Good buttocks workouts and a couple questions.

loro9159
loro9159 Posts: 21 Member
in Fitness and Exercise
I'm new to this so bare with me!

Hello, My name is Lauren!
I just started eating healthy and exercising 5 days a week. I have a few questions.
First, should I be using a protein powder? I'm trying to tone my whole body and of course I do have a little extra fat in some areas. I know nothing about shakes or powder.
Second, what are some good workouts for the buttocks? And could I work it out every time I go to the gym? You can't really over do it can you?
Thanks in advance!!

Cw: 144
Gw: 120(anything that makes me look toned)

Replies

  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    Barbell squats, deadlifts, and lunges are great for the booty. Lift heavy weights in general for an overall tight toned looking physique.

    A protein powder will help rebuild muscle, which is only necessary if you are lifting heavy enough weights. (Which I strongly recommend.)

    If you are working out and lifting as heavy and hard as you should be, you shouldn't be ABLE to work the same muscle groups every day. Best to rotate different muscle groups every day to allow muscles to recover. Best of luck.
  • steve0820
    steve0820 Posts: 510 Member
    If you're goal is to "tone up" and lose a little weight, you'll need a calorie deficit. It's all about the nutrition. For a workout program, I would suggest the following:

    Starting Strength
    Stronglifts
    NROLFW
    Ice cream fitness

    As far as exercises for glutes, the programs above will help with that. They incorporate Squats and deadlifts (which is what you want), you can add accessory work for glutes as well, like lunges, brigdes, thrusters, things like that.

    I also don't recommend working out specific body parts every day at the gym, especially big compound exercises that are taxing on your CNS. Every 2nd day is more beneficial.

    and yes, you can overdue it. Sometimes, less is more.

    Protein powder is only necessary if you can't meet your daily protein needs. It's just an easy access to protein.
  • npayne90
    npayne90 Posts: 83 Member
    Walking lunges. At first my knee was very weak and I had some trouble balancing while doing them. But I carried on doing 10 reps 3 times, about 2 or 3 times a week. Now I can do 100 and I love them, my knees are very stable and my balance is great. It gives great muscle shape to your legs and your butt.

    Squats

    Lying down side leg lifts.

    Resistance band around the thighs and pulsing is one leg up and down while lying on your side is a great butt burner.

    Agree with the person above, heavy is better, but unfortunately I can't get to the gym and can't buy bigger weights so I have to do more reps. But it is so great.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I agree with what the other people said. You can also include hip thrusts (not sure if that was mentioned). Info from bretcontreras.com and Strong Curves.
  • loro9159
    loro9159 Posts: 21 Member
    Thank you for your help!!!
  • fairygirlpie9
    fairygirlpie9 Posts: 288 Member
    I agree with what the other people said. You can also include hip thrusts (not sure if that was mentioned). Info from bretcontreras.com and Strong Curves.

    Seconded. I just started doing these barbell hip thrusts that Bret recommends. I'm using really light weights to start off with (20lbs) but you can increase the weights quite rapidly. He pretty much said that if you could only do one exercise it would be this one as it improves your overall fitness and activates your glutes better than squats.
  • Titanuim
    Titanuim Posts: 331 Member
    I agree with what the other people said. You can also include hip thrusts (not sure if that was mentioned). Info from bretcontreras.com and Strong Curves.

    Seconded. I just started doing these barbell hip thrusts that Bret recommends. I'm using really light weights to start off with (20lbs) but you can increase the weights quite rapidly. He pretty much said that if you could only do one exercise it would be this one as it improves your overall fitness and activates your glutes better than squats.

    Another vote for strong curves and Bretcontreras. Barbell glute bridges and hip thrusts are amazing for targeted glute activation. Unlike getting visible abs, great derrière s are made in the gym, not in the kitchen.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I just squat heavy and that has helped my butt...

    I lift heavy with compound movements which has helped the rest of me (I do Stronglifts)

    I don't use protien powder/shakes normally as I get in lots of protien in my regular food but with summer coming I suspect I will add it to my smoothies in the morning...

    It's not necessary mind you I just know i can't hit my protien without having some at each meal.
  • callie006
    callie006 Posts: 151 Member
    Hip thrusts and weighted glute bridges have definitely made a difference for me. I've been doing the full body program from the book Strong Curves some others have mentioned. The one I'm doing is a complete full-body program, and I'm pleased with my results and progress so far.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    Yeah, I weigh around 100 pounds, and I am up to easily hip thrusting 135 pounds. Increasing the weights rapidly. My glutes are strong. Hip thrusts allow me to utilize them. I also do compound moves which work the whole body. But, with those moves something always reaches failure before fully working my glutes. I'm also a dancer, so strong glutes and hamstrings are very important.

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