Back with a crack

rcbeck99

Ok so I am looking for some good exercises or videos that I can do at home that will shape and tone my rump. Alas I have a condition known as "Back with a crack" meaning I have no butt. Sad I know, and I'm looking for ways to improve it. It is unfortunately a genetic condition passed on to me by my father. Of all the things he could have given me, it had to be that! *Sighs* Anywho, if you know of anything that will help, I would be ever so appreciative. Thanks all!

ashleymichaud

Brazilian butt lift!

TheRealAimee

I've read good things about the Butt Bible. You can search the forums here for more info.
There are three levels and you do each level for two weeks. Level 1 workouts are 20 minutes, Level 2 are 30 minutes and Level 3 are 40 minutes.

Weekly Program is:
Day 1 Lower
Day 2 Upper
Day 3 Rest/other cardio
Day 4 Lower
Day 5 Upper
Day 6 Rest/other cardo
Day 7 Rest

wellbert

Nothing will work your butt muscle like a properly done deep barbell squat.
The next closest thing would be a glute-ham raise - but this is less beneficial for your entire body than the squat.

There's no reason to get complicated about it, or do a bunch of stupid time-consuming exercises.


Look up 'girls of lift big eat big' for some examples.

Meg_78

I have looked in to Brazilian Butt Lift, but its too dancy for me, but if you like Zumba then I think BBL would be a goer, tomorrow I'm going to start The Butt Bible, I hope it gives me a butt!!! There is also Jillian Michael's Killer buns and thighs, but I haven't tried that, though I do love all her other vids.

PunkyRachel

I was gonna say Bible Butt.

pudadough

Brazilian butt lift!

Second this! I thought I was in pretty decent shape but this program kicked my butt. It "bubbled" my booty out nicely, too.

rcbeck99

Awesome! Thanks everyone for all the suggestions!

NoMagicCureJustAnEasierDay

please switfch buts with me

TheAncientMariner

Nothing will work your butt muscle like a properly done deep barbell squat.
The next closest thing would be a glute-ham raise - but this is less beneficial for your entire body than the squat.

There's no reason to get complicated about it, or do a bunch of stupid time-consuming exercises.


Look up 'girls of lift big eat big' for some examples.

This is the best piece of advice in this entire thread. If you want "Dat Azz," no amount of videos will give you what you want better than weight on a bar. The problem with the videos are that they are great for toning a butt if you have one, but if you do not have one you will have to put on some muscle down there and heavy lifting is the best way to get'r done. Maybe do body weight squats with a weighted vest, or get some good heavy dumbbells to do something like sumo squats. Good luck!

JNick77

Nothing will work your butt muscle like a properly done deep barbell squat.
The next closest thing would be a glute-ham raise - but this is less beneficial for your entire body than the squat.

There's no reason to get complicated about it, or do a bunch of stupid time-consuming exercises.


Look up 'girls of lift big eat big' for some examples.

Yup. Aside from what this poster said in addition to back squats these exercises are also good for stimulating the glutes.
1. Walking lunges: take long strides and if your knee doesn't touch the floor it doesn't count
2. Stiff-legged deadlifts: go down until you feel a good stretch in your hamstrings, squeeze your glutes and pull back up.

Unlike back squats the exercises I mentioned would be done for higher reps, anywhere from 8 - 12 reps.

For cardio try and use a stairmaster / stairmill if it's available to you.

alisatodd

Squats and lunges