There are a lot of people out there who are worried that sleeping on their back will give them a flat butt. Rest assured, this is not the case!
While muscle tone and fat stores do impact your butt shape, sleeping on your back will not have any significant impact on its appearance. To keep your butt looking its best, make sure to exercise your glute muscles regularly and avoid sitting down for prolonged periods of time. With a little effort, you can achieve the butt of your dreams!
What causes a flat butt?
There are two main causes of a flat butt, otherwise known as pancake butt: weak glutes and excess fat stores.
If you don’t exercise your glute muscles, they will become weak and your butt will begin to flatten. Additionally, if you sit down for long periods of time, the muscles in your butt will weaken and your butt will lose its shape.
Does sleeping on your back flatten your butt?
No, sleeping on your back does not flatten your butt. However, if you have weak glute muscles or excess fat stores, your butt may appear flat. To prevent this, make sure to exercise regularly and avoid sitting for prolonged periods of time.
The only way sleeping on your back is going to flatten your butt is if you literally spend your whole time in bed. This is like if you sit down all day, eventually your muscles will weaken and your butt will get flatter. For most people though, getting up and doing some exercise throughout the day stops this from every happening.
If you have a bigger, rounder butt, you may be interested in our post on best sleeping position for bigger hips.
Does sleeping on your stomach make your butt bigger?
No, sleeping on your stomach makes no difference to whether or not your butt gets bigger. In fact, your sleeping position has no impact at all on how big your butt is, or it’s shape.
Does sitting down too long make your butt flat?
Yes, sitting down for prolonged periods of time can make your butt appear flat. This is because the muscles in your butt will weaken from lack of use. To prevent this, make sure to get up and move around regularly throughout the day.
Read also: Can you sleep in a waist trainer?
What is dormant butt syndrome?
Dormant butt syndrome happens when your glute muscles (the muscles that form your butt) weaken over time. Your butt muscles are big muscles that are used for everyday activities such as walking, running, and even lifting things from the floror.
A weak butt isn’t something that happens overnight, but these powerful muscles can lose tone over time if you are very inactive. For example, if you sit all day at a desk and then sit on the couch all evening, eventually you will get a weak butt that turns into that pancake butt appearance.
How can you fix a flat butt?
If you’re unhappy with the appearance of your butt, there are a few things you can do to fix it. First, make sure to exercise your glute muscles regularly. This will help to tone and lift your butt. Additionally, make sure to avoid sitting for prolonged periods of time, as this can lead to a flattening of the butt.
How can I get a bigger butt?
If you want to achieve a bigger butt, you will need to build up the muscles in your glutes. This can be done through a variety of exercises, such as squats, lunges, and kickbacks. Additionally, you may want to consider adding some weight to your workouts to further challenge your muscles. With dedication and hard work, you can achieve the butt of your dreams.
However, it should be noted that sleeping on your stomach does not give you a bigger butt.
The best exercises to stop your butt getting flat
– Squats
Squats are a good exercise to help keep your butt looking good. To do a squat, stand with your feet shoulder-width apart and bend your knees until your thighs are parallel to the ground. Be sure to keep your back straight and your chest up throughout the movement. For an extra challenge, you can add weight to your squat by holding a dumbbell in each hand.
– Lunges
Lunges are another great exercise for toning your butt. To do a lunge, start by standing with your feet together. Step forward with one foot and lower your body until your front thigh is parallel to the ground. Be sure to keep your back straight and your chest up throughout the movement. For an extra challenge, you can add weight to your lunge by holding a dumbbell in each hand.
– Kickbacks
Kickbacks are a great exercise for targeting the muscles in your butt. To do a kickback, start by standing with your feet together. Step back with one foot and lower your body until your front thigh is parallel to the ground. From this position, extend your leg back behind you and squeeze your glute muscles. Be sure to keep your back straight and your chest up throughout the movement.
– Hip Bridges
The glute bridge is a great exercise for targeting the muscles in your butt. To do a hip bridge, start by lying on your back with your feet flat on the ground and your knees bent. Drive your heels into the ground and lift your hips off the ground until your thighs and torso are in line with each other. From this position, squeeze your glute muscles and hold for two seconds. Return to the starting position and repeat.
– Donkey Kicks
Donkey kicks are a great exercise for targeting your glute muscles. To do donkey kicks, start by getting down on all fours. Lift your right leg off the ground and kick your leg back behind you, keeping your knee bent. Squeeze your glute muscle at the top of the movement. Return to the starting position and repeat with your left leg.
– Hip Thrusters
The hip thruster is a great exercise for targeting the muscles in your butt. To do a hip thruster, start by lying on your back with your feet flat on the ground and your knees bent. Drive your heels into the ground and lift your hips off the ground until your thighs and torso are in line with each other. From this position, thrust your hips forward and squeeze your glute muscles. Return to the starting position and repeat.
– Fire Hydrant
The fire hydrant is a great exercise for targeting the muscles in your bum. To do a fire hydrant, start by getting down on all fours. Lift your right leg off the ground and kick your leg to the side, keeping your knee bent. Squeeze your glute muscle at the top of the movement. Return to the starting position and repeat on the other side. Do 3 sets of 10-12 reps on each side.
– Clamshells
Clamshells are a great exercise to do at home with no equipment. Lie on your side with your knees bent and your feet together. Lift your top knee up towards the ceiling while keeping your feet touching. Squeeze your glutes at the top of the movement and return to the starting position. Do 3 sets of 10-12 reps on each side.
As you can see, there are a variety of exercises that you can do to target the muscles in your butt. By doing these exercises regularly, you can achieve a toned and lifted butt.
These exercises all target the glute muscles, which are responsible for giving your butt its shape. By strengthening these muscles, you can prevent your butt from becoming flat. Additionally, you may want to consider adding some weight to your workouts to further challenge your muscles.
You may also want to know: can I do a plank before sleeping?
Conclusion: Does sleeping on your back flatten your butt?
For people who are worried about sleeping on their back giving them a flat butt, we have some good news! You can prevent your butt from becoming flat by doing exercises that target the glute muscles. These exercises include lunges, kickbacks, hip thrusters, and fire hydrants.