There are several potential causes for increased buttocks size in both men and women. Buttocks size is determined by a combination of factors including genetics, diet, exercise, and medical conditions. Understanding the underlying causes can help determine the best solutions for reducing buttocks size if desired.
Genetics
Genetics plays a major role in determining the natural shape and size of the buttocks. A person’s DNA contributes to characteristics like fat distribution, muscle shape, and bone structure. Those with genes that predispose larger hips and rear ends may have difficulty reducing buttocks size through lifestyle changes alone. Genetics can account for ethnic differences in buttocks shape and tendencies to store more fat in this area.
Weight Gain
Overall weight gain often leads to increased fat deposition in the buttocks. The buttocks contain a high concentration of fat cells that expand in size during weight gain. This is especially true for women, as female hormones encourage fat storage around the hips and rear. Even a modest weight gain of 5-10 pounds can dramatically increase buttocks size if most of the fat is stored in this region. Targeted exercise may help reduce fat in other areas, but genetics controls where excess fat gets deposited.
Muscle Growth
The gluteal muscles make up a large portion of the buttocks area. Exercises that target the gluteus maximus, gluteus medius, and gluteus minimus can lead to significant muscle growth. Strength training with squats, lunges, hip thrusts, and other glute exercises builds bigger, rounder, more lifted buttocks. However, this muscle growth is usually considered desirable and may actually reduce the appearance of buttocks fat.
Cellulite
Cellulite is uneven fat deposits that create a dimpled appearance. It often occurs in the buttocks and thigh region. Hormonal factors, genetics, lack of exercise, and excess fat can increase cellulite. The indented appearance of cellulite makes the buttocks look larger even in the absence of major weight gain. Treatments like dry brushing, massage, and cosmetic procedures may improve the appearance of cellulite.
Poor Posture
Postural habits can enhance the projection and appearance of larger buttocks. Excessive anterior pelvic tilt flattens the lower back while sticking the rear end out. This makes the buttocks more prominent. Weak core muscles, hip flexors, and glutes allow the pelvis to tip forward into this posture. Improving posture through exercises that target the back, abdominals, and glutes can reduce the exaggerated buttocks prominence caused by excessive pelvic tilt.
Medications
Certain prescription medications are associated with weight gain and fluid retention in the buttocks region. Corticosteroids, anti-depressants, birth control pills, and injections for diabetes and hormonal conditions can cause fat redistribution leading to a rounder, larger derriere. Reducing medication dosages under a doctor’s supervision or switching prescriptions may help alleviate this side effect. Lifestyle changes can counteract small medication-related weight changes.
Pregnancy and Childbirth
The hormonal changes of pregnancy promote increased fat storage and water retention around the hips and buttocks. The pelvic bones actually widen during pregnancy and remain slightly widened postpartum. Carrying the excess baby weight out front also exaggerates the rear shape. It’s normal for the buttocks to enlarge during pregnancy and remain somewhat larger after delivery. Focus on gradual postpartum weight loss and pelvic floor exercises to help restore muscle tone.
Aging
Natural shifts in fat distribution and muscle tone occur with aging. Older women tend to lose collagen, acquire more fat, and experience thinning glutes. This leads to a flatter, wider, saggy rear. Men’s buttocks often flatten as well but may enlarge if they gain abdominal fat later in life. Staying active, lifting weights, and eating a protein-rich diet can help maintain buttocks shape and size during aging.
Medical Conditions
Some medical conditions lead to increased fluid buildup and fat deposition in the buttocks:
- Lipedema: Genetic disorder causing enlarged lower body fat cells
- Lymphedema: Fluid buildup and swelling due to damaged lymph nodes
- Lipoma: Benign fat tissue growths
- Hypothyroidism: Buttock fat gain resulting from thyroid hormone deficiency
Treating the underlying condition can help reduce symptoms like buttock enlargement. Compression garments, massage, and liposuction procedures may also improve problematic fatty tissue growth.
Diet
A diet high in processed carbohydrates, sugary foods, alcohol, and excess calories can lead to fat accumulation around the buttocks. Reduce overall calorie intake focusing on lean proteins, healthy fats, fruits, vegetables, and whole grains. Avoid dramatic weight fluctuations. Losing weight gradually through a low-calorie diet and light exercise can help slim and tone the buttocks area.
Lack of Exercise
Insufficient physical activity allows excess fat storage around the buttocks. A sedentary lifestyle combined with excessive calorie consumption contributes to buttock enlargement. Engaging in 150-300 minutes of moderate cardio and at least 2 strength training sessions per week can enhance fat burning and create muscle definition. Targeted glute exercises are particularly effective for lifting, firming, and sculpting the rear.
| Cause | Description |
|---|---|
| Genetics | DNA determines fat distribution and muscle shape |
| Weight gain | Overall fat gain enlarges buttocks |
| Muscle growth | Glute exercises increase muscle size |
| Cellulite | Dimpled skin appearance enlarges look of buttocks |
| Poor posture | Excessive anterior pelvic tilt sticks rear end out |
| Medications | Some meds cause fluid retention and fat gain |
| Pregnancy/childbirth | Hormones and pelvic changes during pregnancy increase buttock size |
| Aging | Fat gain, muscle loss, and collagen changes with age |
| Medical conditions | Diseases like lipedema and hypothyroidism |
| Diet | High calorie, sugary, processed foods |
| Lack of exercise | Sedentary lifestyle and lack of strength training |
Conclusion
Increases in buttocks size can stem from a wide variety of factors. Genetics establish one’s basic body shape and fat distribution pattern. Overall weight gain, muscle growth, cellulite, posture issues, medications, pregnancy, aging, medical conditions, diet, and inactivity can all contribute to buttock enlargement. Losing excess body fat, improving muscle tone, enhancing posture, addressing underlying conditions, and leading a healthy, active lifestyle can help counteract undesirable increases in buttocks size.