All about the bass.

k2mexox
k2mexox Posts: 72 Member
edited 2:12AM in Fitness and Exercise
Hey everyone! I have been doing squats using the weight pully machine at PF to help with the booty. I also have been using the arc trainer machine because j heard that helps too. Has anyone noticed a difference by doing these kinds of exercises. And does anyone have suggestions? I'm working overall for fat loss. But I also want to have an *kitten*!

Replies

  • _Bropollo_
    _Bropollo_ Posts: 168 Member
    Good exercises for glutes: Squats, Deadlifts, Weighted Hip Thrusts, Leg Press with a high foot position.

    Note that you need to be in a calorie deficit to lose fat, and a calorie surplus to build new muscle. You can still gain some strength in a deficit, however, as your body will get better at using existing muscle fiber.
  • AsISmile
    AsISmile Posts: 1,004 Member
    Strong curves is a strength program with emphasis on the glutes and includes some of the above mentioned exercises.
  • janiep81
    janiep81 Posts: 248 Member
    I'm seeing some results with the above mentioned squats, deadlifts, etc., as well as taking a couple of times out of my day to do the stairs at work... probably 15-20 flights total per work day. I also do calf raises at the bottom of the stairs.
  • XavierNusum
    XavierNusum Posts: 720 Member
    _Bropollo_ wrote: »
    Good exercises for glutes: Squats, Deadlifts, Weighted Hip Thrusts, Leg Press with a high foot position.

    Note that you need to be in a calorie deficit to lose fat, and a calorie surplus to build new muscle. You can still gain some strength in a deficit, however, as your body will get better at using existing muscle fiber.

    ^^^^^
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    keep in mind that results from lifting aren't overnight...many people seem to be under the impression that they're going to go in and lift for a few weeks and come out with this rockin' body and a solid *kitten* or whatever...results take time...lots of time.

    people with fitness bodies have derived those bodies over months and years of hard work...

    yes, you will see results and programs like Strong Curves are geared toward glutes and whatnot...but people tend to have very unrealistic expectations in regards to seeing those results. they are slow and because you see yourself every single day, they may not be overly noticeable to you in the short run...they tend to be one of those things that you look back at pictures from a year ago or a couple years ago or whatever and say, "wow"
  • hamlet1222
    hamlet1222 Posts: 459 Member
    Gotta say that I don't agree with that song, it's not very nice to skinny women, who many guys find more attractive than Nicki Minaj types.

    Nothing better than squats for building the glutes - make sure you get your form right - don't stop half way down!
  • sardelsa
    sardelsa Posts: 9,812 Member
    cwolfman13 wrote: »
    keep in mind that results from lifting aren't overnight...many people seem to be under the impression that they're going to go in and lift for a few weeks and come out with this rockin' body and a solid *kitten* or whatever...results take time...lots of time.

    people with fitness bodies have derived those bodies over months and years of hard work...

    yes, you will see results and programs like Strong Curves are geared toward glutes and whatnot...but people tend to have very unrealistic expectations in regards to seeing those results. they are slow and because you see yourself every single day, they may not be overly noticeable to you in the short run...they tend to be one of those things that you look back at pictures from a year ago or a couple years ago or whatever and say, "wow"

    This is very well put. I even bulked with Strong Curves and while I had great results, they really aren't very obvious unless you compare the before and after. I definitely had unrealistic expectations (and sometimes still do).
  • _Bropollo_
    _Bropollo_ Posts: 168 Member
    cwolfman13 wrote: »
    people with fitness bodies have derived those bodies over multiple months and years of hard work...

    FTFY
  • lulucitron
    lulucitron Posts: 366 Member
    Results do take time and you have to be consistent with your diet and workouts. I split my legs into two days...glute focus and quad focus. For glutes I do deadlifts, squats, lunges, hip thrusts, reverse hypers, curtseys, box step ups, lying ham curls...there's lots you can do.
  • _John_
    _John_ Posts: 8,646 Member
    Bass, both "true" and black are my favorite sport fishes.
  • k2mexox
    k2mexox Posts: 72 Member
    Thank you all! I will start implementing more of those exercises. I know that results are obviously not going to be immediate. It takes time and consistency. I'm in it for the long hall. I just wanted an average time frame whether it be a few months. Or as much as a year or so.

    Also. I don't find that song offensive at all. In the lyrics Meghan even tells "skinny"girls that they are perfect from the bottom to the top. And there is so much non support or love for curvy girls out there that we deserve a song every now and then. ... But that's not what I intended this post to be about.

