If you’re trying to achieve a curvy figure or a bigger butt, chances are you’re an ectomorph. Of the three body types, ectomorph, endomorph and mesomorph, the ectomorph is the slimmest. “Low fat genetics” or “low muscle genetics” are usually associated with this body type.

muscle genetics
If you have low muscle genetics, it is very easy to overdo your muscles. If you overtrain your muscles, or if you don’t pay attention to nutrition at all, you could be causing your muscles, and therefore your butt, to get even smaller. This is known as the catabolic state. It is a state your body enters during or immediately after exercise. If your workout takes long enough that your body runs out of energy, it will go into a catabolic state and your body will begin to break down muscle tissue to make up for this lack of energy. If you’re trying to lose weight, this wouldn’t be a big deal, as you’ll also be burning a lot of fat in this state. However, if your goal is to have a bigger butt, you won’t want this. After all, we want our bodies gain weight.

Now, ectomorphs who have trouble gaining weight or trying to achieve a curvy figure don’t necessarily have “real” undermuscle genetics. It is genetics for a high metabolism, resulting in difficult mass gain. When you have a high metabolism and don’t eat enough (healthy) fats, you’re much more likely to constantly live in a catabolic state where you’re always burning fat and muscle and never achieve a curvaceous figure. So, we come to the rules.

1. DO NOT exercise for more than 45 minutes.
If you are only worried about the butt area, even 25 minutes is enough.

The reason you shouldn’t do this is to avoid going into the catabolic state and to avoid damaging your muscles beyond the point where you can effectively recover within 48 hours (the next workout). Your exercise should be short, but heavy. And don’t worry, “heavy” sounds scary, but it’s not as much of a problem as it sounds. Just a few intensive sets before you get on with your day.

2. Don’t do strenuous cardio.
Stick to strength training. For the same reason as above: avoid entering a catabolic state. Running, biking, all those activities will make you lose weight and therefore lose butt.

3. Have a nutritious meal ready for after training.
Don’t wait too long to eat carbohydrates (preferably fruit or juice) and sufficient amounts of protein after your workout. The catabolic state occurs when energy is depleted. So don’t use up all your energy by exercising for too long, and when you’re done, refuel as soon as possible!

4. Try not to run out of energy at all – eat plenty of healthy fats and protein
Eat plenty of good fats, like avocado, olive oil, coconut. Why fat? Fats take longer to break down and contain more energy per gram than protein and carbohydrates. Eating healthy fats in fair amounts throughout the day provides you with a constant source of energy that prevents you from going into a catabolic state that burns your glutes. So while fats take care of energy needs for daily activities, protein intake will ensure that your muscle continues to grow.

5. If you are not an ectomorph
If you’re not an ectomorph, but just someone with a flat butt, you probably have a case of “lazy butt syndrome.” What this basically means is that your neuromuscular system is working in such a way that the glutes are recruited less than they should be during movements in which the glutes are involved. In this case, even if you squat, you still won’t be recruiting enough glutes to produce a serious boost for glute growth.

How can you fix it? (Even if you are an ectomorph, the tips below will still benefit your butt growth results, so by all means follow them).

one. First of all, make sure you are only doing exercises that you KNOW involve glute activity. Like squats, deadlifts, lunges.
two. When doing these exercises, make absolutely sure that you squeeze your glutes at the end of the crunch portion of the movement. People without lazy glute syndrome don’t have to focus on doing this consciously, they’re already doing it enough. You, on the other hand, have to make up for the fact that your wanderer is not automatically recruited. Therefore: squeeze. The more you do this, the more you’ll learn to automatically recruit your butt during daily functions, further enhancing growth.
3. Try to finish the entire movement. you need to go under enough, and you also need to complete the movement when you stand up (usually this is where you squeeze).
Four. After exercise, stretch your lower body, especially your glutes.

If you follow these tips, along with a decent training program designed specifically for your goals, you’ll be sure to pack some meat!