Exercises for bigger/rounder bum?

Ohheyyitsalexx
Ohheyyitsalexx Posts: 3
in Fitness and Exercise
Anyone have any success with exercises increasing bum size or roundness? Don't get me wrong, I have a large bum right now, but I'm going to start losing weight, and I'm terrified it will turn into a pancake! Help would be much appreciated! (:

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    Lots of people have. Squats and stiff legged deadlifts are your friend. That said, to increase the mass back there (or anywhere), best results are going to happen when you're in a calorie surplus, not a deficit.
  • acpgee
    acpgee Posts: 7,965 Member
    I had really large glutes when I used to speed skate. Check out the bodies of both competitive speed skaters and figure skaters. If you like the look do some of your cardio in the form of roller blading.
  • Abby_C2014
    Abby_C2014 Posts: 86 Member
    Sprinting, lunges, squats, deadlifts, and Stairmasters will do the trick :) mix it up and the more you get used to the weight add some more weights in there ^_^
  • DR2501
    DR2501 Posts: 661 Member
    Sprinting, lunges, squats, deadlifts, and Stairmasters will do the trick :) mix it up and the more you get used to the weight add some more weights in there ^_^

    This +1
  • kaybristow01
    kaybristow01 Posts: 38 Member
    Glute bridges w/heavy weight
  • Nissi51
    Nissi51 Posts: 381 Member
    Ensure you are incorporating squating, dead lifting, glute bridges into your leg day and you will avoid the pancake butt as you lose.
  • BekShark
    BekShark Posts: 55 Member
    The only thing that worked for me was loads of squat, lunge variations and plyo HIIT type stuff. Cycling is pretty good too. That was all bodyweight exercises and was pretty effective, but I'd like mine bigger still, so I'm joining a gym to do some serious weights for my bum.

    Genetics never blessed me with a waist, hips or bum, so I am trying to make my own!

    Watching everyone's responses with eagle eyes!
  • LividMuffin
    LividMuffin Posts: 47 Member
    Squat squat squat! Bridges and lunges also good but squat is the ultimate rear builder (and a main compound movement which you should never leave out).
  • dakotababy
    dakotababy Posts: 2,407 Member
    I asked a similar question in the past, and one person suggested donkey kicks with weights for a change from squats. I really enjoy doing donkey kicks, as I actually feel the burn like right in my butt region, as apposed to my thighs like squats.

    Add weight, your butt will only get bigger with a surplus...but while you are losing, it is good to keep working the area to avoid the flat butt.
  • _benjammin
    _benjammin Posts: 1,224 Member
    "The Glute Guy"
    http://bretcontreras.com/
    https://www.youtube.com/user/bretcontreras1
  • zerryz
    zerryz Posts: 168 Member
    If for whatever reason you can't do squats, do these:

    Hip thrusts: http://youtu.be/A8nFGuY77CE

    Dolphin kicks with a fin: http://youtu.be/GzBBaOSsUaM

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