I want an *kitten*!
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maybe look into your body composition. work to get that hour glass shape. thinning our your mid section to give illusion of larger butt! obviously also SQUATS! and the lovely lunges. Bulgarian squats... I have a love hate relationship with those! but LOVE deadlifts!!!
keep up the hard work! trust me in time it will come! keep going!0 -
I have a flat butt...and I hate it. Does bulking and working the gluteus muscles build a bigger butt? AND When you bulk...how many calories OVER TDEE does one aim for?
You don't necessarly need a bulk to achieve a more sculpted behind. Compound exercises like Squats and deadlifts are great. Also, Hip thrusters, glute bridge, walking lunges......
Check out Bret Contreras for more info...
http://bretcontreras.com/
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You can have half of mine and we will both be good...0
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do squats and dead leg lifts-that will help just make sure you do them correctly-I do heavy lifting a lot of cardio-stairstepper good luck0
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In.0
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This is a good article by Bret Contreras:
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
Sorry if it's been posted already, I didn't skim through to look.0 -
Thank your mom for that flat butt
Now go look up Pauline Nordin and get her Butt Bible!0 -
Squats, Squats, Squats! Not only does wonders on butts, its an entire body workout! amazing0
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This is a good article by Bret Contreras:
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
Sorry if it's been posted already, I didn't skim through to look.0 -
So, squat away, do your deadlifts, do ballet kicks, kicking behind you while standing up straight and facing a wall or barre, and you will see a difference.
Kicks like that (plus stuff like bird dogs and superman holds) are a surprisingly good glute workout. Even walking with obscenely exaggerated glute activation.
Once the movement passes into the hyperextension zone, the load needed to really work the glutes good goes way down, especially if the movement includes ab activation (an antagonist).0 -
want an *kitten* I have a 255lb one in my house... you can have him.0
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Don't need to necessarily bulk. I always had a pancake butt and even my own mother would make fun of me for it. I've been lifting consistently for about six months now, including doing squats and deadlifts and my butt has definitely improved. I wish I had taken before and after pictures but now it fills out my pants where it didn't before, and even my mom has commented that it looks better. It's not a super amazing butt but it is better than before and will probably continue to improve. You do have to make sure you get enough protein.0
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This is a good article by Bret Contreras:
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
Sorry if it's been posted already, I didn't skim through to look.
Bump to read later.0 -
I've always had plenty of junk in the trunk, but thanks to squats and deadlifts, I am developing a very distict line between *kitten* and leg. My trunk-junk is rounder and higher, and seems to climb up half an inch every week0
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bump for review0
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I'm kind of an *kitten*.0
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Completely agree0
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Genetics ugh. I also have flat *kitten*....my dad does as well as one of my sons. Nothing has changed it. For those with one u have no idea how hard it is to keep pants up without one! belts help minimal. And drawstrings arent flaterring.0
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want an *kitten* I have a 255lb one in my house... you can have him.
Lol.... Funny0 -
This! +99... As the others said. It is very well organized, detailed examples of the each exercise. Well written and broken down. Guys can use this book too! It ain't just gals and round buns. Worth the $20 easily.
http://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642/ref=sr_1_1?ie=UTF8&qid=1400169694&sr=8-1&keywords=bret+contreras0 -
bump to read later0
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I have a flat butt...and I hate it. Does bulking and working the gluteus muscles build a bigger butt? AND When you bulk...how many calories OVER TDEE does one aim for?
Donkey kicks, donkey kicks, donkey kicks, donkey kicks, donkey kicks, donkey kicks, and squats.
Any questions?0 -
want an *kitten* I have a 255lb one in my house... you can have him.
BWWWWWAAAAAA HAAAAA HHHAAAA HAAA HA HA HA....... :drinker:0 -
want an *kitten* I have a 255lb one in my house... you can have him.
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[/img]0 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No bulking needed. Us ladies do not need that. Keep clean eating. A good diet. You need to start squatting. That will get you the best results any strength training would be great for you. I started doing T25 and let me tell you I feel like my booty got a face lift. I already have a booty too. Its crazy the results I am getting. If you ever need help please feel free to add me or message me! DROP IT LIKE A SQUAT!!!0
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When I was doing squats just 3x's a week as part of a bootcamp I developed an amazing *kitten*. For me to compliment myself is huge (never happened, but it was an *kitten* worthy of Pinterest. I'm a flatski like you, as soon as I stopped it's right back where it was.. I need to start up again.0
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You know CoCo? Ice-Tee's wife? Her *kitten* is real and she does squats religiously!0
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Gosh, I'm going to go slightly off-topic, but I think I've been doing too much reading and writing for school. For some reason, I thought she was talking about donkeys?
I'm going to agree with everyone talking about squats. They certainly helped me, even if I had only been using super light dumbells (no $$ for heavier ones!). You could also take up something that'll test your balance, like rollerskating or ice skating. Works your entire core and lower body!0 -
Who wouldn't, they are adorable!0 -
Who wouldn't, they are adorable!0
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