toning your butt

redmohca89
redmohca89 Posts: 130 Member
in Health and Weight Loss
Hey there, I am looking for more experienced people than me who can give me some advice or suggestions on how to tone my butt and hips/handles , I dont go to a gym, and i dont have equiptment in my house, I have stairs all around my apartment, in and outside, and I have 3lb dumb bells, so , see not much , and also no experiencce in toning or what to do or not to do .

Any advice woud be greatly appreicated,

Thanks in advance for all the help !!
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Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    squats...
  • KittenLinn
    KittenLinn Posts: 6
    STEP-UPS!!!! Love em' if I don't go to the gym I do them in my house with a chair. Results are amazing!
  • shaianna
    shaianna Posts: 13 Member
    WHAT ARE STEP UPS
  • BodyByBex
    BodyByBex Posts: 3,685 Member
    Step up on something, step off that something. It is quite exhausting, actually. They are the shiznit! I can't believe I didn't even think about them! I haven't done those since high school! I need to get on this.
  • Fiercely_Me
    Fiercely_Me Posts: 481 Member
    Hip thrusts. You can do these with or without weights.

    http://bretcontreras.com/a-squat-devotee-no-more/
  • hannahbanana0428
    hannahbanana0428 Posts: 5
    Squats are the biggest help I think. Good luck!
  • wickedpursuit
    wickedpursuit Posts: 47 Member
    Squats are excellent! Or, get a couple of gallon jugs, fill them with water, and use those as makeshift weights for goblet squats. You can do Romanian deadlifts with those, which works the hamstrings up through the glutes. Mule (or Donkey) kicks are also pretty kind of awesome!
  • jfrankic
    jfrankic Posts: 747 Member
    Single leg lifts: pistols, skater squats, bulgarian split squats, SL glute bridges, SL hip thrusts, skater into SL bodyweight romanian dead lift.
  • gmallan
    gmallan Posts: 2,099 Member
    Hip thrusts. You can do these with or without weights.

    http://bretcontreras.com/a-squat-devotee-no-more/

    Second this, look at the program Strong Curves. Nothing helped my butt more
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    "Toning" comes from two things: Building muscle and losing fat, two things you can't really focus on much at all. Considering your history as evidenced by your profile, I'll bet you don't have much lean mass left, so you should focus on building muscle before you can lose fat. This requires increasing calorie intake and focusing on strength training. If all you're limited to is bodyweight work, you need to check out the app or book You Are Your Own Gym.
  • Tanya949
    Tanya949 Posts: 604 Member
    You can do squats and step ups with the weights too. Just hold them in your hands as you do them.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    squats
    lunges
    weighted sled pushes
  • gmallan
    gmallan Posts: 2,099 Member
    squats
    lunges
    weighted sled pushes

    Why no hip thrusts? I still don't get why so many people are ignoring these in favour of squats/dead lifts/lunges. They have been shown to have the highest rate of glute activation. Still need to do the other exercise but hip thrusts are a must in my book if you're aiming to grow your glutes
  • TheSlorax
    TheSlorax Posts: 2,401 Member
    Hip thrusts. You can do these with or without weights.

    http://bretcontreras.com/a-squat-devotee-no-more/

    Second this, look at the program Strong Curves. Nothing helped my butt more

    thirding... really his website has everything you need (although I do want his book too).
  • ottermotorcycle
    ottermotorcycle Posts: 654 Member
    Other people have suggested great things. Squats and lunges are IMO the simplest, and you can do them while you're doing other things - try doing squats while you brush your teeth and while things are in the microwave. If you lay around on your stomach (for example while reading or on the computer) try kicking your legs up while you do.

    Also walk up stairs a bunch, cardio *and* a good workout for your butt.
  • wideturn
    wideturn Posts: 108 Member
    I am working on the same thing! Look up on youtube how to do 'donkey kicks', squats, and bridges. I say to look up on youtube (or any sight with video or step by step pictures) because if you're not working with a trainer and you don't know what to do, it helps to SEE how it should be done. I also take kettle bells (you can use any weights or even a backpack) and walk up and down the stairs. Hope this helps :)
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    squats
    lunges
    weighted sled pushes

    Why no hip thrusts? I still don't get why so many people are ignoring these in favour of squats/dead lifts/lunges. They have been shown to have the highest rate of glute activation. Still need to do the other exercise but hip thrusts are a must in my book if you're aiming to grow your glutes

    I have never done a hip thrust...just squats and deadlifts...my butt is great.

    I have watched videos and to be frank hip thrusts don't look comfortable and they look dangerous if you aren't quite sure what to do....

    and yes I have tried them...I don't like them at all.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    squats
    lunges
    weighted sled pushes

    Why no hip thrusts? I still don't get why so many people are ignoring these in favour of squats/dead lifts/lunges. They have been shown to have the highest rate of glute activation. Still need to do the other exercise but hip thrusts are a must in my book if you're aiming to grow your glutes

    Never done them.
  • KittenLinn
    KittenLinn Posts: 6
    Step up on something, step off that something. It is quite exhausting, actually. They are the shiznit! I can't believe I didn't even think about them! I haven't done those since high school! I need to get on this.



