Toning legs and butt... Help!

kayesdesigns

I was blessed with hips and an *kitten* and I love my shape I just need help toning it, I have been working out but I don't know if I'm supposed to do less weight more reps or more reps less weight this is what I get confused on can anyone please help!

randomtai

Check out Bret Contreras, the glute man. His program is great for lower body.

Need2Exerc1se

Brazil Butt Lift. Despite the silly name, it's a killer lower body workout.

getstrongkaylen

free weights! i love doing squats on the power racks & and the best butt exercise i do is the bulgarian split squat.

cottonman86

If you are satisfied with your shape and just want more tone and definition, You should workout with wieght that you can do reps of 12-16 times and do 3-4 sets on each workout. Shouldn't take long to see results. What exercises are you doing already?

JeffseekingV

If you already have hips and butt, you just need to lose weight overall. Resistance work is recommended though.

strueblood

Spot reduction is a myth. If you have an excess of body fat out can't just tone certain parts of your body.

ndj1979

pics or it is not true....JK

OP - drop down and get your squat on ....I would say 4x8 on barbell squats would be a good place to start. Deadlifts will also work that area...lunges, split squats, good mornings...

jemhh

I'll second the suggestion to look up Bret Contreras. His program is Strong Curves and is part of a book by the same name but you can also get a pdf of the program (actually 4 programs) from his website. It entails squats but also various glute-dominant exercises like hip thrusts, which activate glutes more than squats.

rick_po

Your flabby muscle isn't really muscle. It's that last bit of fat you need to lose. You get rid of it by losing weight in the normal way - primarily through diet, but also with cardio exercise to help increase the calorie deficit.

If you like your general shape already, you should add strength training to keep the muscle you already have. Someone mentioned Brett Contreras - his Strong Curves is an excellent program. He spells out the program in great detail in the book. If you follow that program, I think you'll be happy with the results. Some other good programs if you prefer: Stronglifts 5x5, Starting Strength, all pro beginner, or New Rules of Lifting. Or, if you don't have access to a gym, try a bodyweight program: You Are Your Own Gym, or Body Boy You, or Convict Conditioning.

shirerose

strueblood wrote: »

Spot reduction is a myth. If you have an excess of body fat out can't just tone certain parts of your body.

uh... i don't think she said anything about wanting to reduce any of her spots?? she wants to tone. people can absolutely tone/lift specific areas.

shirerose

rick_po wrote: »

Your flabby muscle isn't really muscle. It's that last bit of fat you need to lose. You get rid of it by losing weight in the normal way - primarily through diet, but also with cardio exercise to help increase the calorie deficit.

If you like your general shape already, you should add strength training to keep the muscle you already have. Someone mentioned Brett Contreras - his Strong Curves is an excellent program. He spells out the program in great detail in the book. If you follow that program, I think you'll be happy with the results. Some other good programs if you prefer: Stronglifts 5x5, Starting Strength, all pro beginner, or New Rules of Lifting. Or, if you don't have access to a gym, try a bodyweight program: You Are Your Own Gym, or Body Boy You, or Convict Conditioning.

but building more muscle can help lift and tone the extra flab. i lifted weights for 3 months before my wedding and i looked amazing. i didn't lose weight. but my breasts were perkier from more chest muscle and my thighs and butt were firmer and more lifted as well.

kayesdesigns

Ok thanks guys for the info I will check out that Bret Contreras guy! @cottonman86‌ how long should I do that for?... 1 week and add more weight the next week or add more reps? The exercises I do already are squats, leg presses, deadlifts I just didn't know like if I should be doing the same ones everytime or switch them up everytime I do legs? Cause I also do cardio every other day I try to do legs twice a week or is that too much?

JeffseekingV

If you are already doing those, then watching your diet aka calorie count is going to be > everything else.

kayesdesigns

@shirerose‌ thank you!! @JeffseekingV‌ ok makes since thank you!

LifeInTheBikeLane

I was NOT blessed with a good looking backside or legs, I made them myself. In the past two years all eyes have gone off my chest (What was once a double to almost triple D to a low D or C now) and to my butt and legs. I did it by bike riding and squats. Comparing myself beside girls who do nothing but cardio and squating my legs are far more toned and muscular and my backside far more...upright and rounded?

So, do biking or cycling maybe.

kayesdesigns

Thank you! @jemhh‌

kayesdesigns

@LifeInTheBikeLane‌ I have thought about that just wasn't sure if it will make me loose my shape but cool deal ty!!

MamaRiss

I got the Strong Curves e-book yesterday. So far I like it. There are a lot of exercises and he tells you what muscles ( and area of the muscle) that each exercise works. I am still in the process of learning the moves, but I can tell I'm going to love this program, and I am excited to see results.

kayesdesigns

Oh awesome I'll have to check that out tonight thank you!!

just_another_day

I was doing stronglifts but got bored doing the same exercises. I started strong curves last week and really like it so far. There are a variety of exercises and the program is spelled out for you so you know what your workout will be.

arditarose

getstrongkaylen wrote: »

free weights! i love doing squats on the power racks & and the best butt exercise i do is the bulgarian split squat.

Why must you remind me of the bulgarian split squat? My most hated exercise which I banished from my routine.

ndj1979

kayesdesigns wrote: »

Ok thanks guys for the info I will check out that Bret Contreras guy! @cottonman86‌ how long should I do that for?... 1 week and add more weight the next week or add more reps? The exercises I do already are squats, leg presses, deadlifts I just didn't know like if I should be doing the same ones everytime or switch them up everytime I do legs? Cause I also do cardio every other day I try to do legs twice a week or is that too much?

you might want to consider a structured program that has been designed by a pro …

is the program you do now a homemade one?

kayesdesigns

@ndj1979‌

To be honest that's why I'm asking questions cause idk what to do

4leighbee

Hillwork is great for tightening up your backside, even if you only walk them. Running hills though ... will give great results!

yesimpson

I also like lunges (normal, backwards and side variations), weighted donkey kicks and hip thrusts. Those combined with squats, leg press and the occasional go on a stationary bike on the hill-intervals setting has made my pancake butt much better.

Chieflrg

shirerose wrote: »

rick_po wrote: »

Your flabby muscle isn't really muscle. It's that last bit of fat you need to lose. You get rid of it by losing weight in the normal way - primarily through diet, but also with cardio exercise to help increase the calorie deficit.

If you like your general shape already, you should add strength training to keep the muscle you already have. Someone mentioned Brett Contreras - his Strong Curves is an excellent program. He spells out the program in great detail in the book. If you follow that program, I think you'll be happy with the results. Some other good programs if you prefer: Stronglifts 5x5, Starting Strength, all pro beginner, or New Rules of Lifting. Or, if you don't have access to a gym, try a bodyweight program: You Are Your Own Gym, or Body Boy You, or Convict Conditioning.

but building more muscle can help lift and tone the extra flab. i lifted weights for 3 months before my wedding and i looked amazing. i didn't lose weight. but my breasts were perkier from more chest muscle and my thighs and butt were firmer and more lifted as well.

Though you can't gain muscle while eating on a deficit 99% of the time, which the OP is.

"Tone" is a marketing ploy used for decades which is a myth. One cannot turn extra flab into muscle, its impossible.

OP~ You can lose fat and retain muscle though. Excercises can make you stronger, more aware of the muscles you do have and help with posture. Best way to accomplish strength is free weights though body weight exercise will also, just not as good. If you want the muscle definition to show, you must reduce fat which is done by eating in a deficit~good luck!

kayesdesigns

Thank you guys and gals!!