Firming up the booty

[Chadd77]

So what if I email pics of my penis to every girl on SM. That's my business not yours! And my penis is far from small. It's huge!!!!!!! Just like your fat head!

[WonderWoman]

Good lord.. AGAIN stop the bickering... or you will all owe me pics, lol.
:D and noone has sent me any pics from SM, so stop your fighting!

and no pics of the rod guys.. us women don't want to see that in an email (TACKY) You can atleast cover it up :D

[Nekrawulf]

wtf is going on in this thread.


Deep full squats(low weight) with a hard glute contraction at the bottom. Make sure you are opening up your hips as you lower yourself.... a good way to describe this and teach it is this way.

Get a little 6 inch step stool, or stack a few 45 lb plates up and try to sit on them squarely and slowly. Notice your hip dynamics as you lower yourself so sit. You open up your hips as a natural cautionary effect.

[WonderWoman]

wtf is going on in this thread.

Deep full squats(low weight) with a hard glute contraction at the bottom. Make sure you are opening up your hips as you lower yourself.... a good way to describe this and teach it is this way.

Get a little 6 inch step stool, or stack a few 45 lb plates up and try to sit on them squarely and slowly. Notice your hip dynamics as you lower yourself so sit. You open up your hips as a natural cautionary effect.

funny isn't it... but they need a beatdown from WW. heck they didn't offer me any advice.

on the stool comment, do you mean like a box squat?

I was gonna do legs tonight and sorta try some stuff out that has been listed - but I think I will wait till tomorrow. The next few months will bring alot to this area. I can see that there is major potential in this ham glute tie, because when I contract the area I can see the shape... :)

I just want it there all the time, me so impatient! My coach says that that is where I still hold most of my fat and is the last area for women to lose it.

[Nekrawulf]

funny isn't it... but they need a beatdown from WW. heck they didn't offer me any advice.

on the stool comment, do you mean like a box squat?

I was gonna do legs tonight and sorta try some stuff out that has been listed - but I think I will wait till tomorrow. The next few months will bring alot to this area. I can see that there is major potential in this ham glute tie, because when I contract the area I can see the shape... :)

I just want it there all the time, me so impatient! My coach says that that is where I still hold most of my fat and is the last area for women to lose it.

No not box squats, lower than that. I mean so low to the ground that when you lower yourself you are super cautious. It forces you to rotate your hips and "stick your butt out".

[redsquirrel]

No not box squats, lower than that. I mean so low to the ground that when you lower yourself you are super cautious. It forces you to rotate your hips and "stick your butt out".

WW- be careful not to do these too heavy. I had been doing these w/ heavy weight and ass to the grass, and it increased the width of my ass & hips. I mean it had great substance to it, and was Jlo-esque, but not what I was fully intending.

[WonderWoman]

No not box squats, lower than that. I mean so low to the ground that when you lower yourself you are super cautious. It forces you to rotate your hips and "stick your butt out".

My hips need major strength development. Do you have a vid to show of this exercise, so I can see your form. ???

vids are always helpful :D

[Nekrawulf]

Sure take a look at this video here.
What I want you to pay particular attention to is the way Nicole "sticks her butt out" as she squats. This rotation of the hip causes you to open your hips and readys you for explosive hip action.

Also it primes your glutes as the primary driving force and develops them nicely.

Deep contraction squats are the biz.

[WonderWoman]

Sure take a look at this video here.
What I want you to pay particular attention to is the way Nicole "sticks her butt out" as she squats. This rotation of the hip causes you to open your hips and readys you for explosive hip action.

Also it primes your glutes as the primary driving force and develops them nicely.

Deep contraction squats are the biz.

KEWL... thanks for that vid, although the music was quite amusing, lol.

I don't usually do squats like that.. I do them on the smith or freestyle. I also do some with a towel wrapped a round a piece of equipment and me just squatting.. and I do go ATG on these. They are awesome on my glutes

ok, so I rocked out my leg workout this past saturday. My hams and well where you can grab my cheek are tender. I did some intense partial lunges and also John taught me some new stuff to work my hams. I really need to get to the vitamin store or need to hit my supps guy for some of that beta k. I almost passed out., lol.

:P

[Nekrawulf]

I really need to get to the vitamin store or need to hit my supps guy for some of that beta k. I almost passed out., lol.

:P

I wouldnt buy into their beta k claims. they are all looney.

Just work your ass off and put some ass on.

[WonderWoman]

I wouldnt buy into their beta k claims. they are all looney.

Just work your ass off and put some ass on.

You saying I have no ass??? huh huh lol

Actually my pants today are a bit tight on the quads and ass. Which is good because this means a bit more development and no it aint fat.

I will work hard and when I put on some major ass, I will share.

[Nekrawulf]

werd

[wnabeabeast]

Ok you probably haven't seen this exercise anywhere but it does wonders for the booty.:D
While you are doing it, it looks like you are doing lower back hyper extensions.

This is how it works...get on the hyper extension bench let your torso hang down and relase all the tension from your lower back, stomach shoulders etc basically your torso has to be completely relaxed, from that position only but only squezee your glutes if you do it right that glute squezee motion should biring your torso up paralel to the floor from that position relax your glutes slowly to the start position do that about 50 to 100 reps and you'll feel your glutes on fire.:D

[WonderWoman]

Ok you probably haven't seen this exercise anywhere but it does wonders for the booty.:D
While you are doing it, it looks like you are doing lower back hyper extensions.

This is how it works...get on the hyper extension bench let your torso hang down and relase all the tension from your lower back, stomach shoulders etc basically your torso has to be completely relaxed, from that position only but only squezee your glutes if you do it right that glute squezee motion should biring your torso up paralel to the floor from that position relax your glutes slowly to the start position do that about 50 to 100 reps and you'll feel your glutes on fire.:D

are these like ghrs??

[wnabeabeast]

are these like ghrs??

Did you mean glute hamstring raises? if you are using the roman chair for it I guess they are the same.