    You're not kidding, they are exhausting.
    They are so amazing! I was doing a million squats a day, no results then added in step ups and wow!
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Oh another one....
    Man stair master kills me.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Your muscles are already big enough to handle all of the things you regularly do, like walking up stairs. If they weren't, you wouldn't be able to walk up stairs.

    If you want a muscle to actually get bigger, you need to put more of a challenge to it than what it regularly encounters.
  • redmohca89
    redmohca89 Posts: 130 Member
    thank you everyone for all the awesome tips and advice,
    I will try a bit of everything :)

    Thanks again!!
  • gmallan
    gmallan Posts: 2,099 Member
    squats
    lunges
    weighted sled pushes

    Why no hip thrusts? I still don't get why so many people are ignoring these in favour of squats/dead lifts/lunges. They have been shown to have the highest rate of glute activation. Still need to do the other exercise but hip thrusts are a must in my book if you're aiming to grow your glutes

    I have never done a hip thrust...just squats and deadlifts...my butt is great.

    I have watched videos and to be frank hip thrusts don't look comfortable and they look dangerous if you aren't quite sure what to do....

    and yes I have tried them...I don't like them at all.

    There are progressions you can do (starting from body weight) and I suppose like any exercise they could be dangerous if done wrong. No more so than dead lifts or squats though (maybe even less). Like any exercise if you take your time to learn correct form and work up appropriately then you should be fine. They can be a little uncomfortable once you get up to a higher weight but appropriate padding between yourself and the bar fixes this.

    http://bretcontreras.com/everything-you-need-to-know-about-the-hip-thrust/

    I suppose if you're happy with your butt then that's great but for those of us who need a little extra work or who have poor glute genetics these are key. There are a lot of people who have terrible glute activation and don't really use their glutes properly in day to day life and in exercise (like squats, DLs, running) and I think these can definitely help.
  • Sreneesa
    Sreneesa Posts: 1,170 Member
    I do strength training Fitnessblender videos for lower body a few times a week and they incorporate squats, ski squats, jumping squats sumo squats, lunges, curtsy lunges, pulse lunges, dead lifts, hips thrusts, side lunges ..im sure there are more I haven't mentioned. ..LOL...I do all with dumbells and barbells with weights. Each workout has a variety of different exercises to workout that booty.

    But if you don't want to do a variety of lower butt and thigh exercises stick with squats and lunges with weights.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    squats
    lunges
    weighted sled pushes

    Why no hip thrusts? I still don't get why so many people are ignoring these in favour of squats/dead lifts/lunges. They have been shown to have the highest rate of glute activation. Still need to do the other exercise but hip thrusts are a must in my book if you're aiming to grow your glutes

    I have never done a hip thrust...just squats and deadlifts...my butt is great.

    I have watched videos and to be frank hip thrusts don't look comfortable and they look dangerous if you aren't quite sure what to do....

    and yes I have tried them...I don't like them at all.

    There are progressions you can do (starting from body weight) and I suppose like any exercise they could be dangerous if done wrong. No more so than dead lifts or squats though (maybe even less). Like any exercise if you take your time to learn correct form and work up appropriately then you should be fine. They can be a little uncomfortable once you get up to a higher weight but appropriate padding between yourself and the bar fixes this.

    http://bretcontreras.com/everything-you-need-to-know-about-the-hip-thrust/

    I suppose if you're happy with your butt then that's great but for those of us who need a little extra work or who have poor glute genetics these are key. There are a lot of people who have terrible glute activation and don't really use their glutes properly in day to day life and in exercise (like squats, DLs, running) and I think these can definitely help.

    I understand that I just don't like them...I remember this discussion last year sometime and I read comments from those who liked them and more (many more comments) from those who didn't see the point.

    There was quite the debate going from what they were, what they did, who should do them etc...

    I did my own research and eh...I stick with my squats for the compound movement.
  • sokkache
    sokkache Posts: 220 Member
    Stairs are a really great way to tone the butt. Also, there's this girl with a youtube channel called blogilates. She has workouts for everything, and they are extremely tiring. Highly recommended to watch her videos.
  • sshintaku
    sshintaku Posts: 228 Member
    This has been my mission as well. I just tried a "butt and thigh" workout today and if the shaking in my legs is any indication, I think it's a good one. http://www.fitnessblender.com/v/workout-detail/At-Home-Butt-and-Thigh-Workout-Video-with-Cardio-Intervals-Fat-Burning-Cardio-Lower-Body-Toning/i2/
  • rach503
    rach503 Posts: 86 Member
    curtsey squats!
  • starznholes
    starznholes Posts: 170 Member
    Squats, lunges and skater squats!

    I honestly think any kind of squats and lunges do wonders. Forget the other crud.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Has anyone mentioned Straight Leg Deadlifts? I have done all kinds of barbell squats, lunges, hip thrusts, DLs etc and SLDL is the only thing that challenges my glutes (and can actually produce DOMS.)

    I think good mornings are very similar to SLDL in that aspect, too.

    (The bar I used for hip thrusts was so heavy that I could feel a significant sheer force on my spine, which is why I stopped doing them.)

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