Butt and back exercises........

GinNJuice75

Hi there :-) I am 6 weeks out from surgery and cleared to do all exercises except core exercises. I really need to work on my back fat buldge and i need to work on my butt which has been flat for ...well long as i can remember lol

So was wondering if any of you have tried and true work out videos or exercises you may do? I also need to say i do have chronic back pain so i have to be careful as to what i do. Right now i dont have any weights etc, but will be buying 5lb weights soon.

Any videos, pages, advice would be great. Thanks so much!

branflakes1980

Unfortunately that "back fat buldge" isn't going to go away with any targeted moves. Fat can't be spot reduced, you will see it go away when you lower your body fat percentage. As for butt making your butt not flat, I don't know of many exercises that don't require using your core. My recommendation at this point would be to eat at a deficit, and talk to your doctor about a strength training program that is approved by him/her for your specific situation. Best of luck to you.

rileyes

When you are cleared for core work look into the Strong Curves program. Your butt and back are part of your core.

Also most exercises require you to use your core. Get an appointment with a physical therapist.

cwolfman13

if you can't do core work, you really can't work your rear and your back. also, you can't spot reduce with exercise...you just lose fat and get smaller. also, i wouldn't bother buying 5 Lb weights...not sure what you intend to do with them, but really they'll be not good for much besides being a paper weight.

jez_4ever

branflakes1980 wrote: »

Unfortunately that "back fat buldge" isn't going to go away with any targeted moves. Fat can't be spot reduced, you will see it go away when you lower your body fat percentage. As for butt making your butt not flat, I don't know of many exercises that don't require using your core. My recommendation at this point would be to eat at a deficit, and talk to your doctor about a strength training program that is approved by him/her for your specific situation. Best of luck to you.

^^^^
This

GinNJuice75

Yes i am currently losing more weight. i have lost 8.5lbs since surgery with diet and exercise. I just thought if i lose fat, that would make the skin more loose meaning building muscles would make it not so loose. Well darn i guess walking it is for now. Thanks everyone

arditarose

GinNJuice75 wrote: »

Yes i am currently losing more weight. i have lost 8.5lbs since surgery with diet and exercise. I just thought if i lose fat, that would make the skin more loose meaning building muscles would make it not so loose. Well darn i guess walking it is for now. Thanks everyone

The goal is not to build muscle as you lose fat, but to SAVE it. When we lose weight, some of it comes from muscle. Strength training/resistance training helps you maintain LBM so that yes, you will look more defined and have a better body fat% as you get closer to your goal weight. You have the right idea, just not the right goal.

GinNJuice75

Oh ok i have lost 138lbs now so theres some skin there but no doubt more fat. I am only 12lbs away from my goal so very close lol

auddii

branflakes1980 wrote: »

Unfortunately that "back fat buldge" isn't going to go away with any targeted moves. Fat can't be spot reduced, you will see it go away when you lower your body fat percentage. As for butt making your butt not flat, I don't know of many exercises that don't require using your core. My recommendation at this point would be to eat at a deficit, and talk to your doctor about a strength training program that is approved by him/her for your specific situation. Best of luck to you.

This. That said, if you have chronic back pain, that usually can be improved through strengthening of the back muscles. I'd talk to a doctor and/or physical therapist about exercises you can do with your specific problems to help strengthen the muscles.

GinNJuice75

Yeah i have gone to physio and i have pages of exercises i do. Sadly they have never helped :-( (i do have arthritis in the facet joints) So the next thing for that is getting my nerves burnt since they have tried everything for it. :-/

auddii

I found that strengthening the muscles in my shoulders greatly helped the pain I have due to arthritis. There are some great back/butt exercises that could strengthen the area, but any suggestions you get, you should clear with your physio first. I really like good mornings/romainian deadlifts. Bret Contreras has tons of exercises. But again, clear everything with a doctor first.