Boooty lift

shantizzlerose
shantizzlerose Posts: 63 Member
in Fitness and Exercise
I'm looking for exercise to lift and tone my butt? Also, maybe a silly question, but can working out actually increase the size of my butt? Will it give me a nice sexy little curve on the backside?

Replies

  • Naomi0504
    Naomi0504 Posts: 964 Member
    Do you have weights or go to a gym? Besides weighted squats and deadlifts of course, I really recommend curtsy lunges and glute bridges/hip thrusts.

    Edited, spelling
  • Ian_Stuart
    Ian_Stuart Posts: 252 Member
    This solves all flabby or overly small booty problems.
    My suggestion for a leg day would be as follows,
    Warm up with high knees, bodyweight squats, leg lifts and hip rotations for 10 minutes or so.

    Note that the first time you do these, you will be figuring out what your starting weight will be on each exercise, so it will take longer. I recommend going to YouTube and watching videos on squat and deadlift form before attempting these. Starting Strength videos would be a good choice.

    A: Squat: 3 sets of 5 reps (these should be very hard, but allow you to squat at least until your upper leg is parallel with the ground, preferably lower. The goal of a squat is to put your butt on the ground and stand back up.
    Motivational image (Not Safe for Work) http://nxtlevelnow.com/wp-content/uploads/2012/10/do-squats1.jpg

    B: While holding a weight in each hand, perform 3 sets of:
    20 lunges
    20 side lunges

    C: Deadlift 5 sets of 1 (once you find your max weight for deadlift, you will want to preform one and walk away for a few minutes befit you do another. Chaining heavy deadlifts together is not a great idea, though it can be done for lighter ones with no problem.

    D: Glute Bridges! 5 sets of 5. Make these difficult, but pick a weight that you can do for all 25 reps.

    If any of that sounds good, I would also recommend reading this: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Edit: Added the Glute Bridges based on the comment above because I forgot about them and they are also awesome!
  • 777Gemma888
    777Gemma888 Posts: 9,578 Member
    I'm looking for exercise to lift and tone my butt? Also, maybe a silly question, but can working out actually increase the size of my butt? Will it give me a nice sexy little curve on the backside?

    Every gal's answer to a better booty ~ Bret Contreras. My personal love ~ hip thrusts. :)) http://bretcontreras.com/category/glute-training/

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