Butt transformation Success Stories

Oxygen Magazine usually has alot of good workouts & Special Glutes issues as well.
http://www.oxygenmag.com/slideshow/butt-boosting-workout/

How much do you have to eat, when you want to gain more in the booty area?

Thanks for sharing

I have lost my butt, which to me is success because now I run a hell of a lot faster!

(jealous of girls with round bums:( )

I always had an awesome rear view, then after baby #2... not so much. Saggy and flat.

Started Stronglifts 5x5, and it looked better to me within 2 weeks.

Hubby noticed in 4 weeks.

I added in weighted hip lifts, and I'm now adding in walking lunges. I'm at week 8 now.

Got catcalled by a car full of teenage (18-22?) boys yesterday. ;-)

I agree with all the exercises the pp's mentioned! I love working on lower body, and I've noticed a difference after starting to lift much heavier :-)

@naomi How much do you lift?

I do not lift anywhere near as heavy as some of these ladies! I only have dumbbells, so no squat rack or barbell type thing. For squats, I hold a 35 lb dumbbell in each hand. I had to work up to that, I started with 15's in each hand about 4 weeks ago. I do 4 sets of 12, or 8-10 now that I'm using the heavier weights. Leg/butt day is my absolute favorite

I also hold 20's in each hand for walking lunges, usually 4 sets of 12 on each leg. Deadlifts I also use the 35's. And today I did Bulgarian split squats with the 15's, and used the 20's for my last set.

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bump for information. Thanks ladies. :flowerforyou:

BEST POST EVER!!!!!!! :noway:

My sentiments exactly! oh, wow!!!!! Baby got back!!!Great progress!

Great blog! Useful tips on how to work 'em glutes!
http://improveyourfemalecurves.com/2013/09/15/glute-bridge-2425-lbs/

I loved reading this! I liked how she stressed that it can take years and it won't happen overnight.

I also added two more backside pics to my profile, they're before/afters

A few tips from Adrian Bryant, PT and creator of Nowloss.com

1. Do the right butt exercises and DO THEM RIGHT?

Instead of regular squats - Do wide stance power squats that target the butt and hips more and
when doing lunges...
Come all the way down until the knee of the not working leg touches the ground because coming down only half way will not give you a good butt workout and...
Whenever you are doing any compound exercise like Squats, Lunges, Dead lifts, or even leg presses for a bigger butt...
Make sure you always push from your heels to activate your butt muscles more and also...
Do sprints and even better - Do hill sprints on a very steep hill to quickly get a bigger butt & sexier legs - Have you ever seen the legs (and butt & hips) of track and field athletes? Although they do squats, lunges and dead lifts - the majority of their workouts consist of sprinting and...
Isolation exercises like the hip thrust and the butt bridge are the 2 best butt exercises you can do for a bigger butt but... Most people do the butt bridge and hip thrust without any extra weight (or added resistance) which will not make your butt bigger so...
Doing isolation exercises like the butt bridge and hip thrust without extra weight will make your butt firmer and sexier but it will not make it that much bigger unless you use extra weight and that leads into key #2 for getting a bigger butt which is...

2. Make each butt workout you do more intense

In order to progressively see your butt get bigger and bigger - you will need to start using heavier weights, doing more reps and/or more sets to your butt workout routine because...
If you do the same thing over & over you will just get the same results plus your body will quickly get used to whatever routine you are doing and you'll stop seeing results so for example...
After your first hip thrust workout without any extra weight - you will probably feel like you had a great workout but if you do that same workout again without any extra weight then you will quickly find out it is going to get harder to get any results unless you start using more weight, doing more reps and/or sets and also...
Another thing you can do to make your butt workouts more intense is to simply change up and do a different butt exercise or butt workout all together so for example...
If you have been doing hip thrust for 4 weeks then switch up to doing squats


3. Rest your butt and allow it to grow

Don't workout your butt everyday or even 3 times a week because the more you do workout your butt then the less time you are giving your butt muscles a chance to rest, recover and grow and...
At the beginning you may be able to workout your butt 3-4 times a week because you are still building up your workout intensity but as you get more experience and as your butt workouts become more intense (see key#2) - you will have to workout your butt less often and you may even get to a point where you can only workout once a week because of your greater workout intensity

I'm OFFICIALLY ditching jogging on the treadmill for hill sprints and various other HIIT workouts! Any ideas, ladies?

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According to my customers (I'm a bartender), my butt is my best "asset." Pun intended. Anyway, I do all kinds of squats and deadlifts like everyone else but I also do a ton of hiking, incline walking and stair machine. So, don't forget that you can include butt firming exercise as part of your cardio, too and kill two birds with one stone. I like to run as well so what I generally do is hike up a very steep hill and then run down a more gradually sloped trail back to my starting spot or I make a loop. Plus with hiking or incline walking, you might just get great calves out of it, too.