Where's my butt?

cuinboston2014

Just looking for some help here.... I'm 5'10 and 180ish. I'm built pretty sturdy and under the remaining fat is what would be an athletic build. I have broad shoulders and a "strong" appearance if that makes sense.

I don't have big boobs and I have no butt. I know aside from implants I can't necessarily make my boobs a D cup and I'm somewhat OK with that. However, there is hope for my butt, right?

It's flat as a board. Like, embarassingly flat. I've tried to do more lunges, squats etc to try to work those muscles and build them up a bit. I do a mix of running and lifting and some videos like Jillian Michaels or P90X.

But are there exercises that I can focus on that will actually help build my butt muscle and give me a booty? Or are my efforts in vain and just like I can't spot reduce from my stomach I can't spot build just my butt? I know it's a muscle so I have a hard time accepting this completely..... Thoughts?

perfectlytrained

Strong Curves by Bret Contreras... it's a book that focuses on the glutes in an awesome... adding in hip thrusts and glute bridges to my squats have really, really (I mean *really*) pumped up my butt...

You can find him on the internet as well.... look him up, he's the real deal for glute work.

cuinboston2014

Thank you!!

craftywitch_63

Here's a link to Fitness Magazine. It's free and you can individualize the workout:

http://www.fitnessmagazine.com/workout/butt/exercises/exercises-to-target-butt-muscles/

(Not sure I want to do an exercise called the "Fly Trap" to tone my butt, though! :laugh: )

Will_Thrust_For_Candy

Yes, I second the recommendation for Strong Curves. That is the program I run and I love it (and that is my booty in my profile pic).

Your intake will also make a difference. Are you at your goal weight? If so I would take a look at eating at maintenance at the very least, if not a surplus and basically start a cut/bulk cycle.

Basically you want to thrust, squat, deadlift, lunge, do posterior chain work, single leg variations of these lifts as well. That is what will build a great booty!

CassandraBurgos83

Most of my pins are Booty related and they have helped me tons to recover my tush after having kiddos. I hope this helps

http://www.pinterest.com/tigerlilly83/workouts-videos/

cuinboston2014

Thank you everyone for your suggestions! I really really appreciate it.

I'm not at my goal weight yet. I don't have a goal weight anymore - I gave that up this week in exchange for just knowing I want to be leaner and stronger. I have some belly fat that needs to go away that won't go away without weight loss though so I know I have probably 10-15 pounds to lose.

If I can get a butt I will be so dang happy!

MonaLisaLianne

Brazilian Butt Lift Work-out! the before and after pics are amazing (assuming they're legit). As a fellow flat-butt I've wanted to do something about it for a long time.

http://www.bing.com/images/searchq=brazilian+butt+lift+workout+before+and+after&qpvt=brazilian+butt+lift+workout+before+and+after&FORM=IGRE

http://fasteasyfit.blogspot.com/2010/02/any-brazil-butt-lift-workout-reviews.html

Will_Thrust_For_Candy

Thank you everyone for your suggestions! I really really appreciate it.

I'm not at my goal weight yet. I don't have a goal weight anymore - I gave that up this week in exchange for just knowing I want to be leaner and stronger. I have some belly fat that needs to go away that won't go away without weight loss though so I know I have probably 10-15 pounds to lose.

If I can get a butt I will be so dang happy!

Honestly try Strong Curves. I have yet to come across someone who has regretted spending the $30 on the book. The way my body has changed since I started doing that programming plus running is unreal

perfectlytrained

Thank you everyone for your suggestions! I really really appreciate it.

I'm not at my goal weight yet. I don't have a goal weight anymore - I gave that up this week in exchange for just knowing I want to be leaner and stronger. I have some belly fat that needs to go away that won't go away without weight loss though so I know I have probably 10-15 pounds to lose.

If I can get a butt I will be so dang happy!

Honestly try Strong Curves. I have yet to come across someone who has regretted spending the $30 on the book. The way my body has changed since I started doing that programming plus running is unreal

qft - absolutely agree 110% ... I'd show off before and after photos, but my guy prefers that I don't for now...

3laine75

You need to progressively load those squats/ lunges - 'strong curves' is a good shout

MonaLisaLianne

Here's a link to Fitness Magazine. It's free and you can individualize the workout:

http://www.fitnessmagazine.com/workout/butt/exercises/exercises-to-target-butt-muscles/

(Not sure I want to do an exercise called the "Fly Trap" to tone my butt, though! :laugh: )

Thanks for the link - the exercises look do-able, and free is always good!

mndamon

Are you lifting heavy when you do squats? Lunges should be working too. Here are some example exercises other than those two you can try:

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/14/muscle/glutes

firstsip

Quick aside: a "D" cup isn't ginormously huge. You might be a D cup but be in the wrong size bra So don't let a letter size define how you feel about your breasts!

Aside from that, the key moves to glutes are: squats and deadlifts. Lunges are great. Hip thrusts/glute bridges are really good as well. An emphasis for all of these is doing them with heavy weights.

Try following one of the suggested programs (I recommend Stronglifts 5x5 if you're just starting out, which goes heavy with squats), as long as it involves some progressive heavy lifting.

singingflutelady

I also recommend Strong Curves. Bret Contreras is definitely the glute god. It is much better than Brazilian Butt lift

Ilikelamps

Squat and Deadlift


or sit right here...ill help ya find it



what?

BinaryPulsar

I also recommend Strong Curves and heavy weights!!! But, the book is very flexible for many different levels and equipment options. There is even a body weight plan if you don't have weights.

ColeCake292012

There's always padded underwear. And squats, lunges, donkey kicks, etc.







No matter what my mother does, she never has a butt either. When she's thin, she needs to wear padded underwear so it doesn't hurt when she sits. Just throwing it out there. I don't have much of a butt either, but I'm trying!

doctorsookie

behind you.:bigsmile:

wheird

Another for Strong Curves.

Best of luck, OP.

summertime_girl

Squats, deads, glute bridges, more squats. Lots more squats.

BusyRaeNOTBusty

Your intake will also make a difference. Are you at your goal weight? If so I would take a look at eating at maintenance at the very least, if not a surplus and basically start a cut/bulk cycle.

Basically you want to thrust, squat, deadlift, lunge, do posterior chain work, single leg variations of these lifts as well. That is what will build a great booty!

This. Your butt is a muscle. To grow it significantly you need to be at a surplus.

But I'd advise you to switch to a heavy weight program to maintain the muscle you have while continuing to lose, or it might just get flatter. Heavy strength programs have been shown to be more efficient at maintaining muscle than the light programs like P90X. I have the most experience with Stong Lifts 5x5 but I've heard good things about Strong Curves as well.

msbeeblebrox

I've been doing weighted squats (in addition to other exercises) with a couple of friends for the past two years. I'm up to squatting 160 lbs. I can definitely see a difference in my body composition, most especially the curve of my butt.

quellybelly

I suggest adding weights to your squats and lunges if you aren't already. I've definitely noticed a positive difference once I started lifting heavy!