, compensate for the weak GM muscle, during hip extension.

Here’s how the hamstrings and hip adductors, help in your daily routine:

Whether at the office or at home, when you get up from your chair or from the floor, it’s the hamstrings that lift your body up. They extend your hip and bend your knee to propel your body upward as you climb a flight of stairs.

When you bend forward, such as picking up your wallet which fell to the floor, or putting on your shoes, the hamstrings work to control the lowering phase. When you run or walk, the hamstrings do the hip extension and knee flexion to help you in the propulsion phase.

The hip adductors help you stand with your legs close together and are very active when you cross one leg over the other. For instance, when you put on your underwear while standing or when you hold a tree pose in yoga, the adductors provide the necessary support.

Do exercises that target hip extension and activate your glutes.

But wait! Here’s a catch-22 situation! To mitigate the negative effects of prolonged sitting and poor posture, you need to activate your gluteus maximus muscle. However, solely focusing on your glutes won’t work like magic. To develop a strong glute, you also need a solid core, which includes the muscles of your abs and lower back.

So, for a thorough strategy, here is a holistic plan that combines core stability and glute strength workouts!

Start with foam rolling and stretching:

a person lying on a roller exercise

Before engaging in glute exercises, use a foam roller to release any tightness or tension in the glute muscles. Focus on rolling out the entire glute area to improve blood flow and loosen up the muscle fibers. Slowly rock back and forth until you locate a tender area. Spend 10-20 deep breaths on that delicate area, and then move on to the next one.

You can also do stretching exercises that target the glutes. Here’s a pigeon yoga pose, to release tension in your glutes and hips. Start on all fours and move your left knee toward your left wrist. Slide your right leg back and extend your spine. Hold this pose for 5-10 deep breaths. Release and repeat on the right side.

woman doing pigeon pose on yoga mat to stretch the glutes

Maintain awareness on your glutes:

During the workout, focus your awareness on the targeted glute muscles. By consciously connecting your mind to your glutes, you can establish a strong mind-muscle connection, and thereby a much rounder butt. Visualize the pull and push of your glute muscles with each of the exercises demonstrated below.

Resistance Band Short Lever Bridges:

a person lying on a mat
doing band gulte bridges

Perform a bridge with a shorter bridge lever, meaning your feet are closer to your butt. This modification reduces the activation of the hamstrings and allows the GM muscle to become the primary muscle activated throughout. Hold this extended pose for a count of 20, then slowly lower your hips down to the starting position.

Bar/Dumbbell Shallow Squat Press:

a person holding
dumbbell-squat-press exercise

Bend your knees and squat down low, as if you were sitting in a chair, keeping your weight on your heels. At the bottom of the squat, pause for a count of 10. Return to standing by pressing the dumbbells upward and straightening your knees. This counts as one rep. Don’t worry if you don’t have a dumbbell or barbell at hand, just hold a bottle in each hand instead.

A recent study found that deep squats can be highly effective for increasing your glute size. Deep squats involve squatting to a lower depth, where your hips go below your knees.

woman doing deep squat for glute strength holding a kettle bell in hand

When you do deep squats, you engage not only your gluteus maximus but also your quadriceps, hamstrings, and core muscles. Adding deep squats can be a logical next step if you’ve been practicing shallow squats for a few months and want to advance. Holding a deep squat for a count of 20 or 30, will keep your glute muscles challenged.

Glute Kickbacks And Squat:

Glute Kickbacks And Squat workout

Kick your left leg out backward until the band feels snug. When you reach the top, pause, then bring your left foot back and squat. Stand back up, kick your right foot out behind you, pause for a moment & lower down into a squat. Do 5 reps on each side.

Resistance Band Leg Lifts:

Resistance Band Leg Lifts workout

Lift your left leg out to the side while supporting your weight on your right leg. Tighten the band as much as you can without moving your hips. Bring your left foot back to the beginning position by controlling your movement, then switch sides. Do 10 reps on each side.

Bridge Butterflies:

a person lying on a mat with a rubber band

Get into the bridge pose with your feet closer to your butt and press your pelvis up. Make sure not to overextend. Bring the knees in and out, letting your knees fall open like a butterfly. Repeat this knee movement in and out for up to 20 counts.

Kneeling Straight Leg Lifts:

a person in blue yoga pants on a mat

This is one of the Non-weight bearing exercises for the GM muscle. Start in an all-fours position, and kick your right foot up toward the ceiling, engaging your glutes. Return to the starting position and extend your left leg out behind you. Do 15 reps on each side.

