butt exercises

bprague

I'm looking for exercises that make it tough to sit the next day. Right now I do walking lunges, squats, side lifts, back and ups (making up names to describe what I'm doing btw) and I can't seem to get a muscle burn the next day and it makes me feel like I'm not challenging myself enough. I'm starting to wonder if I need ankle weights.

Does anyone have a series of exercises that will make me weep? pretty please!

Tracey_Smith

Take up squash, it hurts like hell in the butt area. x

ckidd311

Running up and down steps!!!

beverlyl64

How many are you doing of each daily and for how long have you been doing them? I made a game out of squats, everytime I go to the bathroom I would do 10, it's amazing how many more a day you can get in. Having muscle burn is really not that important, if your doing these daily and enough reps you will see a difference.

koosdel

Lunges, squats, straight leg dead lifts. Don't bother with the ankle weights.

How much weight are you lifting?

P.S. I'm having trouble sitting today myself, lol!!

sonbeam

I know that when I do a kettle bell workout I really feel it for the next few days (hips, butt, thighs).

koosdel

Take up squash, it hurts like hell in the butt area. x

Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha!

bcattoes

Brazilian Butt Lift. Just Google that.

poustotah

A couple of exercises:

Get an aerobic step and put some risers under it. Put one foot firmly on the step and a 5 lb weight in each hand. Now step up and down, extending the 'floor foot' behind you. Once you're used to this, increase the risers under the step and increase the weights.

Hold some weights while you're doing your walking lunges or pass a kettle bell through the legs with each step (which will also help your core strength too). The weights should be heavy - start with like 20 lbs.

Then try to sit on the toilet the next day. :-)

RunHardBeStrong

I wouldn't add ankle weight but either add hand weights or do your squats/lunges with a weighted bar...as heavy as you can go! That'll make ya feel 'em! Weighted dead lifts and split squats are great also!

YukonJoy

OH HELLS YEA I DO!!

Split squats. You will cry like a baby!!

http://www.youtube.com/watch?v=1CvEs-TOIKM

I have to keep my weights low or I cripple myself.

I also do squats, hack squats, deadlifts, lunges, kickbacks, extensions. I use weight for all of them.

jamie1888

I suggest upping your weight. Shoot for heavy weight in the 8 - 10 rep range for squats. Dead lifts and step ups (onto a bench) while holding dumbbells. Go heavy!

RunHardBeStrong

A couple of exercises:

Get an aerobic step and put some risers under it. Put one foot firmly on the step and a 5 lb weight in each hand. Now step up and down, extending the 'floor foot' behind you. Once you're used to this, increase the risers under the step and increase the weights.

Hold some weights while you're doing your walking lunges or pass a kettle bell through the legs with each step (which will also help your core strength too). The weights should be heavy - start with like 20 lbs.

Then try to sit on the toilet the next day. :-)

lol I hate having to pee the next day! I cringe everytime!!!

Mcctin65

How many are you doing of each daily and for how long have you been doing them? I made a game out of squats, everytime I go to the bathroom I would do 10, it's amazing how many more a day you can get in. Having muscle burn is really not that important, if your doing these daily and enough reps you will see a difference.

LOVE THIS IDEA!

bprague

I do a repetition of 25 of each and repeat until I can't anymore... which is something like 4 sets

bprague

A couple of exercises:

Get an aerobic step and put some risers under it. Put one foot firmly on the step and a 5 lb weight in each hand. Now step up and down, extending the 'floor foot' behind you. Once you're used to this, increase the risers under the step and increase the weights.

Hold some weights while you're doing your walking lunges or pass a kettle bell through the legs with each step (which will also help your core strength too). The weights should be heavy - start with like 20 lbs.

Then try to sit on the toilet the next day. :-)

this one sounds great. I'll be doing this today

RunHardBeStrong

How many are you doing of each daily and for how long have you been doing them? I made a game out of squats, everytime I go to the bathroom I would do 10, it's amazing how many more a day you can get in. Having muscle burn is really not that important, if your doing these daily and enough reps you will see a difference.

I do this to! I also do push ups everytime I go! One day squats/lunges the next push ups!

MinnieInMaine

I agree, don't use ankle weights, hold free weights in your hands or a weighted bar.

Try doing deadlifts, sumo squats, pelvic thrusts.... I can't think of them all but I can tell you that I did Jillian's No More Trouble Zones on Monday and I'm still feeling it in my rear end!

ETA: Kettlebell swings work really well if you do them right too becuase you clench your rear when you're on the upswing.

klassi101

Bump for later...

jamie1888

Soreness comes from the muscle fibers tearing and repairing themselves. Doing excess numbers of lunges, squats with no added weight doesn't give your muscle the queue to grow. Add resistance.. go heavier with less reps.

taso42_DELETED

Dumbbell lunges get me every time.

Do a relatively light weight warm up, then pick up dumbbells heavy enough that you can only do somewhere around 8 reps at a time. If you can only do ~5 then decrease the weight, if you can do 12 or more, increase it.

baisleac

Deadlifts. My butt is still crying after I upped my weight last time.

ShannonWinger

Yes, add weight to your lunges, squats and all. Makes a huge difference. If you don't feel it go heavier. I like the kettlebells too. Great workout!

chocolateandvodka

walking/twisting lunges with a 6lb or heavier medicine ball.
do about 10 sets (wall to wall)
the next day you will be holding your *kitten* and crying.

ChantalGG

walk , run, sprint, over and over until you are done.

anubis609

Get on your hands and knees, flex the glutes as you push back towards your heels, and tighten your core as you do it. Start off slow, then work up a rhythm. If it helps, you could have a partner straddle behind you with their hands on your waist to make sure that you're tightening everything correctly.

Alternatively, you can also add extra resistance if you went into a downward dog position. Gets the hamstrings a bit too.

TeaBea

Hip raises (lie on back, legs bent & raise your hips while squeezing your glutes.

Hip raises with 1 leg raised .... same as above only raise 1 foot off the ground (increases resistance on one side) ... either hold leg straight or you could bicycle.

Penny in your pocket - kind of a lunge. Feet apart - reach the floor with 1 hand (pick up an imaginary penny) come back up & touch your waist.

BrownEyedG1rl

Get on your hands and knees, flex the glutes as you push back towards your heels, and tighten your core as you do it. Start off slow, then work up a rhythm. If it helps, you could have a partner straddle behind you with their hands on your waist to make sure that you're tightening everything correctly.

Alternatively, you can also add extra resistance if you went into a downward dog position. Gets the hamstrings a bit too.

LMAO!!!! I freakin' love it!

PanteraGirl

I want to lose my butt and not gain muscle yet....how do I do that?

RunHardBeStrong

Get on your hands and knees, flex the glutes as you push back towards your heels, and tighten your core as you do it. Start off slow, then work up a rhythm. If it helps, you could have a partner straddle behind you with their hands on your waist to make sure that you're tightening everything correctly.

Alternatively, you can also add extra resistance if you went into a downward dog position. Gets the hamstrings a bit too.

are we still talking exercise here?! I got off topic when I started reading this.....

TeaBea

I want to lose my butt and not gain muscle yet....how do I do that?

No way to spot reduce. (I wish!) All you can do is lose weight &/or tone up. Warning - everyone is different. I lose weight on top first ...... then finally I start to lose weight on the bottom. I can never seem to lose enough weight on the bottom .... I'm your typical pear.