building a beautiful butt

lizzynewm

*kitten* to grass squats. People always say squats, but many people don't even get to parallel. I see so many doing quarter squats. *kitten* to grass isn't the BEST if you have knee issues or inflexible calves though.

Another is leg press with your feet placed at the very top of the platform.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

aw yeah, did both of those at the gym tonight. hooray for progress and *kitten*-building~

ninerbuff

Hip thrusts, squats, deadlifts, walking or running uphill.

And while it's true that you can't add muscle on a deficit, you can strengthen and lift your glutes more easily than perhaps any other muscle group. I've been on a deficit for 3 years, and my butt is noticeably rounder and "higher," if that makes sense.

I don't believe you. Pics needed.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Sarauk2sf

To gain mass you need to eat at a surplus. Do squats, deadlifts, lunges and hillsprints and ensure you have a progressive loading routine.

AntWrig

To gain mass you need to eat at a surplus. Do squats, deadlifts, lunges and hillsprints and ensure you have a progressive loading routine.

That and genetics plays a role as well.

justgowithit17

bump hehe

VelociMama

+1 more to the heavy deep squats and deadlifts.

bizco

Here are some great moves from Bret Contreras, the Glute Guy. AFTER you master perfect form using only your bodyweight, add heavy resistance bands, dumbbells, loaded barbell, etc. Remember to squeeze those glutes!

http://www.youtube.com/watch?v=bK7zIUBH6Z0&list=PL4CE51ED9E54AA7C3&index=18

Bret has lots of other great videos on YouTube and his own channel. Check out his Hip Thrust instructional video on YouTube.

mdh185

A round *kitten* is like other genetic gifts. You either have one or your don't. It is why some people are good sprinters and some are good at distances, to some extent we are what mother nature made us to be. All these exercises will improve your muscle strength but you are not likely to build a J-Lo butt anymore than you can build a D cup.

ItsCasey

That's not entirely true. Certainly, some people (Jennifer Lopez, Kim Kardashian, and the like) are genetically predisposed to have a bigger rear end. But that doesn't mean you can't do some reshaping.

Exhibit A:

http://www.myomytv.com/booty-making-home-workout-kettlebell-body-weight-glute-training/

Granted, it took her 2 years, not weeks or months. But the evidence is pretty clear, and she did it with glute-specific weight training.

KelsLovesRando

Jillian Michaels Killer Buns and Thighs and/or Brazil Butt Lift

BellaFe

I am finally starting to see some significant butt results, all from squats, deads, and hip thrusts

ohh_myy_quad

*kitten* to grass squats. People always say squats, but many people don't even get to parallel. I see so many doing quarter squats. *kitten* to grass isn't the BEST if you have knee issues or inflexible calves though.

Another is leg press with your feet placed at the very top of the platform.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

*kitten* to grass. Made a mental note and will now make it a point to go lower.

Dfracassa

you guys. butts.

I think I want to be your friend.

MarieAnneN

Squat until you feel your butt begging for mercy.

Yep! Squats, step, stairmaster, everything that makes your glutes want to cry...

I am in the way to do the same thing as you. BUTT all the way for bikini summer coming up!

DixiedoesMFP

<--- genetics made it round. Squats, deadlifts, lunges, and step-ups are making it firmer and less jiggly.

BusyRaeNOTBusty

*kitten* to grass squats. People always say squats, but many people don't even get to parallel. I see so many doing quarter squats. *kitten* to grass isn't the BEST if you have knee issues or inflexible calves though.

Another is leg press with your feet placed at the very top of the platform.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

*kitten* to grass. Made a mental note and will now make it a point to go lower.

Just watch out for "butt wink". If your butt starts to curl under in order to get that low it can be bad for your back. So go as low as possible while avoiding "butt wink".

DrMAvDPhD

Was hoping to find more great bum pictures in this thread by now.... :sad:

nonstopper

butts.... i like butts

bcattoes

if, in theory, i were to work as hard as i could, how long would it take to gain a very noticeably considerable amount of muscle down there? i know everyone is different and that's kind of impossible to gauge, and i'm in no real rush, but i'm curious how long it may have taken others to build their dreambutt, or what workouts seemed to be the most effective (i'm guessing squats will be the numero uno answer on that one).

I agree with this paragraph. Squats are numero uno. It's impossible to guage how quickly you will gain, or how much you can gain.

sally_jeffswife

Tae Bo Ultimate Ab/Butt Workout

Jonesingmucho

Just watch out for "butt wink". If your butt starts to curl under in order to get that low it can be bad for your back. So go as low as possible while avoiding "butt wink".

So wait! Does that mean to arch your back so that hips stay forward versus butt winking to go lower?

nlesthought

Was hoping to find more great bum pictures in this thread by now.... :sad:

BusyRaeNOTBusty

Just watch out for "butt wink". If your butt starts to curl under in order to get that low it can be bad for your back. So go as low as possible while avoiding "butt wink".

So wait! Does that mean to arch your back so that hips stay forward versus butt winking to go lower?

You want to continue to stick you butt out as it goes down, keeping your lower back arched. The picture on the right is "bad".

Jonesingmucho

Thank you! Butt Wink understood. LOL

Icaw

BUMP!

WhitR86

Lots of squats, do squats without weights at home whenever you are fantasizing about the *kitten* you want get up and do squats. Go to the parallel position and hold hold hold then come up then right back and hold again. Also the elliptical has glute workouts if you do cardio do those and focus on those bum muscles. I used to have a flat bottom and my figure overall is more curvy now but my butt has a lil shelf and this is all I've had to do to get/maintain it.

tennesseeleigh

When I was in law school I lifted heavy weights three times a week at a hole in the wall gym where the owner trained me for free. My butt was spectacular. Fast forward to years of doing just cardio, foot surgeries, having a baby, etc., and even though I'm the same weight I was in school (but two clothing sizes bigger), I have a flabby not particularly attractive rear view. I just this week started back to the gym with an emphasis on lifting heavy 3 x a week plus a little cardio. I would have to agree with squats, leg press and deadlifts as a great way to build a better butt. For cardio I would try walking hills (or simulating it on a treadmill with incline).