For women who are dissatisfied with having a flat backside, a butt lift can be an appealing option. However, there are exercises that are said to help individuals maximize and reshape their glutes. These exercise movements may provide individuals with greater firmness, but will not produce the same contouring results that plastic surgery is capable of:

Deep Squats

Old school? Yes. Effective? You bet. The deep squat is one of the most underrated lower body exercises there is. Here’s how it’s done: Stand with your feet just a little more than a shoulder width apart, and prop an exercise bar (or if you need to be resourceful, a weighted pole or broom) behind the neck on the shoulders. Holding the bar, squat down as far as you can. Picturing your butt touching the ground may help, but make sure your knees don’t go over your feet. Slowly raise back up, making sure your glutes are doing the work. Do 10 repetitions.

Scorpion Kicks

For scorpion kicks, start by placing the bar in front of your body. Bending 45 degrees at the waist with your butt sticking out, stand with one leg and kick the other leg straight back as if you are trying to kick yourself in the back of the head. Remember, you can use the bar for balance, or if you are using a household item for a bar you may be able to do this facing a wall instead (and using the wall for balance). Do 10 repetitions with each leg.

Step Ups

You’re familiar with the phrase “feel the burn,” right? Step ups will make you feel it in the glutes, right where you want it. It requires a flat exercise bench; if you’re improvising at home, it can be done in front of stairs, but you will need to skip at least one step. Stand in front of the bench or step, keep one leg on the ground and placing the other foot on the bench or step. Push yourself up to a standing position on top of the bench or on the other step, without letting the originally grounded foot touch it. Slowly lower yourself back down. You just completed one repetition! Repeat for 10 repetitions on each leg, and enjoy the burn; that means it’s working!

Despite the efficacy of these exercises, many women still opt to undergo butt lift surgery as a means of complementing their butt exercise efforts. If this interests you, further information is available on the Texas Institute of Functional Medicine (TIFM) website for a butt lift near Highland Park, Texas.