Hello! As a fitness enthusiast with a focus on body transformation, I can provide you with some tips on how to achieve a rounder bum. Remember, consistency and patience are key when it comes to reshaping your body.

English Answer:

To get a rounder bum, you'll want to focus on exercises that target and strengthen the gluteal muscles. Here are some effective exercises and tips:


1. Squats: They are a great compound exercise that works the entire lower body, including your glutes.

2. Lunges: Both forward and reverse lunges can help to isolate and work the glutes.

3. Glute Bridges: This exercise specifically targets the glute muscles and can help to lift and round the bum.

4. Deadlifts: With the proper form, deadlifts can be very effective for glute development.

5. Step-ups: Using a bench or step, step-ups engage the glutes and can be modified for different levels of difficulty.

6. Donkey Kicks: This exercise helps to lift and shape the glutes.
7.
Hip Thrusts: A great exercise for activating the upper glutes.
8.
Cable Kickbacks: Using a cable machine, kickbacks can target the outer glutes.

In addition to these exercises, make sure you are eating a balanced diet with enough protein to support muscle growth. Also, consider incorporating cardiovascular exercise to reduce any excess body fat that may be hiding your glute muscles.

Consistency is crucial; aim to work out your glutes at least twice a week. And don't forget to stretch and hydrate to maintain muscle health and flexibility.

中文回答：

要想获得更圆润的臀部，你需要专注于锻炼和加强臀肌。以下是一些有效的锻炼和建议：


1. 深蹲：这是一种很好的复合运动，可以锻炼整个下半身，包括你的臀肌。

2. 弓步：无论是前弓步还是后弓步，都有助于隔离和锻炼臀肌。

3. 臀桥：这个动作特别针对臀肌，可以帮助提升和圆润臀部。

4. 硬拉：用正确的姿势，硬拉对臀部发展非常有效。

5. 登台步：使用长凳或台阶，登台步可以锻炼臀肌，并且可以根据不同的难度进行调整。

6. 驴踢：这个动作有助于提升和塑造臀肌。
7.
髋部推举：一个很好的锻炼上臀肌的动作。
8.
拉力器后踢：使用拉力器，后踢可以针对外侧臀肌。

除了这些锻炼，确保你摄入均衡的饮食，有足够的蛋白质来支持肌肉生长。此外，考虑加入有氧运动以减少任何可能隐藏你臀肌的多余体脂。

持续性至关重要；目标是每周至少两次锻炼你的臀肌。并且不要忘记拉伸和补水，以保持肌肉健康和灵活性。

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Remember that without exercise you will not see results, and you can even put on weight. Your workout routine should include exercises such as squats, butt bridges, and lunges. Stand up straight with your feet hip-width apart. Take one giant step forward, heel first, and slowly lower your body, bending both knees.read more >>