glute side dents
kassie212
Posts: 18 Member
Hello, I workout 5-6 days a week, 4 weight training sessions and 25 mins of cardio 5 to 6 days a week. I eat 2,000 calories and weight 104 lbs, 5 foot 1 inches. I have these ugly indentations in the sides of my glutes that detract from the round big butt I want. From the sides it looks fine but looking straight behind me my bottom looks square and small. I do not like this I do not know what I can do to fill these dents in. I know I have a lower body fat percentage now that I ever have, but I do not want to start gaining a bunch of weight because it is going to go to my stomach first. I am not sure if there are certain exercises I could do to fill this in, Anyone else have this problem or have been able to fill these in? Any help is appreciated! Thank you!!
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Replies
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just pack more muscles on the glutes. Soon, you are a hard *** and the dents do not matter (or not soon, depending on fitness regimen and your willpower).0
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whats the best way to do that? I already do weighted hip thrusts, squats, lunges, kickbacks, and leg presses.....1
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whats the best way to do that? I already do weighted hip thrusts, squats, lunges, kickbacks, and leg presses.....
How much weight, how often, how many reps? Are you on a progressive program designed to strengthen the glutes? You should be looking at making the glutes stronger, and so progressing to either more reps or more weight consistently. You might see better progress on a pre-designed plan. Bret Contreras has a book strong curves, but he also has a ton of free programs on his blog and on t-nation. That would be a good place to start.0 -
Try lateral tube walks, skaters, and cross over dumbbell step ups. They all target the sides of your butt.0
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Isn't it partly genetic?0
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Bret Conteras is definitely the glute man, but exercise can only go so far, genetics plays a role as well.0
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I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...0
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You mean like dancer dents? When did that become a bad thing? Or are we talking about something else?0
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I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
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LeadingMuscle wrote: »I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
YES! This is exactly what I have
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LeadingMuscle wrote: »I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
YES! This is exactly what I have
Wow. How times have changed.
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LeadingMuscle wrote: »I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
YES! This is exactly what I have
Oh, if that's what the OP is talking about, um those are supposed to be there; it's part of the muscle definition.
Exercises can optimize what you have, but as others have said, genetics plays a big role. Perhaps you are seeing flaws that aren't really there?1 -
Yeah that's what I have, I am doing as much weight as I can, I am not that strong. lol I can do more reps to build muscle? I thought it had to be more weight not reps? No? THat woman looks great! She prob doesn't have a squareish looking butt from behind though.... ickkk!!!0
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I call them butt-dimples... I used to have them when I weighed less and danced more!0
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Im not looking to be super muscular.... just want a nice round bottom, my husband says I look great but I feel for as hard as I work on my glutes they should be alot bigger! ;-)0
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auddii... oh no... they r there lol I wish they weren't haha0
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LeadingMuscle wrote: »I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
YES! This is exactly what I have
Oh, if that's what the OP is talking about, um those are supposed to be there; it's part of the muscle definition.
Exercises can optimize what you have, but as others have said, genetics plays a big role. Perhaps you are seeing flaws that aren't really there?
Glad to hear they are normal, when I saw them I was definitely over analyzing things for sure... I was initially worried because I thought I was forgetting to work a muscle or something (haha), then looked up the anatomy and realized that can be normal especially seeing other fitness models, dancers among others rockin their dents
OP, as others mentioned, definitely look up Strong Curves or anything by Bret Contreras.. highly recommend !0 -
You can progress by adding reps, but there's a point where it reaches a limit. For example, if you did 50lbs for 5 reps, then the next time 6, then 7, then 8, then upped the weight to 60lbs at 5 reps, etc. that could be used as a good progression. If you do a low weight and you start with 30 reps and then go to 40 or 50, you will still be in a progression, but you're not as likely to see improvement from it.Yeah that's what I have, I am doing as much weight as I can, I am not that strong. lol I can do more reps to build muscle? I thought it had to be more weight not reps? No? THat woman looks great! She prob doesn't have a squareish looking butt from behind though.... ickkk!!!
Bret has a glute challenge that is rep based. You start at 3x8 and pick a weight you are comfortable with at that rep range. 4 weeks later you should be doing the same weight for 3x12.
t-nation.com/workouts/30-days-to-a-big-butt-great-squat
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THanks auddii and everyone, you are all very helpful! And thanks for making me feel better lol
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It's genetics. They way your glutes tie into your IT band determines if you have a more defined indention or not.
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I hate genetics!0
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I also have them after losing 30lbs and to be honest I don't think there is much you can do apart from gain weight. I had a rounder bum before (more fat obviously) and didn't have the dents, so maybe it's just inevitable for most women when they get to a certain weight ?
I have pretty well defined quads so I'm just trying to perk my bum up without making my legs any bigger which is going to be a task
Even if it is mostly genetics you can definitely still get a cute, toned bum with working out even if the shape isn't perfectly round
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Wow, just know that there are some of us out there (me for one!) That thinks those dents are ultra sexy and am working towards getting some of my very own one day!0
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Mistraal1981 wrote: »Wow, just know that there are some of us out there (me for one!) That thinks those dents are ultra sexy and am working towards getting some of my very own one day!
