How to Get an Apple Bottom

Curves are often seen as a sign of female maturation and femininity. Some women have natural curves that give them an hourglass figure, but others have a more straight or slender shape. While shape is largely determined by heredity, there are ways a woman can add fullness to her bottom.

Things You'll Need

• Soy products
• Dumbbells

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Instructions

• 1

  Add soy to your diet. Soy contains phytoestrogen, a form of natural estrogen that will help develop curves in the bottom and chest areas. Tofu, soy milk, soy bars and edamame are all good sources.

• 2

  Take the stairs. Small changes to your daily routine, like skipping the elevator for the stairs, will help build muscle in your behind. It will burn off stored fat to give your bottom a firmer, rounder shape.

• 3

  Exercise to burn fat in your abdominal area. A smaller waistline will accentuate your hips and behind, making even small curves more noticeable. A regular cardiovascular routine, such as running or swimming, and exercises that target the stomach, like abdominal crunches, are ideal.

• 4

  Perform lunges and squats three times a week to build your gluteus maximus muscles. Do three sets of 8-12 repetitions. To build more muscle, increase resistance by holding weights in each hand. Begin with a light weight, such as a 5-pound dumbbell, and work up to a heavier weight, such as a 20-pound dumbbell, to avoid straining your shoulder muscles.

• 5

  Squeeze your gluteal muscles throughout the day, If you're sitting in the office, at home, or in the car, simply squeeze the muscles, hold for 15 seconds, and release. Repeat 10 times a day at first, and work up to 30.