Butt transformation Success Stories

123im4u2c · September 2013

I'm 60 yrs old, a former fitness instructor and Body builder. I still strength train!
I'm not ready to start slowing down yet, but I have cut back on my triceps and biceps
because they are too bulky and my shirt sleeves are tight! Butt, squats, lunges, front back, and side lunge!
Dead lift, planks, both straight and side. Bird dog, and belly dancing! Also get into yoga position like you are going to do
a downward dog, do leg raises, my favorite 8 squats, stay down on # 8 and pulse 8 times do 3 reps of 12 3 times per week, and lastly squat and as you do, raise up back leg and like skier bring arms straight out to the front and hold for count of 10, also good
for balance training, BTW, don't forget the wall sits, they are amazing! If you don't know how to do some of these let me know and I'll
send you a link for a video!

Jacqson84 · September 2013

@kellyemontana: That's exactly what I need! Cardio that will not only burn the fat but stimulate a few muscles! Thank you! By the way, your customers forgot to mention your radiant smile!

@Ewe_Maria_M: I'd stumbled upon those videos months ago and I've used quite a few of those workouts at the gym! Ta!

@Breasyd2: Roger that! LOL, that must be one happy husband!

LaColombicana · September 2013

This is right on point! Rest days are very important which is why those 30 day squat challenges that are going around are useless. I'm currently doing 3 x a week, but once I start going too heavy for home, I will cut back down to 2 x a week. Love this thread!

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?

Jacqson84 · September 2013

You've hit the nail right on the head! Ditch the 30 day squat challenges and hit the rack for some serious results!

This is right on point! Rest days are very important which is why those 30 day squat challenges that are going around are useless. I'm currently doing 3 x a week, but once I start going too heavy for home, I will cut back down to 2 x a week. Love this thread!

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?

reach4thestar · September 2013

Bump.....

missdibs1 · September 2013

This is right on point! Rest days are very important which is why those 30 day squat challenges that are going around are useless. I'm currently doing 3 x a week, but once I start going too heavy for home, I will cut back down to 2 x a week. Love this thread!

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?

First off I love A.B. He has been a real help to me with advice. As for following his advice...yes yes yes I sprint 3 times a week up mild hills. what a work out.

CallMeCupcakeDammit · September 2013

GET THE BUTT BIBLE!! Not very expensive on Amazon. My husband wanted to write the creator a letter thanking her!

It's on youtube, also. I had bought it when it was still available on ExerciseTV because I couldn't afford Brazilian Butt Lift. I love it because it's both upper and lower body, but she does move a little quick for someone using heavier weights and trying to keep good form. As long as people keep that in mind, it's great!

nomorebingesgirl2014 · March 2014

Bump

GymTennis · March 2014

Squat!!! There's no way around it..... (add hip thrusts and lunges too )

mfp2014mfp · March 2014

Bump for sexy butts

Shalini_15 · April 2014

Very inspiring... Looking for more success stories.. Please ladies add pics to your posts

missdibs1 · April 2014

Hey ladies.... I have been doing a 30 day buttlift challenge from zuzkalight.com mixed into my weekly routine All I can say is back lunges and kettle bells! WIN I cannot wait until day 30!!!

PJPrimrose · April 2014

A "JLO" butt. Hahahahahha! I'm glad she has her butt. I have mine. I have a butt/leg combo. I'm tall and rangy as a kick boxer should be

I've added in weighted squats and RD lifts to increase my kicking power for full contact sparing. It will probably give me more of a booty but not like a different body completely!

perfectlytrained · April 2014

Strong Curves by Bret Contreras... I've always had a fat @ss, now I have a phat @ss...

I've got a few more days until I reach the end of Bret's 30 day glute challenge... will probably be posting before/after pics in a new thread once done...

I am *amazed* by the difference in my tush... my guy is a total T&A guy, so he is praising Bret the Glute God for his amazing work in the glutes department as well as rewarding me for my hard work and dedication

chiccam · April 2014

I'm working on this currently!
Squats, lunges and dead lifts are just some of the few things I try to do. I don't want to lose my butt, just firm it up a bit. Too me a bubble butt is beautiful.

missdibs1 · April 2014

Keep it up ladies! I am loving this!

SezxyStef · April 2014

Stronglifts 5x5 is what I do...no accessory work yet...so mainly squats and DL in 5 months did this for my butt

XoChelsea3 · April 2014

Been doing squats, lunges and most recently deadlifts. I used to do squats like blogilates squat video but recently started using a barbell and adding weight. The difference is in my photos, I think the before was from December?