*kitten* help please!!

jenmarqueiro

Hey everyone! I'm 4ft 11, was 9st 12lb and have managed to get down to 6st 11lb. I'm very happy with the results on my stomach and legs, but I noticed today that my bum has disappeared! It is so flat now its crazy and I could really do with some tips/exercises/help on how to tone it and if possible make slightly bigger! Its almost as though my back joins straight to my legs! sad times.

Any help much appreciated thank you!

michelle7673

Squats!!!
I know that this seems like it is a "serious" weight-lifting exercise...but extremely effective.
However, one thing I have done a lot of, that may seem more accessible if you don't lift now, is weighted step-ups. You can just do it with weights in each hand. It is a good interval workout too.
I also do a LOT of hill climbing, sometimes with weights and sometimes not. I started with using the incline trainer at 6-14% incline. This is what I do for cardio most of the time, not running.
I have lost over 22# and my butt measurement has not changed....shape is very different but it's stayed the same measurement while waist, hips etc are going down.

ohpiper

Lunges. Later you could use some weight to turn those into weighted lunges. Squats, of course. Also you can do what are called "pistols." For the pistol squats, you could find demos online.

CrankMeUp

Squat with a barbell
Deadlift.

awesomek001

Squats, lunges and deadlifts will all tighten those glutes. You will have more muscle there for sure.

BUT you might just have to accept that genetically your butt just isn't as round as you previously had.

CoderGal

Squat with a barbell
Deadlift.

BusyRaeNOTBusty

Squat with a barbell
Deadlift.

This would do it:

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

mahanaibu

Squats are terrific, but in case you are not physically up to them for some reason (I have a hip problem that often makes them too painful), here's one that the physical therapist taught me: Lie stomach down on the bed with your legs entirely off the back of the bed but keeping them in the air...your public bone should be at the edge of the bed. Keeping your abs tight, slowly kick your legs back and forth as though you're swimming.

taso42

Lots and lots of lube. Use way more than you think you need.

BrotherBill913

steps with weights tightens glutes and abs both....plus they help me with the squat strength...

Dark_Roast

Lots and lots of lube. Use way more than you think you need.

Taso! Lol!!

Otterluv

Squat with a barbell
Deadlift.

QFT. It's muscle, build muscle = get booty

CrankMeUp

Squats are terrific, but in case you are not physically up to them for some reason (I have a hip problem that often makes them too painful), here's one that the physical therapist taught me: Lie stomach down on the bed with your legs entirely off the back of the bed but keeping them in the air...your public bone should be at the edge of the bed. Keeping your abs tight, slowly kick your legs back and forth as though you're swimming.

lolno.

Zaniejane

Climb a steep hill, run uphill, stairs, squats and deadlifts.

DavPul

Squat with a barbell
Deadlift.

/thread

ZoeLifts

Squat with a barbell
Deadlift.

Listen to this one. I've seen what squats have done for her *kitten*! C'est magnifique!!

CrankMeUp

Squat with a barbell
Deadlift.

Listen to this one. I've seen what squats have done for her *kitten*! C'est magnifique!!

!!!
:blushing:
:flowerforyou:

ZoeLifts

Squats are terrific, but in case you are not physically up to them for some reason (I have a hip problem that often makes them too painful), here's one that the physical therapist taught me: Lie stomach down on the bed with your legs entirely off the back of the bed but keeping them in the air...your public bone should be at the edge of the bed. Keeping your abs tight, slowly kick your legs back and forth as though you're swimming.

I have a hip problem, but then I learned proper squat form and I no longer have a hip problem. True story.

BrklynTico

LMFAO wrote a song about this. I believe it was called "Squats, Squats, Squats, Squats, Squats, Squats, Squats, Squats..." or was it "Shots?"

thatonegirlwiththestuff

Apart from squats/deads/lunges, you can try hip thrusts/glute bridges, donkey kickbacks, cable kickbacks, etc. There are several exercises to do that target the butt.

jenmarqueiro

Thanks all! I do weights at the moment, I freaking hate weighted squats but needs must! So squats, lunges and dead lifts it is

Thanks!

Barbellgirl

Lots of great exercises mentioned already. I personally like hill sprints, walking lunges, dumbbell step-ups, Romanian dead lifts, kettlebell swings, and of course barbell squats.

Byrdsong1920

As a girl w/ nice asssssets! lol, I suggest squats and also lunges and glute machines!! checkout Jamie Eason for great free workouts and even has videos to show you proper form!!
http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html


DROP IT LIKE ITS HOT AND SQUAT BABE!!

SHAN, ATLANTA

Gwen_B

Other than squats, lunges, and dealift, I also learned using the Elliptical in reverse had made mine bigger. Good luck!!

jamaicanlady

I swear by hip thrusts (and glute bridges)! They target the glutes specifically as opposed to the others mentioned. My *kitten* is looking so much better these days. But of course I do squats, lunges, step-ups, deadlifts, etc. too.

Fitfully_me

Apart from squats/deads/lunges, you can try hip thrusts/glute bridges, donkey kickbacks, cable kickbacks, etc. There are several exercises to do that target the butt.

^^^ all this ^^^

v70t5m

Another vote for weighted hip thrusts. Squats, lunges, and deadlifts are awesome for overall strength, but you can't beat targeting the glutes with a specific exercise. One of the very rare cases now where I use an isolation exercise.