Some women have a flatter appearance on their butt because they either have poor posture, lack of mass in the hip, or a combination of both. There are a few methods to improve the shape of your butt -- these include performing corrective and strength exercises. Corrective exercises focus on improving your posture, while strength exercises help you increase muscle mass. Integrate both in your workouts to gain their benefits.
Posterior Pelvic Tilt
The posterior pelvic tilt is a postural deviation where your pelvis is tilted backward, causing your lower spine to decrease its natural extension, says fitness professional Anthony Care, author of "Pain-Free Program." This causes your upper spine and shoulder girdle to round forward in order to maintain your center of gravity. It makes your butt appear flat and droopy.
Lack of Mass
In addition to the fat tissues, butt muscles provide the shape of your butt, as well as the support for your lower body when you stand and move. Weight training will stimulate muscle growth in your butt which will give you the definition you need. These exercises include squats, deadlifts, lunges and jumping exercises. For most strength exercises, the National Academy of Sports Medicine recommends you perform two to three sets of eight to 15 repetitions. Train on three non-consecutive days for at least four weeks to see any significant muscle growth.
A sedentary lifestyle can cause your body to lose muscle mass gradually which can also impact your posture, according to the National Academy of Sports Medicine. This can be caused by sitting with poor ergonomics for a long period of time, such as sitting with a rounded spine and hunched shoulders. Engage in low-impact activities, such as yoga, hiking, and tai chi, on the days between your workouts.
Corrective exercise training to prevent or even reverse the posterior pelvic tilt helps you increase lumbar extension, which will cause your pelvis to your push out slightly behind you. It will also pull your shoulders back to improve your upper spine posture. A sample exercise is the seated overhead raise, where you extend your shoulders and back as well as activate the deep abdominal and spinal muscles to support your posture. Stand with your right foot in front of you with both feet pointing forward. Lace your fingers together and extend both arms in front of you with your hands facing toward you. Raise your arms over your head and turn your hands so that they are facing up. Tighten your left buttock to stabilize your pelvis, and do not move your torso as you stretch. You should feel your lower back extend slightly. Hold this position for five to six deep breaths. Switch leg position and repeat the stretch.