This0 -
Hello I once read a number of articles regarding this subject written by a black woman which were very explanatory, I am having alot of trouble locating her website right now however. In black and latino culture the big rounded "bubble butt" is considered the ultimate feminine feature when paired with a small waist (Nicki Minaj, Kim Kardashian etc.) This means that women in these cultures worry *alot* more about things like the butt dent or having a square butt. That's why this website was so good because the woman had really done her research on it, sort of like how you can find alot of white people with every trick in the book regarding abs.
It is pretty much solely to do with where your body stores its last reserves of fat, plus the size of your glute muscles (some very thin women have no dents because their glutes are nonexistent and pancakey). Women will sometimes not have the dents when they are thin because their body has stored some of it's last fat reserves on the butt, like some thin girls will have all the fat reserves on their belly.
You need to recognise that if you don't have a pear shape at a higher weight (fat butt for your weight) then you will lose fat more evenly (or perhaps unevenly if you are an apple shape) and there will be no fat to "cover" this muscle and make it appear like a rounded booty (this rounded look you want is simply fat, glutes can make it larger from underneath but the bubblebutt is caused by fat). This is why some might find it to be "masculine" looking because men don't normally store much fat on their butt, at any weight.
My advice is to keep working on your glutes, a more muscular butt can look very attractive on a woman, especially if she works at her bodybuilding in a way that balances proportions and composition. For example if you find that your butt and legs are small and it gives you a triangular appearance, work on bulking the bottom half (obvious example). Just work to find balance in your body overall and you will look like a million dollars.
It is also worth noting that the majority of white women do not have shapes that allow for a round butt at a lower weight, you're very normal. Besides, it always looks round when you bend over -1 -
sigh.0
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HairMaiden wrote: »Hello I once read a number of articles regarding this subject written by a black woman which were very explanatory, I am having alot of trouble locating her website right now however. In black and latino culture the big rounded "bubble butt" is considered the ultimate feminine feature when paired with a small waist (Nicki Minaj, Kim Kardashian etc.) This means that women in these cultures worry *alot* more about things like the butt dent or having a square butt. That's why this website was so good because the woman had really done her research on it, sort of like how you can find alot of white people with every trick in the book regarding abs.
It is pretty much solely to do with where your body stores its last reserves of fat, plus the size of your glute muscles (some very thin women have no dents because their glutes are nonexistent and pancakey). Women will sometimes not have the dents when they are thin because their body has stored some of it's last fat reserves on the butt, like some thin girls will have all the fat reserves on their belly.
You need to recognise that if you don't have a pear shape at a higher weight (fat butt for your weight) then you will lose fat more evenly (or perhaps unevenly if you are an apple shape) and there will be no fat to "cover" this muscle and make it appear like a rounded booty (this rounded look you want is simply fat, glutes can make it larger from underneath but the bubblebutt is caused by fat). This is why some might find it to be "masculine" looking because men don't normally store much fat on their butt, at any weight.
My advice is to keep working on your glutes, a more muscular butt can look very attractive on a woman, especially if she works at her bodybuilding in a way that balances proportions and composition. For example if you find that your butt and legs are small and it gives you a triangular appearance, work on bulking the bottom half (obvious example). Just work to find balance in your body overall and you will look like a million dollars.
It is also worth noting that the majority of white women do not have shapes that allow for a round butt at a lower weight, you're very normal. Besides, it always looks round when you bend over
:noway: :huh:0 -
HairMaiden wrote: »Hello I once read a number of articles regarding this subject written by a black woman which were very explanatory, I am having alot of trouble locating her website right now however. In black and latino culture the big rounded "bubble butt" is considered the ultimate feminine feature when paired with a small waist (Nicki Minaj, Kim Kardashian etc.) This means that women in these cultures worry *alot* more about things like the butt dent or having a square butt. That's why this website was so good because the woman had really done her research on it, sort of like how you can find alot of white people with every trick in the book regarding abs.
It is pretty much solely to do with where your body stores its last reserves of fat, plus the size of your glute muscles (some very thin women have no dents because their glutes are nonexistent and pancakey). Women will sometimes not have the dents when they are thin because their body has stored some of it's last fat reserves on the butt, like some thin girls will have all the fat reserves on their belly.
You need to recognise that if you don't have a pear shape at a higher weight (fat butt for your weight) then you will lose fat more evenly (or perhaps unevenly if you are an apple shape) and there will be no fat to "cover" this muscle and make it appear like a rounded booty (this rounded look you want is simply fat, glutes can make it larger from underneath but the bubblebutt is caused by fat). This is why some might find it to be "masculine" looking because men don't normally store much fat on their butt, at any weight.
My advice is to keep working on your glutes, a more muscular butt can look very attractive on a woman, especially if she works at her bodybuilding in a way that balances proportions and composition. For example if you find that your butt and legs are small and it gives you a triangular appearance, work on bulking the bottom half (obvious example). Just work to find balance in your body overall and you will look like a million dollars.
It is also worth noting that the majority of white women do not have shapes that allow for a round butt at a lower weight, you're very normal. Besides, it always looks round when you bend over
:noway: :huh:
+1 ??? SMDH!
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What exactly about my post do you girls not agree with? People hold more fat in different places due to genetics, the less fat you have on your butt the more you will have "butt dents". The less fat you have on your bicep, the more defined the muscle will be.0
This discussion has been closed.
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