Let's face it, I want an a**!

Allterrain_Lady

Ok. I've lost 44lbs so far, through diet mostly and some kind of exercise.
I started strengh training a few weeks ago. I enjoy it, wish I had started sooner, feel better, stronger and everything. I do core exercises, squats (without weights so far), barbell rows...

Main goal as of right now: I want a kickass *kitten*! My behind is huge and floppy with saddlebags the size of Europe.
I want it to stay big (I really want that, curves are forever, in my case!), but firm and perky, saddlebags free.

So, what do I do and eat? What kind of exercise/routine? What shedule? Any advice, please?!!!

Thank you in advance!!

Flex382

Squat, Squat, and squat along with glute raises etc....

Huffdogg

http://bretcontreras.com/

Start here

Hip thrusts, barbell glute bridges, squats, deadlifts, and stiff-legged/romanian deadlifts are all mainstays.

TavistockToad

squats, lunges, deadlifts

msf74

Your body has a predetermined fat distribution which is governed by genetics.

Unfortunately you cannot do much to change where the fat comes off from and in what order. Given you are in a calorie deficit you wont to able to add any meaningful amounts of mass to your booty, no matter how many squats, lunges or whatever you do.

I would suggest continue dieting and weight training until you get to your desired weight & BF % and don't worry about your a*s for the time being. When you are there consider eating at a surplus with a weight training routine which specifically focuses on add mass to the a*s

Allterrain_Lady

Thanks for the answers guys!!! I guess starting the exercise as soon as possible is a good way to put this in motion. I don't want to lose much weight anymore. I want to be toned.

roxylola

I have been doing Brett Conteras Strong Curves programme. The book is not the cheapest but tons of info and all about the glutes!

BenjaminMFP88

What pretty much everyone else is saying squats and deadlifts. However, I would like to add that these will only really help your butt if you do them properly. Do some googling about proper form specifically on squats. Always remember, *kitten* to the Grass!!!

xiamjackie

Definitely squats, glute bridges, and cable machine kick-backs. My *kitten* is my favorite thing to target and my pride and joy.

Shreddingit84

My firm *kitten* says go dance *kitten*!! really do it!

fat2strongbeth

Squat, Squat, and squat along with glute raises etc....

Yes! Any variation of squats. This is what my personal trainer has had me doing since the summer and there is a noticeable difference in my hips.

Rocky_ZG

I don't know but ask Jen Selter
(google her )

http://www.fitzspiration.com/wp-content/uploads/2013/03/Jen-selter.jpg

http://www.mmaplanetonline.com/wp-content/uploads/2013/10/Jen-Selter.jpg

JenMc14

http://bretcontreras.com/

Start here

Hip thrusts, barbell glute bridges, squats, deadlifts, and stiff-legged/romanian deadlifts are all mainstays.

Yes. I've always been lucky enough to have a decent backside, and squats helped a lot. I'm now on week 8 of Bret's Strong Curves Beginner a Program, and am noticing even better changes. It's a little lower weight/higher rep than I be done in the past, and I modify the upper body stuff a bit to go heavier, and make modifications based on the equipment I have available, but I love the program. It also doesn't take too long to accomplish, usually 25-30 minutes, not including warm-up, and depending on rest between sets. Be sure to eat at a deficit to get rid of any fat hanging around and show off your glorious behind!

Allterrain_Lady

I don't know but ask Jen Selter
(google her )

http://www.fitzspiration.com/wp-content/uploads/2013/03/Jen-selter.jpg

http://www.mmaplanetonline.com/wp-content/uploads/2013/10/Jen-Selter.jpg

That's what I'm talking about!

Allterrain_Lady

http://bretcontreras.com/

Start here

Hip thrusts, barbell glute bridges, squats, deadlifts, and stiff-legged/romanian deadlifts are all mainstays.

Yes. I've always been lucky enough to have a decent backside, and squats helped a lot. I'm now on week 8 of Bret's Strong Curves Beginner a Program, and am noticing even better changes. It's a little lower weight/higher rep than I be done in the past, and I modify the upper body stuff a bit to go heavier, and make modifications based on the equipment I have available, but I love the program. It also doesn't take too long to accomplish, usually 25-30 minutes, not including warm-up, and depending on rest between sets. Be sure to eat at a deficit to get rid of any fat hanging around and show off your glorious behind!

Thanks! Got that book. It didn't know if it was worth a try. I'm starting today! Definitely.

roxylola

Do it! I am also on week 8, been doing goblet squats since about 2 weeks in though as I got bored with body weight, I was not challenged by it so I threw in some dumbells. I have noticed a real difference in my upper butt already

bc2ct

squats (proper ones!) for muscle tone and cardio or interval training to burn fat. We women naturally put weight on our lower bodies so building muscle may be a more sustainable goal for now... you will look more toned even if you don't manage to drop the fat off your butt.

funforsports

Squat, squat, squat, when you get tired of that....do some lunges and deadlifts.

MyOwnSunshine

Squats, deadlifts, single leg deadlifts (these really hit my glutes!), romanian deadlifts, barbell step-ups.

My *kitten* has gone from flat and saggy to down-right round, high and tight with New Rules of Lifting for Women/Supercharged.

bc2ct

Squat, squat, squat, when you get tired of that....do some lunges and deadlifts.

Lunges are easily my least favourite activity!! Not only are they hard... they also take a damn long time! That said, they will help you tone up that hiney.