Exercise to tone n gain a bigger bum

hwestwood04
hwestwood04 Posts: 25
edited November 10 in Fitness and Exercise
I squat atm 50times aday..
What else can be done??
Started dieting and dont want to loose my bum

Replies

  • annabel_adcock
    annabel_adcock Posts: 24
    If you're trying to lose weight then you will lose inches from all over. It is a good idea to incorporate weight lifting into your program to try to minimise muscle loss whilst losing weight. You can try squatting heavy (adding weight), lunges (when I do single leg lunges my bum HURTS the next day!!), bridges etc. :smile:
  • hwestwood04
    hwestwood04 Posts: 25
    Ive started weight training but since doing my diet. Im loosing size x
  • Slasher09
    Slasher09 Posts: 316 Member
    You will lose size from your butt if you normally will lose weight around your butt. You can't spot tone. I will forever be flat chested with a skinny waist, but huge hips (I mean like a 12" difference between the two). The best thing you can do is build muscle up around the butt. I would agree with PP that you will want to lift heavier than you are now. Weighted squats, weighted lunges, etc
  • Valtishia
    Valtishia Posts: 811 Member
    Squatting is good without weights... with weights is better in my opinion. When I started squatting, I had no idea I wasn't going deep enough and I have noticed a big difference in how my bum is shaped since that has changed. You may already be doing right, but I thought I would add that cause I think my situation has happened to many.
  • hwestwood04
    hwestwood04 Posts: 25
    I try and go *kitten* to the grass as they say.. Low as i can go.. Moving back up slowly n squeezing. I will try with weights startin off heavy to see what i can manage. thank u all...
    Do i do it every day? How many reps etc? Thank u for ur advice and support. X
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    hwestwood04 wrote: »
    I try and go *kitten* to the grass as they say.. Low as i can go.. Moving back up slowly n squeezing. I will try with weights startin off heavy to see what i can manage. thank u all...
    Do i do it every day? How many reps etc? Thank u for ur advice and support. X

    At most every other day. There are many programs out there to assist with reps per workout.

  • AmandaHugginkiss
    AmandaHugginkiss Posts: 486 Member
    ATG isn't necessary. Get under a barbell or add weights. Bodyweight squats aren't going to build a butt. Squats aren't necessarily going to build a butt at all. You need glute-centric exercises.

    DO NOT START HEAVY. Start with the barbell, which is generally 20kg or 45 pounds, depending on whether you use the metric system. Add a little weight at a time and concentrate on form. You can't just put a bunch of weight on a bar and go for it. That's asking to get injured.

    Read this article. http://www.t-nation.com/training/squat-mechanics-a-deep-analysis
  • auddii
    auddii Posts: 15,357 Member
    I did strong curves, which is a program written by Bret Contreras that focuses on building glutes. It had a lot of variations that focus on the glutes. Barbell hip thrusts are awesome, lunges, straight leg deadlifts, there are tons of exercises.
  • jemhh
    jemhh Posts: 14,261 Member
    Glute bridges and hip thrusts. Weighted glute bridges and hip thrusts. They are glute-centric.

    I'll second the suggestion for Strong Curves. If you google "strong curves pdf" you can download a copy of the workouts from Contreras's website.
  • CallenBlakely98
    CallenBlakely98 Posts: 2
    Do drop sets and super sets those will help tone have your rep range around 8-12 every set and do different exercises like jump squats, hip/leg abductor machine , leg curls
  • hwestwood04
    hwestwood04 Posts: 25
    AmandaHugginkiss wrote: »
    ATG isn't necessary. Get under a barbell or add weights. Bodyweight squats aren't going to build a butt. Squats aren't necessarily going to build a butt at all. You need glute-centric exercises.

    DO NOT START HEAVY. Start with the barbell, which is generally 20kg or 45 pounds, depending on whether you use the metric system. Add a little weight at a time and concentrate on form. You can't just put a bunch of weight on a bar and go for it. That's asking to get injured.

    Read this article. http://www.t-nation.com/training/squat-mechanics-a-deep-analysis

    Thank u xx
  • hwestwood04
    hwestwood04 Posts: 25
    CallenBlakely98 wrote: »
    Do drop sets and super sets those will help tone have your rep range around 8-12 every set and do different exercises like jump squats, hip/leg abductor machine , leg curls
    Thank u xx
  • hwestwood04
    hwestwood04 Posts: 25
    Thank u all xx
This discussion has been closed.

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