Females - Building muscle around bum and hips - How to?

pipparosa90
pipparosa90 Posts: 3
in Goal: Gaining Weight and Body Building
Hiya!
I'm a 23 year old female and trying to bulk up my bum and hips (swear they never got bigger during puberty!). I'm 5ft2 and weigh 99lbs so pretty small, don't need to burn off fat just gain some muscle!
I'm going to the gym 2-3 times a week doing around 30 mins on the cross trainer, 15 mins on the rower, and around 30 mins doing resistance based exercises mainly focusing on the legs and bum. I've increased my normal calorie intake from 1700 (need this to stay the same weight), to 2000, obviously adding on more for the exercises I've done.
I've only been doing this for a couple of weeks and I'm already noticing my bum feeling lifted. Just wanted some advice on what exercises I should be doing and what I should be eating (keep finding I'm always going over on fat but don't have enough carbs).
Any advice/constructive criticism is encouraged!
Thanks :)
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Replies

  • bethanytowell
    bethanytowell Posts: 256 Member
    http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

    http://bretcontreras.wordpress.com/
  • moelowens132
    moelowens132 Posts: 13 Member
    It sounds like you have a good idea of wheee your body is and how you don't need to lose weight, just build muscle. I can't tell you how refreshing and amazing that us! Anywho, I would recommend adding deadlifts, lunges, squats, abductors and adductors, and floor raises, focusing on your entire lower body, especially your bum area. It is very difficult for the body to bulk up one muscle group and not the others with it, as I understand, so your best bet is to make sure you're spending more time in the gym toning muscle than cardio. Cardio is important, but your body needs high quality, high protein calories to build those muscles, and if you take too many of those calories away via cardio you won't see the gains you're looking for! Anyway, that's my take on it! Best if luck lady!
  • MaeRenee94
    MaeRenee94 Posts: 175
    http://www.bodybuilding.com/fun/dangerous-curves-get-your-glutes-in-gear-with-supersets.html

    I'm doing the same thing.
    I do a lot of deadlifts, squats, and lunges.

    The article I posted is something I'm going to start doing this week
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    This is not an area in which I am lacking. But I have heard a lot of good things about Bret Contreras program, "Smart Curves" or something.
    http://bretcontreras.wordpress.com/
  • impemberstar
    impemberstar Posts: 23 Member
    I suggest bellydancing. It will strengthen your hips, bum, and abs. It helps ease menstrual cramps too.
  • lithezebra
    lithezebra Posts: 3,670 Member
    I third Bret Contreras and Strong Curves. I have curves there, and I like to keep them strong and perky.
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    Squats and lunges, girl. Squats and lunges.

    ETA: I'm no pro with managing my macros, but if it's more carbs you want, a bowl of cereal is the ticket for you. At least, that's what always gives me the most carbs for my day.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    It sounds like your workout regimen is mainly cardio centric. This is not going to help and is counterproductive to gaining mass. You can still do cardio but the core of your program should be hypertrophy based strength training.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I suggest bellydancing. It will strengthen your hips, bum, and abs. It helps ease menstrual cramps too.

    well bellydancing is fabulous. it's not going to build the kind of muscle she wants.

    it also doesn't ease cramps- working out does- but not dancing specifically- pretty much any working out will do that for you.


    OP- keep eating.
    learn barbell stuff
    Squats
    Deadlifts
    Glute Raises
    Walking lunges

    Go forth- be fabulous.
  • jdaley90
    jdaley90 Posts: 259 Member
    Sounds like you're doing well so far so keep it up! Eating more is exactly what you need to do. You can continue with your current cardio.

    Get comfortable with a barbell and then start squatting, deadlifting, and lunging. Those 3 have definitely have made the difference for me. Great beginner lifting programs are Starting Strength, Strong Lifts, and New Rules of Lifting for Women.

    Good luck! Go forth and work that booty!
  • mynewlife10
    mynewlife10 Posts: 52
    Don't forget your protein intake. And, all the other nutrients that matter in repairing and building muscle.
  • grillnchill
    grillnchill Posts: 772 Member
    deadlifts & squats should be every girl's best friend.
  • GuybrushThreepw00d
    GuybrushThreepw00d Posts: 784 Member
    you seen the Beachbody workout : Brazilian Butt Lift?
    http://www.beachbody.com/product/fitness_programs/brazil_butt_lift.do?e=48245

    On the infomercial, the guy who made descibes himself as "the buttmaster". nuff said. :laugh:
  • fattymcbuttrpants
    fattymcbuttrpants Posts: 42 Member
    deadlifts & squats should be every girl's best friend.

    ^^ This
  • lebaker310
    lebaker310 Posts: 164 Member
    Heavy weighted squats, deadlifts, and hip adbuctor
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    deadlifts & squats should be every girl's best friend.

    ^^ This

    x2...