Forearm Plank Hold For Good Core Stability:

woman doing a forearm or elbow plank in a sport wear

Bend your arms at your elbows so your weight rests on your forearms. Keep your body straight from head to heels while contracting your core and glutes. Hold for a count of 30.


Woman wearing sport wear lying on her belly in a relaxed manner on a yoga mat

Close your eyes and let your whole body relax on the floor. Tuck your belly towards the floor and inhale deeply. Permit your body to sink deeper into the floor with each exhale.

With these workouts, your glutes will be worked on from a variety of angles to give you a well-shaped butt. Thanks to these suggestions, you can now wear any pair of jeans with confidence and stand out everywhere you go. Put on your Beyoncé best!

FAQ: Tips for a Great Jean Clad Butt – Get Summer-Ready!

How can I make my butt look fabulous in jeans?

To make your butt look fabulous in jeans, you can follow these street-smart tips:

  1. Wear heels: Heels can instantly lift and perk up your butt, giving it a higher and more defined look.
  2. Opt for high-waisted jeans: High-waisted jeans that sit at your natural waistline create the illusion of a smaller waist and accentuate your butt’s curves.
  3. Consider a belt: Adding a belt to your outfit can emphasize your waistline and make your butt appear more prominent.
  4. Choose cheeky underwear: Opt for thongs or cheeky briefs that outline the shape and contour of your butt.
  5. Pay attention to pocket placement: Look for jeans with higher-set back pockets to give the appearance of a raised and perkier butt.
  6. Opt for darker washes: Darker colors can create a visual illusion of a slimmer silhouette, making your butt appear more defined and streamlined.

Key information:

  • Wear heels, opt for high-waisted jeans, consider a belt, choose cheeky underwear, pay attention to pocket placement, and opt for darker washes.

How can I strengthen and lift my butt?

To strengthen and lift your butt, you can follow these tips:

  1. Foam Roll and Stretch your glute muscles: Foam rolling and stretching your glute muscles can help release tightness and tension. Focus on the gluteus maximus muscles.
  2. Strengthen the gluteus maximus, medius, and minimus: These three butt muscles need to be strong to achieve a lifted and attractive butt. Perform exercises that target hip extension, such as bridges, squats, kickbacks, leg lifts, and plank holds.

Key information:

  • Foam roll and stretch your glute muscles, then perform exercises to strengthen the gluteus maximus, medius, and minimus.

Why do the glute muscles become weak and flabby?

The glute muscles can become weak and flabby due to two major culprits:

  1. Prolonged weight shifting to one side: Standing with your weight shifted to one side for a long time can lead to weaker and tighter glute muscles.
  2. Prolonged sitting: Sitting for extended periods, whether at work or home, can result in the gluteus maximus muscle becoming less activated, causing other muscles to compensate and weaken the glutes.

Key information:

  • Weight shifting to one side and prolonged sitting can contribute to weak and flabby glute muscles.

What exercises can target the glute muscles?

To target the glute muscles effectively, you can incorporate the following exercises into your routine:

  • Resistance Band Short Lever Bridges
  • Bar/Dumbbell Shallow Squat Press
  • Glute Kickbacks and Squat
  • Resistance Band Leg Lifts
  • Bridge Butterflies
  • Kneeling Straight Leg Lifts
  • Forearm Plank Hold for Core Stability

Key information:

  • Resistance band bridges, shallow squats, kickbacks, leg lifts, bridge butterflies, kneeling straight leg lifts, and forearm plank holds can target the glute muscles.

Why is core stability important for glute strength?

Core stability is important for glute strength because a strong core, which includes the muscles of the abs and lower back, supports and enhances the effectiveness of glute exercises. By having a solid core, you can maintain proper form and maximize the activation of the glute muscles during workouts.

Key information:

  • Core stability supports and enhances glute exercises for better strength and activation.


By implementing tips like wearing heels, choosing high-waisted jeans, and paying attention to pocket placement, you can enhance the appearance of your butt in jeans. Additionally, strengthening and lifting your glute muscles through exercises such as bridges, squats, and kickbacks can contribute to a more defined and toned butt. It’s important to focus on both stretching and strengthening exercises for the glutes and maintain core stability for optimal results. Remember to consult with a professional trainer or fitness expert to tailor the exercises to your individual needs and goals.

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