    Thank you again for your responses!
  • k2mexox
    k2mexox Posts: 72 Member
    I'm also still a newbie at strength training. So I need to look up some of the stuff you mentioned lol
  • jemhh
    jemhh Posts: 14,261 Member
    If you do the Strong Curves program, I recommend joining the SC Ladies Facebook group. Bret Contreras, the person who created SC, posts in it from time to time and it's a good place for advice and to see how others progress.
  • jeffpettis
    jeffpettis Posts: 865 Member
    _Bropollo_ wrote: »
    cwolfman13 wrote: »
    people with fitness bodies have derived those bodies over multiple months and years of hard work...

    FTFY

    This ^^^ I would also add ...years of "consistent" hard work...
  • kuroshii
    kuroshii Posts: 168 Member
    hamlet1222 wrote: »
    Gotta say that I don't agree with that song, it's not very nice to skinny women, who many guys find more attractive than Nicki Minaj types.

    Nothing better than squats for building the glutes - make sure you get your form right - don't stop half way down!

    Skinny women have been getting more of the love from the start! It's refreshing to have a song that embraces curvier body types IMHO.

    Agreed on the reminder to keep good form when doing squats. The straighter your torso the more you're also working Core muscles which help with posture.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    k2mexox wrote: »
    Thank you all! I will start implementing more of those exercises. I know that results are obviously not going to be immediate. It takes time and consistency. I'm in it for the long hall. I just wanted an average time frame whether it be a few months. Or as much as a year or so.

    Also. I don't find that song offensive at all. In the lyrics Meghan even tells "skinny"girls that they are perfect from the bottom to the top. And there is so much non support or love for curvy girls out there that we deserve a song every now and then. ... But that's not what I intended this post to be about.

    Thank you again for your responses!

    as others and myself have stated...it's years of consistent hard work...that doesn't mean you're not going to see results along the way, but you will find that really it's never ending...even if you get to the point where you're completely happy with the results and your body composition (kind of where I'm at right now)...you still have to maintain those results...so it's not like the work stops and you're "done"...you're never really "done." maintaining your body takes a lot of hard work.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Cable kickbacks help, too, if your gym has those.

    I can't squat because of structural knee issues, but weighted glute bridges are my thing! And I swear cable kickbacks or other hyperextended moves with glutes hit the top part best, but maybe that's just my glutes as I feel them work, lol. Mine are weaker in those top fibers and seem harder to recruit there.

    You have to stand very straight and not let the lower back help any, too. Good luck!
  • k2mexox
    k2mexox Posts: 72 Member
    cafeaulait7 wrote: »
    Cable kickbacks help, too, if your gym has those.

    I can't squat because of structural knee issues, but weighted glute bridges are my thing! And I swear cable kickbacks or other hyperextended moves with glutes hit the top part best, but maybe that's just my glutes as I feel them work, lol. Mine are weaker in those top fibers and seem harder to recruit there.

    You have to stand very straight and not let the lower back help any, too. Good luck!

    Thank you!!!
  • k2mexox
    k2mexox Posts: 72 Member
    kuroshii wrote: »
    hamlet1222 wrote: »
    Gotta say that I don't agree with that song, it's not very nice to skinny women, who many guys find more attractive than Nicki Minaj types.

    Nothing better than squats for building the glutes - make sure you get your form right - don't stop half way down!

    Skinny women have been getting more of the love from the start! It's refreshing to have a song that embraces curvier body types IMHO.

    Agreed on the reminder to keep good form when doing squats. The straighter your torso the more you're also working Core muscles which help with posture.

    I agree
  • _Bropollo_
    _Bropollo_ Posts: 168 Member
    edited October 2015
    k2mexox wrote: »
    cafeaulait7 wrote: »
    Cable kickbacks help, too, if your gym has those.

    I can't squat because of structural knee issues, but weighted glute bridges are my thing! And I swear cable kickbacks or other hyperextended moves with glutes hit the top part best, but maybe that's just my glutes as I feel them work, lol. Mine are weaker in those top fibers and seem harder to recruit there.

    You have to stand very straight and not let the lower back help any, too. Good luck!

    Thank you!!!

    Squatting is extremely frustrating, just a warning. Most people, due to desk jobs and sedentary lifestyles, have weak/tight hip flexors and it takes time to correct it. This often leads to bad form out of sheer mobility issues, making squats one of the hardest lifts to get execute properly for newer lifters or people with desk jobs (like myself). Just stick with it, keep the weights light at first, and work on getting a full range of motion, and it gets easier.

    Great resource here about squatting and how to set up for it, body mechanics, etc. Has helped me a lot. It's important to find out what your hip mobility is and whether you are a wide-squatter and need a low bar position (which I strongly recommend getting straps for to reduce wrist strain) or somewhere in the normal to narrow stance and need a high bar position:

    https://youtube.com/watch?v=rOJGzAgLWDc
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