Flabby Sagging Butt

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Replies

  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    rear-view-1.jpg

    This is after about a year of strength training, but I started noticing improvements in a few months. 40 years old, 5'5.

    Up until July, I was mostly doing machines at the gym... leg press, glute press, leg curl and extensions, etc.

    Now, I'm going free weights at home... squats, deadlifts, leg curl and extension, etc. I also run 3x a week, between 3-5 miles, with quite a bit of hills and trails.
  • MadzP
    MadzP Posts: 28 Member
    Squating my own body weight 5 rep for 5 series gave me this butt.

    http://www.myfitnesspal.com/blog/Yanicka1/view/before-bulk-423432

    and this
  • MadzP
    MadzP Posts: 28 Member
    rear-view-1.jpg

    This is after about a year of strength training, but I started noticing improvements in a few months. 40 years old, 5'5.

    Up until July, I was mostly doing machines at the gym... leg press, glute press, leg curl and extensions, etc.

    Now, I'm going free weights at home... squats, deadlifts, leg curl and extension, etc. I also run 3x a week, between 3-5 miles, with quite a bit of hills and trails.

    WOW big difference! Looking amazing girl :-) This is soooo motivating. Im happy to know it might take me a year. At least i have a time goal now. Thank you soooooo much!
  • TONYAGOOCH
    TONYAGOOCH Posts: 470 Member
    Brazil Butt Lift is the way to go!
    http://www.beachbody.com/product/fitness_programs/brazil_butt_lift.do


    ^^^This is what I am doing. I'm on day 3 and it is hard. You should check it out.
  • MadzP
    MadzP Posts: 28 Member
    Brazil Butt Lift is the way to go!
    http://www.beachbody.com/product/fitness_programs/brazil_butt_lift.do


    ^^^This is what I am doing. I'm on day 3 and it is hard. You should check it out.

    I had a look at it online :-) Looks great and think im definitely going to give it a try.
  • kylataff
    kylataff Posts: 15 Member
    Your before and after pics are amazing! My bum looks exactly like yours in the second photo. I would love to get my bum looking like yours in 1 year!
    Could you let me know exactly what you routine was - the machines, reps, weights etc and what you are doing at home now with your weights. (Hope I'm not being a nuisance but your photos are SO inspiring.

    thanks x
  • MegLouiseH
    MegLouiseH Posts: 1
    The Glute bridge or barbell hip thrust has been shown to produce multiple times the Glute activation that either squats or lunges do. If you want to hit a particular muscle, train it directly. As already stated above a lot of people will be quad dominant on squats so you are not getting as much work from these muscles as you think.

    if you are doing forward lunges start doing mostly backwards/reverse lunges these will work the glutes harder also

    http://www.t-nation.com/free_online_article/
    sports_body_training_performance/dispelling_the_glute_myth

    Keep squatting as well obviously as it's still a great exercise.

    Ditto! I'm a kinesiologist and have experience training professional athletes.
    I have knee problems and avoid lunges and squats.

    Hip thrusters (HEAVY weight)
    Glute bridges work too
    Standing/lying hip abduction to get glut med
    Kettle bell swings done PROPERLY (let the weight swing into your hips to break the erect posture)
    Do wall squats with a stability ball. Put your hands on your butt to ensure your are fully engaging your glutes. Squat down DEEP and make sure your feet are further out from the wall so your knees don't go over your toes, and then squeeeeeeeeze your butt to initiate standing back up. Maintain upright upper body posture. This works for me because of my knee issues and can allow me to focus on glute activation instead of knee stabilization.

    My mother legit has no glutes at all. I had her do these, and voila, a perky little butt appeared!

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