    I have heard good things about weighted hip thrusts and bridges too but I haven't done them...
  • ummommyme
    ummommyme Posts: 362 Member
    I fourth Bret Contreras-look him up:)
  • Barbellgirl
    Barbellgirl Posts: 544 Member
    <
    another Strong Curves, Bret Contreras fan.
  • karinefitness
    karinefitness Posts: 336 Member
    I suggest bellydancing. It will strengthen your hips, bum, and abs. It helps ease menstrual cramps too.

    well bellydancing is fabulous. it's not going to build the kind of muscle she wants.

    it also doesn't ease cramps- working out does- but not dancing specifically- pretty much any working out will do that for you.


    OP- keep eating.
    learn barbell stuff
    Squats
    Deadlifts
    Glute Raises
    Walking lunges

    Go forth- be fabulous.

    What she said!
    I've bellydanced for four years and never built my booty! It all started with strength training. I suggest Bret Conteras' book, although I can't remember the name right now (Strong Curves maybe?). You can check it out on Amazon.

    Good luck with your booty building, it's a never ending quest =)
  • JoRocka
    JoRocka Posts: 17,525 Member
    I suggest bellydancing. It will strengthen your hips, bum, and abs. It helps ease menstrual cramps too.

    well bellydancing is fabulous. it's not going to build the kind of muscle she wants.

    it also doesn't ease cramps- working out does- but not dancing specifically- pretty much any working out will do that for you.


    OP- keep eating.
    learn barbell stuff
    Squats
    Deadlifts
    Glute Raises
    Walking lunges

    Go forth- be fabulous.

    What she said!
    I've bellydanced for four years and never built my booty! It all started with strength training. I suggest Bret Conteras' book, although I can't remember the name right now (Strong Curves maybe?). You can check it out on Amazon.

    Good luck with your booty building, it's a never ending quest =)
    high five!!! :D
    I'm a semi professional... and what- since 2005? I've been dancing yeah? my butt isn't fab because of that LOL.

    my triple digit dead lift on the other hand ;) wink wink- nudge nudge- could have something to do with it!!! LMAO
  • rjmudlax13
    rjmudlax13 Posts: 900 Member
    +1000 for squats and deadlifts.
  • BIH92
    BIH92 Posts: 14
    Just be careful when you do squat and first learn how to step on the floor and to handle the bar with hands for better grips. Make sure you breath and push it slowly. Play mp3 player and stare at yourself in the mirror. Don't worry about others what they think. They are jealous of you :)
  • PrincessMissDee
    PrincessMissDee Posts: 183 Member
    Squats, Proper squats. Don't go into weighted squats without making sure you have the technique right first. Same with lunges.

    Once you have that start to incorporate a kettlebell or weights into it.

    Also a spin class did amazing things to my butt. Any bike with resistance would do it though.
  • acpgee
    acpgee Posts: 7,960 Member
    You'll get lots of responses about squats and lunges. However, I had really big glutes when I used to do speed skating. I would suggest doing some of your cardio in the form of roller blading.
  • mumblemagic
    mumblemagic Posts: 1,090 Member
    Pilates!!!!! Clams, arches, criss cross, leg lifts on front and back.
  • WBB55
    WBB55 Posts: 4,131 Member
    Join a roller derby league. For real. Builds AMAZING core, too.

    Edit: very overweight girls tend to lose weight overall with roller derby, as they drop their fat%, but the normal or underweight women I've known have typically gained 10-15 pounds or so each. And it's ALL in the legs, butt, and core
  • inktink
    inktink Posts: 135 Member
    First, start with some squats. Then do so more squats. After you're done with those, do some squats.

    Really though, I have to echo the above suggestions. Squats: get the technique down; brace your core, straight back, head up, knees generally shouldn't go over toes. Same with lunges: technique; brace your core, knees go to 90 degrees, backward lunges are easier than forward lunges, back straight, head up, knees aligned with hip, aligned with second toe. Once you've mastered the techniques and need more of a challenge, add weights.

    I also concur with weighted glute bridges, and cutting back on cardio if weight loss isn't your main focus.
  • Cre8veLifeR
    Cre8veLifeR Posts: 1,062 Member
    I just got this book: Strong Curves - a woman's guide to building a better butt and body - the exercises are excellent!!!! I have been doing them for about a week now and I feel amazing. :)

    http://www.amazon.com/gp/product/1936608642/ref=ox_sc_sfl_title_5?ie=UTF8&psc=1&smid=ATVPDKIKX0DER
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    deadlifts & squats should be every girl's best friend.

    ^^^ this

    this worked for me. I'm an "inverted triangle" shape, i.e. shoulders wider than hips. Squats, Deadlifts and eating at a surplus helped even this out. i.e. very heavy squats and deadlifts....

    Emphasis on eating at a surplus, you need a surplus to build actual new muscle tissue, which is what you want to do to make your glutes bigger. If you're eating at maintenance or in a deficit, your muscles can get stronger due to neuromuscular adaptation, but they won't get bigger.
  • mank32
    mank32 Posts: 1,323 Member
    creepily tagged to follow :blushing:

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