I want thighs like wow and booty like POW!

GemTheSavage

Best workouts to maintain and create curves?
Aaaand go!

Replies

VintageFeline

Nothing more to add except strong thread title. Made me click.

mallygirl420

For the *kitten*: curtsey squats, side squats, jump squats, suitcase squats, squat bar, leg press, deadlifts, thrusters, weighted lunges and weighted step-ups. I also use a resistance machine and bring it to ankle level, loop my ankle in a strap and put some weight on - step out a little from the machine so you're starting with resistance. With the line from the machine crossing over your rooted leg, take the strapped leg and pull it away from your stationary leg, I also then pull and kick back (I have no idea what these are called, but they are amazing).

I was born with a flat *kitten* and this works for me. I pick three to six of the above and rotate each until I do three sets. I switch it up each time.

Fortunately, pretty blessed on top

Good luck.

GemTheSavage

mallygirl420 wrote: »

For the *kitten*: curtsey squats, side squats, jump squats, suitcase squats, squat bar, leg press, deadlifts, thrusters, weighted lunges and weighted step-ups. I also use a resistance machine and bring it to ankle level, loop my ankle in a strap and put some weight on - step out a little from the machine so you're starting with resistance. With the line from the machine crossing over your rooted leg, take the strapped leg and pull it away from your stationary leg, I also then pull and kick back (I have no idea what these are called, but they are amazing).

I was born with a flat *kitten* and this works for me. I pick three to six of the above and rotate each until I do three sets. I switch it up each time.

Fortunately, pretty blessed on top

Good luck.

What body part are you referring to when you say "kitten" ?! I only know that word to mean vagina as far as body parts go

GemTheSavage

VintageFeline wrote: »

Nothing more to add except strong thread title. Made me click.

Mission accomplished! LOL!

GemTheSavage

GemTheSavage wrote: »

VintageFeline wrote: »

Nothing more to add except strong thread title. Made me click.

Mission accomplished! LOL!

VintageFeline wrote: »

Nothing more to add except strong thread title. Made me click.

Also, I love your brows and hair!

mallygirl420

What body part are you referring to when you say "kitten" ?! I only know that word to mean vagina as far as body parts go[/quote]

Lol it corrects a-s-S to "kitten"

Emijanine

Masters Hammer and Chisel. Gave me seriously strong gams and glutes! LOL! My hubs says you could bounce a quarter off my booty! Ha!

sueelaineparker

My routine is stronglifts 5x5 (make sure to keep upping your weight the aim is to lift heavy)
So for that it includes squats and deadlifts.
Then I might throw in some single leg bridges and planks. Also lunges.

I've seen some progress that I'm happy with in just under a month

ninerbuff

GemTheSavage wrote: »

Best workouts to maintain and create curves?
Aaaand go!

You can't "create" curves. Your shape is your shape due to genetics. Now if you're carrying a lot of body fat, you can reduce it to show the natural curves you already have.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

samanthaluangphixay wrote: »

http://www.strongcurves.com/

This is a progressive weightlifting program with a large focus on lower body.

Yes, but it doesn't create curves. If a woman doesn't have a shape for a round butt, lifting weights in deficit isn't going to help create it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

mlee981

YOU GOTTA LIFT WEIGHTS.

Seriously, strength training is transforming my body into one of grace and strength and is adding to my curves and "tightening" them up so to speak, it's amazing what doing some freaking squats with a 10 kg dumbbell , push ups, leg extensions (some argue this isn't very good as it's an isolation movement but I like them just focus more on compound movements) , dead lifts and all that can do!

Highly recommend you lift weights, don't do blogilates - maybe for cardio or dance but not forming beautiful muscles and curves. You need to add weights and eat to grow.

I'm still a newbie and still wander around the gym not knowing what the hell I'm doing so I do recommend you get somebody to teach you like a trainer or a friend so you don't hurt yourself . I didn't, I just taught my self via watching like a creep at at others in the gym and Google - but yeah form is important so you don't get hurt . I'm still learning and I'm getting so much stronger.

Fursian

Noel_57 wrote: »

I have a butt like cow. :'(

I did *lol*, Cheers

RoxieDawn

VintageFeline wrote: »

Nothing more to add except strong thread title. Made me click.

Made me click too.

Chef_Barbell

GemTheSavage wrote: »

Best workouts to maintain and create curves?
Aaaand go!

Genetics.

jemhh

ninerbuff wrote: »

samanthaluangphixay wrote: »

http://www.strongcurves.com/

This is a progressive weightlifting program with a large focus on lower body.

Yes, but it doesn't create curves. If a woman doesn't have a shape for a round butt, lifting weights in deficit isn't going to help create it.

I may be missing something but I don't see where the OP said she's eating in a deficit.

Genetics do put a limit on what kind of shape you can build but there's a lot of breathing room between giving up and accepting doing nothing and that limit. I don't have hourglass curves (not much of a waist indentation, no real curve out on my hips/thighs when seen from the front) but I have built up my butt and hamstrings and quads in a way that has made me more curvy. Granted, my hip/butt gains have all been out the back and I am no wider than I was to start but I certainly am more curvy. I wouldn't say I have thighs like wow or a booty like pow (lol) but they are much improved.

VintageFeline

GemTheSavage wrote: »

GemTheSavage wrote: »

VintageFeline wrote: »

Nothing more to add except strong thread title. Made me click.

Mission accomplished! LOL!

VintageFeline wrote: »

Nothing more to add except strong thread title. Made me click.

Also, I love your brows and hair!

Ha, thank you.

TehLaughingDog

Cherimoose wrote: »

Squats, deadlifts & lunges, with heavy weight.

Any other questions?

This!

PandoraGreen721

VintageFeline wrote: »

Nothing more to add except strong thread title. Made me click.

Same.

OP - Hope you get your booty like POW!

rileyes

Brett Contreras whole glute thang came about because he was teased for being challenged in that region. Hard heavy work helped him make changes. That said, I recently visited a country where they squat a lot-- fishing, eating lunch, waiting for a bus... and butts were lacking -- even in the athletes (acrobats). So genetics. But you gotta believe hard work can help.

lithezebra

I do Strong Curves too.

GemTheSavage

pandora721 wrote: »

VintageFeline wrote: »

Nothing more to add except strong thread title. Made me click.

Same.

OP - Hope you get your booty like POW!

Yes!! Thank you so much!

KiyaK

Another yes for Strong Curves over here. Only 1 week from finishing my first round on the beginner program. Recommend getting the book as well.

Also, hip thrusts & glute brides are more effective for direct glute work. Squats are good, but they're actually quad dominant (as you'll see when you read the book)