Exercises do gain weight

theana1998

What exercises can i do to gain weight and have a nice butt?

kimny72

To gain weight, you need a calorie surplus, regardless of what exercise you do.

To gain muscle, you need to do strength/resistance training, and a progressive lifting program is your best bet.

As a female wanting to work specifically on your butt, google "Strong Curves" program.

It's listed in here as well

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Chieflrg

Exercises don't cause weight gain. Calorie intake will.

Define clearly what a "nice butt" means to you. There are many different thoughts on what that is.

theana1998

i’ve been doing this exercises:
https://youtu.be/8lrFIu_8Mx
https://youtu.be/NLgMSfPqzAQ

my goals are just get a bigger and more round butt and more legs, i’ve been controlling my calories trought this app and is everything ok

Chieflrg

theana1998 wrote: »

i’ve been doing this exercises:
https://youtu.be/8lrFIu_8Mx
https://youtu.be/NLgMSfPqzAQ

my goals are just get a bigger and more round butt and more legs, i’ve been controlling my calories trought this app and is everything ok

I see. This program might help someone get more active and might be enjoyable for some. I would state that it isn't going to give noticeable results for building glutes or legs it's extremely limiting as far as growth goes.

If you have a gym available that has a leg press and a barbell for deadlifts you would see more optimal results using a full range of motion and would also gain noticable strength. Is that a option for you?

GaryRuns

Start with this guy:
https://youtu.be/XgekALiC8Ik

theana1998

i’m looking for something to do at home without equipment because i’m unemployed at the moment and have no money for gym

GaryRuns

theana1998 wrote: »

i’m looking for something to do at home without equipment because i’m unemployed at the moment and have no money for gym

Then I'd recommend using the one-legged hip thrust Jeff demonstrates as a significant portion of your glute routine. If you don't have a bench then a chair will do. Heck, you can even do them with your shoulders on the floor instead of elevated. As you progress you can add something around the house as weight the way Jeff does with the weight plate. A book, a stack of magazines, etc.

And body-weight squats are a great exercise to do at home and they definitely include utilizing the glutes, but will also help strengthen other lower-body muscles and your back. You can also hold something to add weight while you do them or just do a lot of them.

Chieflrg

theana1998 wrote: »

i’m looking for something to do at home without equipment because i’m unemployed at the moment and have no money for gym

I see and I hope things get better soon financially. Keep in mind when things do become better most gyms with full equipment run about $5 a week or $20 a month if you are in US.

You might try stiff legged deadlifts and RDLs with gallon milk containers or 5gallon buckets filled up to a appropriate weight of dirt/rock/water. You can add more as you progress. Goblet squats to parallel depth with weight would be an option too.

You can add tempos or paused variations with lighter weight for a second day during the week.