What's a good, no-bullshit, proven diet or exercise plan that'll round out my ass? Seriously. It's as flat as an ironing board. Others have told me to do gluteal exercises, and some have said there's just nothing practical that can be done, short of dangerous implants. What's the real story here?
Not necessarily a plan refined to sets and reps, but I think squats (preferably with a barbell if you can do it), lunges and running are all great for not only your butt, but your entire lower body. Might want to drink protein shakes while on an exercise regimen too.
ATG Squats. Deadlift. Sumo Deadlift. Lunges. Hip Thrusts. Calorie surplus to build muscle. Calorie deficit to cut. Keep Protein high. Depends on your lean mass. Go on bodybuilding.com to learn more about nutrition.
I'm not sure there is an absolute way to to round your butt. I have a pretty flat one too, but I'm hoping to have enough money in the future for augmentation surgery..
I had a friend with a beautiful round ass and he told me it was because he had short Achilles tendons and his heels didn't touch the ground when he walked. I watched him walk and it was true, he always walked on the front of his feet. So maybe try keeping your heels off the ground when you walk and see if that doesn't give your ass a workout.
Squats, Plie Squats, Bridges can help. I don't know how effective they can be, but yes they sure help shape the butt. Also there are butt training apps like Butt Trainer. I use it quite regularly.
Exercises help immensely, trust me. My friend used to be really "flat", but ever since he did the Squat challenge, his butt ended up being quite shapely.