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    HELP ME FIX MY BOOTY!

    Posts: 20
    edited November 2024 in Fitness and Exercise
    I have lost over 50 pounds without exercising (I regret it!) I want to tone and lift my butt. Will squats and walking lunges help me out? I will do these exercises with weights (two 5lb Dumbbells). If you have any other workout suggestions I will be glad to hear you out.

    Thanks in advance :)

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    Replies

    • Posts: 201 Member
      Squats are great. Back lunges are even better than front, and weighted glute bridges and donkey kicks are amazing.
    • Posts: 2,836 Member
      All those exercises are great. But to some extent, we have the derrière shapes that we inherited from our parents. Thank you, mom!
    • Posts: 1,953 Member
      Go look up Bret Contreras, aka "The Glute Guy". He's written a book called Strong Curves that has quite a focus on the butt. I got it from my library but he has lots of info on his website.
    • Posts: 105 Member
      knittnponder wrote: »
      Go look up Bret Contreras, aka "The Glute Guy". He's written a book called Strong Curves that has quite a focus on the butt. I got it from my library but he has lots of info on his website.

      What she said. The majority of people have stronger quads than hamstrings. The quads can take over many movements (like the squat) while the glutes are just secondary movers, although they should be the prime movers. As mentioned above, glute bridges and donkey kickbacks are great. Dimel Deadlifts (Youtube it) are also really good at hitting the glutes and building explosive power in the hips.
    • Posts: 5,208 Member
      If you didn't exercise, your whole body probably needs "toning". Any good full-body strength program works the glutes properly and will give you results, so that's what i recommend. Popular programs here are NROL4W and Stronglifts. With any program, expect results in months, not weeks, so be patient. Also, you will soon need much heavier weight than 5 lbs.

    • Posts: 12,344 Member
      Squats. But use heavier weights, like a barbell, if you have access to one.
    • Posts: 15,573 Member
      Squats and lunges are great but adding a program that incorporates more exercises and more than 5 pound weights will be best. 5 pound weights are not going to help you much.
    • Posts: 1,092 Member
      Ahhhh you are in my boat. I've being doing strong curves and my favorite zuzkalight.com for awhile for cardio. Focus on your nutrition make sure you cut to lose fat. Strong curves really has been an inspirational program for me. Bret and zuzka have been great help
    • Posts: 122
      lunges, glute bridge, hip adductor- rear, side, standing, on floor and on bench, bench step ups, -all these either without weight or using weights, bands or machine resistance.
    • Posts: 9,003 Member
      Stronglifts 5X5... you probably need more than just glute work.
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