What to do if the buttocks are concave

Nowadays, many people are paying more and more attention to their body shape, especially when wearing tight pants. It is very important to highlight the body shape. The concave sides of the buttocks will naturally look ugly, and the concave is more obvious. Wearing tight pants will also perfectly highlight the shortcomings of the body. In order to maximize strengths and avoid weaknesses, you can use some methods to improve and repair them in your daily life.

How can I improve the depressions on both sides of my buttocks and how can I train them to make my buttocks fuller?

When faced with this problem, the first prescription you often hear is to exercise the gluteus medius. In fact, I used to think that developing the gluteus medius could improve the problem of the sunken buttocks to a certain extent, but gradually I changed my mind.

Indeed, you should train the gluteus medius. A well-developed gluteus medius is important for our daily walking and running, as well as for improving training performance. It also helps us maintain the stability of the pelvis. Good training can also improve the problem of sagging buttocks in some people. However, training it will not actually help with the depressions on both sides of your buttocks.

First of all, the gluteus medius is a deep stabilizing muscle and does not have much potential for hypertrophy. Moreover, it is actually a certain distance away from the middle part of the depression, as you can see from the picture.

The second most important reason is that the depressions on both sides of the buttocks are normal, and they will become more obvious due to your higher level of training, such as more developed buttocks muscles and lower body fat.

You can look at the muscle structure around our pelvis. The depressions on both sides are almost at the position of the greater trochanter of the femur. Unfortunately, there is no bone support and no large muscle groups.

On the contrary, it is close to the gluteus maximus and gluteus medius, and the concave visual effect will be more prominent the taller you are. So when you keep training and your gluteus maximus becomes bigger and more developed, if your original concave area does not change, it will become more obvious. As long as you have carefully observed men's bodybuilding competitions, especially the back sculpting, it is very easy to notice their well-developed gluteus maximus and concave sides of the buttocks.

This is actually the same as the fact that broad shoulders will make the head look smaller, and thick legs will make the genitals look smaller. When your body fat decreases, the fat on both sides of the buttocks will also decrease, which will further deepen the concave effect.

Relatively speaking, because the male pelvic structure is more obviously larger at the top and smaller at the bottom, the depressions on both sides will be more obvious. However, these two factors that increase the depression also apply to women.

You can see that in women's bodybuilding or figure competitions, since higher muscle mass and lower body fat are required, the depressions on both sides of the buttocks of these contestants are more obvious.

But when you watch a bikini competition, the situation will improve. When you watch a butt beauty competition, the body fat is often higher and the buttocks will appear rounder.

Having said that, I believe you can understand that sunken buttocks have nothing to do with inadequate training or underdeveloped muscles.

And if you just feel dissatisfied and want to improve it, let me tell you the truth, if you want to make the part without bones and little muscle fuller, the thing we can rely on most is actually fat, so as a first step, you might as well try to eat more and increase your body fat.

However, whether the added fat will be distributed more in that area depends more on talent, so you still have to weigh whether it is worth it. (So ​​the lower the body fat, the better. When you really reduce it to the point where you can clearly see the abdominal muscles, your buttocks may not be as full and your breasts may be smaller.)

The second way to improve the problem is to adjust your own expectations. As we said before, sunken buttocks are normal. This certainly will not affect your health. In addition, the problem of your sunken buttocks is not actually that obvious.