Girls & butts, help!

angie2894

How do you manage to keep your butt from getting smaller while losing weight? I noticed today that my butt has gotten smaller and I just can't have that happen, pleaseee help. I don't know much about this kind of stuff

brb_2013

You don't! You build it back up with muscle!
I've lost 100lbs in the past and the first thing I noticed was a flat booty. I kicked up my pilates and squats, as well as always used an increasing resistance on the elliptical or stair master. It definitely bounced back!

But after regaining a bit, I'm choosing to do progressive strength training from the beginning in hopes that my booty stays filled out as I go.

AlphaHowls

*waves to Ft.Campbell neighbor!*

MalcolmX1983

Squats, lunges and deadlifts.
With some heavy weights.

jemhh

Your butt is covered with fat. Since you can't pick where you lose the fat, you're going to lose some on your butt. Instead of focusing on keeping your butt fat, focus on maintaining your butt muscles (gluteus minimus, maximus, medius.) A good lifting program that focuses on lower body is Strong Curves by Bret Contreras.

angie2894

How many squats, lungees, & deadlifts would you suggest me to do a day and how many days a week? Thanks for the input everyone, I'll take as much as I can.

erinc5

You can't spot reduce where you lose fat. As you lose weight, you will get smaller - that is just how it works. There are some things you can do to grow your butt/glutes (or to shape them in a way that you might like). Look into Bret Contreras/Strong Curves. https://bretcontreras.com/what-women-want/ It will take time and effort, but you can keep a nice butt and still be skinny.

angie2894

AlphaHowls wrote: »

*waves to Ft.Campbell neighbor!*

Haha, hey!

Rogstar

Fat comes off wherever it wants to. It's genetic and very individual.

However, lucky for you there are some awesome muscles there and they love squats. Strength training focusing on the lower body would be your best bet. There are tons of programs (lower, upper and full body) that have been recommended throughout the forums here. I'm sure someone else will come along with their favorites, but I just like to follow fitnessblender.com for their strength training routines.

MalcolmX1983

I always recommend a routine like 5x5 whenever someone is starting to lift weights.

I don't think it's wise to do just lower body movements.
The 5x5 routine will help you achieve a balanced physique.

No, you won't get bulky and look like a man.
A lady posted a thread here today with progress pics from lifting heavy weights.
She looks amazing.

workhardtogethard

The exercises in this book changed my butt for the better. Simple to do and no weights required. Found it at the library.

pvju

Do like the Kardashians and suck the fat from somewhere else and put it in your butt!

Seriously, there's so much misinformation about increasing the butt with exercise.

Squats, deadlifts, lunges, and such are the answer but it will take heavy weight and time to see it happen. Use as much weight as allows you to do 7-10 reps - you have to feel like you could not do one more rep when you stop - this is muscle exhaustion, take 60 seconds to recover between sets. Old school is pyramiding (approx 6 sets per exercising raising, then lower weight), new school says one set a few times a week for each exercise is sufficient. Pick what works for you.