How to get the perfect butt

[Pamela]

Hi Ladies, I would like to know the best way to work my butt. I have been doing squats and lunges and they are working great for more legs but my I am not seeing any results in my butt.

[Puddles]

Keep at it and don't give up! Remember, our butts have more fat on them than our legs do, so improvements are more noticible in the legs.

[Starr]

You're doing the right exercises, but perhaps you're not going heavy, nor deep enough. Modify your form and increase your weight and you should see results.

And regarding good mornings, unless your form is impeccible, you run the risk of hurting your back. I suggest instead SLDL.

[redsquirrel]

Originally posted by fitness-girl
Thats odd, i never felt it in my back at all?! I feel SLDL more in my back then good mornings?!
You run the risk of hurting your back in alot of exercises, but thats why you watch your form in the mirror, have a workout partner to watch your form or even a trainer!!

I don't do good mornings, either. I do the SLDL as well. I DO feel it in my lower back, but it's not painful...it just feels like any other body part when I work it out hard. Good advice Starr!

SLDL's are fantastic for the outer glutes. Free weight squats have really helped me get a total J.Lo booty. I love to squat, and squat heavy. Lunges are great for the booty as well. Make sure they are deep, you get a good stretch, and you're using your max weight....

[redsquirrel]

Good form is required for ALL exercises. Especially squats and SLDL's. YOu won't see all of the benefits of these exercises if you're not going deep enough on squats, or using your back instead of your glutes on SLDL's.

[TrippersGirl]

Ride the bike for about 30 minutes, that seems to work great for me! No pun intended

[Starr]

While GM's may work well for you, many people have the tendency to add mass to their lower back through such an exercise if weight is used, thus thickening the waist. Also, unless a person already has a solid core, GM's, SLDL, squats, etc can actually do more harm than good because the stability is lacking and run the risk of injury if too much weight is used. An excercise that works similarly to the GM is hyperextensions and can be performed using just body weight.

[redsquirrel]

Originally posted by Starr
While GM's may work well for you, many people have the tendency to add mass to their lower back through such an exercise if weight is used, thus thickening the waist. Also, unless a person already has a solid core, GM's, SLDL, squats, etc can actually do more harm than good because the stability is lacking and run the risk of injury if too much weight is used. An excercise that works similarly to the GM is hyperextensions and can be performed using just body weight.

The stability factor is somewhat true. Some people's center of gravity is lower, making the above compound movements easier. If proper form is used with the correct amount of weight, injury risk is reduced. You are, however, correct about people doing too much weight without having the core built....those people are usually the ones who have 225 on the bar, and their range of motion is ab out 6 inches!!

[Stonecold54]

Originally posted by Pamela
Hi Ladies, I would like to know the best way to work my butt. I have been doing squats and lunges and they are working great for more legs but my I am not seeing any results in my butt.

make sure when you do lunges that you keep your one leg stationary. a lot of people return to the starting position after they do a repetition. instead if you are working your right leg make sure your foot stays stationary and just complete the set like that. and make sure at the bottom of the movement you really begin the movement by using the hamstring/glute connection to get that weight up. and keep the weights heavy, your butt won't get that much bigger but it will give it a lift.

[BAiley]

i WOULD SEE IF YOUR GYM HAS THE MACHINE THAT WORKS YOUR GLUTES ONLy..ADD THAT TO YOUR ROUTINE...IF NOT, I THINK YOU
COULD DO IT WITH ANKLE WEIGHTS AT HOME ....IT WORKS MORE
GLUTE THAN HAMSTRING...

[TooPowerful4u]

This thread falls right into my problem area. I am training a friend of mine, but she had 2 herniated (sp) disks in her lower back, so shes afraid shel hurt herself if i put her on the smith machine to squat. Is it a bad idea? Can we do anything to strengthen the area to make squats ok in the future???

[redsquirrel]

Originally posted by TooPowerful4u
This thread falls right into my problem area. I am training a friend of mine, but she had 2 herniated (sp) disks in her lower back, so shes afraid shel hurt herself if i put her on the smith machine to squat. Is it a bad idea? Can we do anything to strengthen the area to make squats ok in the future???

Actually, the smith machine would be great for her since the smith utilizes all of the leg muscles, and requiring very little energy from the back. Has she tried to do it with just the bar??

As far as doing anything to strengthen the lower back, hyperextensions or stiff legs may work. What does her DR say about her working out? Does he have her on limited exertion or anything?

[TooPowerful4u]

She hurt it a while ago. Like years ago. So you think it would be ok to begin squats with the smith. What about lunges on the smith?

[redsquirrel]

So, it's obviously not a major problem? Ok. Well, I think you should be fine starting her with smith squats. I also think you could start her on lunges as well. I don't think you need to have her do those on the smith, though. Free weight lunges don't require much back strength at all. It sounds to me like she really needs to work on her erectors and core strength, and free weight lunges will help that.

[bigpump23]

SLDL's all the way, have you tried standing and/or laying leg curls?

[figure_champ]

Definitely try the buttblaster machine if your gym has one. Also for cardio, the stepmill has worked wonders for me when I'm preparing for a competition. Helps tighten up the butt!

[bonebreaker]

Leg curls will help too, if you don't let your butt stick up when you do the curl movement. If that happens, have someone hold your butt down, (keep your tummy flat on the device where you lay), or if they can't hold you down, tie yourself down across your butt with a weight belt(s). You won't be able to handle as much weight, but you will really hit the upper hamstrings and the lower to middle part of the glutes. I have a friend who does that in conjunction with her leg work and she has improved her butt greatly in 3 months. She knows that's what has helped since that's the only thing she changed in her routine. BB

[giveitup]

all great ideas.....but one more exercise should be added....the close grip chest press while at the dinner table.......Your diet will determine your body....weight loss, weight gain, muscle loss, muscle gain all comes from what you eat....

[mcalo4]

walking lunges and the stairmaster. Stairmaster will work your legs from your ankles up to your ass, very good for women. And you get your cardio done too.
Make sure you take nice long steps on the lunges.

[bigpump23]

I'd look into step-back lunges and walking up stairs with weights as well

[BadGenCD]

I have back problems also, in reference to the herniated disk...i would work on core stability stuff for a while, strengthen the core with TA holds and stuff, then start working up to weights...legs press isnt too bad on the lower back as long as you dont let your hips ride forward. try it

[SloppyJo]

Originally Posted by Whey_2005

Butts are perfected throughout exercise.

WOW!!! thanks for bumping a 2 year old thread with this great advice!!!

[Whey_2005]

no thx