Why does my bottom "hang" down and what to do about it?

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  • VintageFeline
    VintageFeline Posts: 6,771 Member
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    Oh and in that side view you look like you're tucking your pelvis, making it look flatter.
  • NYactor1
    NYactor1 Posts: 9,642 Member
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    My professional opinion: you have great genes, just need to follow the Smolov squat program to make that booty pop.
  • leighsnow
    leighsnow Posts: 34 Member
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    I feel like I say it all over MFP but the Beachbody Brazil Buttlift DVD transformed my sagging rear and I eventually passed the pencil test... It worked for me along with eating enough calories.
  • gothchiq
    gothchiq Posts: 4,598 Member
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    Squats n lunges. Plenty of protein.
  • TurtleTop08
    TurtleTop08 Posts: 25 Member
    edited November 2016
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    Thanks for the insight and advice. Another question (sorry) but what should my macros be for building muscle? I currently get 50% carbs, 25% protein, 25% fat. And can muscle be built on a vegetarian diet? Am considering going vegan but kinda undecided.
  • Chilli7777
    Chilli7777 Posts: 112 Member
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    Squats. 3 sets of 15, three days on one day off. Give it 3 months and your bottom will be completely reshaped and lifted up.
  • TurtleTop08
    TurtleTop08 Posts: 25 Member
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    rainbowbow wrote: »
    TurtleTop08 wrote: »
    UPDATE: I took a side shot and I'll post it as recommended by some of the commenters here. Sorry for the delay. By the way, I used a belt today and it helps a little but not much.
    qi7mjpq9xguq.jpg
    IMO I see a flat-ish bum... It sure feels that way! :s

    Awesome!

    Okay, so first of all you have a posterior pelvic tilt! I am suprised because this is actually pretty rare.
    hqdefault.jpg

    This could already be making your non trained behind look smaller than it really is. In any case, as it stands this is perfectly indicative of why your glutes are so weak.

    You can watch more information on this here:
    https://www.youtube.com/watch?v=kOyxZP5_LzI

    and here:
    https://www.youtube.com/watch?v=bgmQg2B4Xa4

    and here:
    https://www.youtube.com/watch?v=AAoEhp4p0Zs

    A combination of strengthening the weak muscles and releasing tight muscles should help tremendously. I think yes you have weak glutes, but i think they look this way specifically because of the posterior pelvic tilt. Here's another girl with the same issue for reference:
    sway.jpg

    Her butt shape looks very very similar to yours.

    You will notice in all of these videos they mention that people with your specific postural distortion have a very hard time performing a squat properly, i would agree with this from my experience. The butt-wink is real in people with this particular problem. I say to give it about 4-6 weeks of daily stretching/foam rolling and 3-4 time weekly strengthening exercises before you take on something like strong curves (which rely on proper core stabilization and bracing). The chance that you will not be able to keep a neutral spine (thus increasing your risk of injury to the low back) is pretty high if you do not work on these issues.

    Thank you so much! I honestly had NO idea I was doing this. I'm surprised no one brought it up in the past. Not even my own parents (or boyfriend)... I'll make sure to work on it.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
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    TurtleTop08 wrote: »
    rainbowbow wrote: »
    TurtleTop08 wrote: »
    UPDATE: I took a side shot and I'll post it as recommended by some of the commenters here. Sorry for the delay. By the way, I used a belt today and it helps a little but not much.
    qi7mjpq9xguq.jpg
    IMO I see a flat-ish bum... It sure feels that way! :s

    Awesome!

    Okay, so first of all you have a posterior pelvic tilt! I am suprised because this is actually pretty rare.
    hqdefault.jpg

    This could already be making your non trained behind look smaller than it really is. In any case, as it stands this is perfectly indicative of why your glutes are so weak.

    You can watch more information on this here:
    https://www.youtube.com/watch?v=kOyxZP5_LzI

    and here:
    https://www.youtube.com/watch?v=bgmQg2B4Xa4

    and here:
    https://www.youtube.com/watch?v=AAoEhp4p0Zs

    A combination of strengthening the weak muscles and releasing tight muscles should help tremendously. I think yes you have weak glutes, but i think they look this way specifically because of the posterior pelvic tilt. Here's another girl with the same issue for reference:
    sway.jpg

    Her butt shape looks very very similar to yours.

    You will notice in all of these videos they mention that people with your specific postural distortion have a very hard time performing a squat properly, i would agree with this from my experience. The butt-wink is real in people with this particular problem. I say to give it about 4-6 weeks of daily stretching/foam rolling and 3-4 time weekly strengthening exercises before you take on something like strong curves (which rely on proper core stabilization and bracing). The chance that you will not be able to keep a neutral spine (thus increasing your risk of injury to the low back) is pretty high if you do not work on these issues.

    Thank you so much! I honestly had NO idea I was doing this. I'm surprised no one brought it up in the past. Not even my own parents (or boyfriend)... I'll make sure to work on it.

    you're welcome! Definitely do! I imagine that just by working on this issue (before you even build some serious mass on your butt) you will see visual improvements in shape. :)

    P.S. don't be surprised! I would say most people don't have any clue about postural patterns and distortions and how they effect the entire kinetic chain. The first time i did a posture assessment on my boyfriend (don't ask, LOL) he had no clue his ear should be aligned with his shoulder. ;)

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