Tips to build that booty

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Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    ILiftHeavyAcrylics wrote: »
    I didn't do Strong Curves but I have added barbell hip thrusts to my routine and it made a huge difference. Between the first and second pic I ate at maintenance and started lifting. Between the second and third pic I added hip thrusts and ate slightly above maintenance.

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png

    eta: I added about an inch to my booty between pic 2 and 3.

    wow...just wow
  • jemhh
    jemhh Posts: 14,261 Member
    Hip thrusts (and barbell glute bridges) are really great for glutes. Doing a combo of hip thrusts, squats, and deadlifts (or RDLs) is better. People suggest squats all the time, which is great, but hip thrusts are the best at activating glutes.

    http://bretcontreras.com/hip-thrust-and-glute-science/
  • htimpaired
    htimpaired Posts: 1,404 Member
    Camo_xxx wrote: »
    Wait wut... You are losing the fat off your butt and it is now smaller but you want it bigger again ? For real ? Who wants a bigger butt ? or I guess why would you want a bigger butt ? You worked hard at losing fat to get a smaller butt, enjoy your success !

    For me, it's about avoiding pancake butt. My bootie was my best feature, and when I started running, I literally ran my tailfeathers off! So for many women, it's about building up a firm rear.
  • htimpaired
    htimpaired Posts: 1,404 Member
    Now I'm confused, what's the difference between a hip thrust and a glute bridge? I was thinking they were the same thing...
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    edited April 2015
    htimpaired wrote: »
    Now I'm confused, what's the difference between a hip thrust and a glute bridge? I was thinking they were the same thing...

    https://youtu.be/DvQXREKFfpY

    I would watch it but I'm paying attention to my president's press conference. I am sure the video explain the difference. But i think a glute bridge is usually done on the floor and hip thrust is done like how the video starts upper body on something.
  • jemhh
    jemhh Posts: 14,261 Member
    yopeeps025 wrote: »
    htimpaired wrote: »
    Now I'm confused, what's the difference between a hip thrust and a glute bridge? I was thinking they were the same thing...

    https://youtu.be/DvQXREKFfpY

    I would watch it but I'm paying attention to my president's press conference. I am sure they explain the difference. But i think a glute bridge is usually done on the floor and hip thrust is done like how the video starts upper body on something.

    Yep--you're right. Glute bridges are done on the floor and hip thrusts are done on a bench or step or other elevated surface.
  • kmsoucy457
    kmsoucy457 Posts: 237 Member
    edited April 2015
    Squats. All varieties. When those get comfortable, add weight. Since you want to build up the muscle having already shed the fat, you want to eat at least at maintenance while building said booty (not an expert!). Use any system/ workout you'd like; all of those mentioned sound like they'll do the trick.

    I take a step aerobics class a couple times per week, which is pretty intense on the lower body, and my posterior is shaping up nicely as I lose weight! However I started off with some extra jiggle, so am in a bit of a different boat than you. Best of luck!
  • thewisdomcube
    thewisdomcube Posts: 1 Member
    edited April 2015
    Squats will help, but after a while your body will adjust and you'll plateau. Best I could recommend would be to either hire a personal trainer, or save some money and invest in a program online. You need to find a program that you can do consistently, implements muscle confusion, and gets incrementally harder as it goes along. In addition, just make sure you maintain a high protein diet, or else you won't see any gains at all and all of your exercise will be for no reason. I know there are a few good programs online, let me see if I can find some..

    Update: Found a few good deals on programs here - www.mybuttgoals.com - Good luck!
  • dirtydirtysouf
    dirtydirtysouf Posts: 26 Member
    Squat squat and squat some more.....add wide powerlifter style to your program and that will hit more glute and hip area
  • my_jennaration
    my_jennaration Posts: 68 Member
    Thanks Guys! I can't really squat heavy right now as I don't have a gym membership and just have free weights.. but I'm saving to buy my own equipment. But I have found that as of right now my own body weight is more than enough to wear me out. haha Thank you all so much!
  • kikichewie
    kikichewie Posts: 276 Member
    You can do hip thrusts, glute bridges, clamshells, donkey kicks and hip abductions at home in addition to the squats and lunges.
  • my_jennaration
    my_jennaration Posts: 68 Member
    kikichewie wrote: »
    You can do hip thrusts, glute bridges, clamshells, donkey kicks and hip abductions at home in addition to the squats and lunges.

    Thank you! I actually found a video online that does most of those and was going to try it out tonight.
  • jetortola
    jetortola Posts: 198 Member
    my_jennaration wrote: »
    Thanks Guys! I can't really squat heavy right now as I don't have a gym membership and just have free weights.. but I'm saving to buy my own equipment. But I have found that as of right now my own body weight is more than enough to wear me out. haha Thank you all so much!

    I just responded in another thread with the same answer... Fitnessblender.com has a Booty Bootcamp program for only $6.99! The workouts are on YouTube and are free themselves, you are just paying for the program schedule really, and that's a good deal. You can do it in your own home. I'm doing their 8-week Fat Loss program and loving it (in week 6)... I'm noticing a difference in my butt with just this program.

  • kikichewie
    kikichewie Posts: 276 Member
    edited April 2015
    Someone on another thread reminded me that there is a chapter in Strong Curves with a 12-week home routine (three different workouts per week, four weeks each). You only need minimal equipment. Looks pretty good to me!
  • dirtydirtysouf
    dirtydirtysouf Posts: 26 Member
    my_jennaration wrote: »
    Thanks Guys! I can't really squat heavy right now as I don't have a gym membership and just have free weights.. but I'm saving to buy my own equipment. But I have found that as of right now my own body weight is more than enough to wear me out. haha Thank you all so much!
    Since u have limited weight just go high rep....3-4 sets of 20-25 body weight will get ur muscles burning
  • dominicyu
    dominicyu Posts: 14 Member
    Wide stance sumo deadlifts.
  • my_jennaration
    my_jennaration Posts: 68 Member
    dominicyu wrote: »
    Wide stance sumo deadlifts.

    I did some of these as part of my work out the other night.. I noticed them in my thighs a lot but I haven't really felt sore in my glutes..
  • my_jennaration
    my_jennaration Posts: 68 Member
    kikichewie wrote: »
    Someone on another thread reminded me that there is a chapter in Strong Curves with a 12-week home routine (three different workouts per week, four weeks each). You only need minimal equipment. Looks pretty good to me!

    I found these online and need to print it off! Thank you
  • my_jennaration
    my_jennaration Posts: 68 Member
    jojoeastcoast wrote: »
    my_jennaration wrote: »
    Thanks Guys! I can't really squat heavy right now as I don't have a gym membership and just have free weights.. but I'm saving to buy my own equipment. But I have found that as of right now my own body weight is more than enough to wear me out. haha Thank you all so much!

    I just responded in another thread with the same answer... Fitnessblender.com has a Booty Bootcamp program for only $6.99! The workouts are on YouTube and are free themselves, you are just paying for the program schedule really, and that's a good deal. You can do it in your own home. I'm doing their 8-week Fat Loss program and loving it (in week 6)... I'm noticing a difference in my butt with just this program.
    Sounds interesting. I am doing some of their exercises I found on youtube already! I really liked them and even though they were short they KILLED my legs! :)
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