How do I get my butt back??

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  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    Sprinters also develop more muscle mass to help with explosiveness. But do all the exercises people recommended such as barbell squats, deadlifts, Bulgarian squats, lunges, glute hip thrusts, hamstring curls, good mornings, and incline sprints.
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    When I do a squat , I try to squeeze my butt cheeks at the top but feel like I'm not getting much of a squeeze. Also when I try to do a glute bridge I cannot seem to make my cheeks squeeze at the top. What am I doing wrong???

    how do I strengthen my bum cheeks? I read somewhere that sitting alot during the day can cause your glutes to become weak, any tips to make them strong? or just moooore squats ?
  • robotshorts
    robotshorts Posts: 14
    I seemed to have lost my butt...It used to be nice, now its just small. I want my butt back! How do I get it back without gaining weight? I lost a bit of weight and it seemed to have been only there and I would like to get it back,. Some people say squats, some say nothing I can do. Any help?

    I came up with this for that exact reason. Hopefully it works!


    Day 1: Hill sprints
    5 x 10 yards (rest 15 seconds in between)

    Day 2: step back lunges, bent knee deadlift,
    chair squats, 3 sets of 10 each, 2 min rest in between add 5 pounds every week

    Day 3: rest

    Day 4:
    side step lunges, squats, straight leg deadlift,
    3 sets of 10 each, 2 min rest in between add 5 pounds every week

    Day 5: Hill Sprints
    4 x 20 yards (rest 30 seconds in between)

    Day 6: rest

    Day 7:
    curtsy Lunges, side step squats, wide leg dead lift, 3 sets of 10 each, 2 min rest in between add 5 pounds every week
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    When I do a squat , I try to squeeze my butt cheeks at the top but feel like I'm not getting much of a squeeze. Also when I try to do a glute bridge I cannot seem to make my cheeks squeeze at the top. What am I doing wrong???

    how do I strengthen my bum cheeks? I read somewhere that sitting alot during the day can cause your glutes to become weak, any tips to make them strong? or just moooore squats ?

    anyone ???
  • _Lori_Lynn_
    _Lori_Lynn_ Posts: 460
    I used to have a flat butt. I met with a trainer and told him my butt is naturally flat. That it always had been. He told me he could change that. I said it was genetically impossible. He had my butt high, round and little and tight after about 5 mos. I kept staring at it saying, "this isn't my butt". Honestly, I thought it looked like a teenagers. He had me doing 60 squats a day, 3x a week with heavy weights.
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    damn good effort !!!!
  • naomi8888
    naomi8888 Posts: 519 Member
    You could try one of these Fitness Blender workouts:
    http://www.fitnessblender.com/v/exercise-detail/Booty-Shaper-Workout-Exercises-for-a-Bigger-Butt/9q/
    http://www.fitnessblender.com/v/exercise-detail/35-Minute-Natural-Brazilian-Buttock-Lift-Exercises/8h/
    http://www.fitnessblender.com/v/exercise-detail/Natural-Brazilian-Butt-Lift-Round-2-Thigh-Shaping-Butt-Lifting-Workout/dt/

    bump

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