Core/butt
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b_hassall
Posts: 1 Member
I've never been big on working out, but I really want to tighten up my stomache and core, along with making my butt bigger/healthier. Any suggestions? I'm new to everything, so beginners tips would be awesome 
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Replies
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Planks, squats.0
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Planks are good for core.
Bicycle crunches
For legs/butt I do: Squats, sumo squants, pulse while sumo squatting for about 5-10 seconds, I used to do lunges but it hurts my knees but sometimes i do them, donkey kicks, leg raises, glute bridge, one leg glute bridge, one leg raise, leg raises. 0 -
I've never been big on working out, but I really want to tighten up my stomache and core, along with making my butt bigger/healthier. Any suggestions? I'm new to everything, so beginners tips would be awesome
The Gluteus Maximus (part of your butt ) is actually part of your Core musculature. Bret Contreras has done a lot of work dealing with strengthening your glutes, so you may want to look-up some of his work. The glutes are very important to basic everyday movement. 0 -
Number one thing would be diet for the core! Clean, high protein diets will allow your abs to peek through! For the booty growth lots of squats, lunges, deadlifts, etc! Don't be afraid to go heavy with the weights either!0
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+ hip thrustsJessicaNSinclair wrote: »For the booty growth lots of squats, lunges, deadlifts, etc! Don't be afraid to go heavy with the weights either!0 -
Kettle bell swings. These will work everything you mentioned at once
Stiff leg deadlifts. Really focus on the bubble in the term bubble butt.
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Love jillian michaels videos I do them off YouTube great work out n free I have actually developed a butt from her workouts n can start to c my top two abs just need more weight loss cuz I think the other 4 r just hiding lol0
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Full body workouts using compound lifts--deadlifts, squats, lunges, hip thrusts, Glute bridges, step ups, prowler pushes, kettlebell swings. You could also include sprinting and/or hill sprints, not jogging. For core work I love planks (many variations), walkouts, chops, pallofs, mountain climbers, ball rollouts, leg raises, windshield wipers, Russian twists...just some of the exercises I use. As already stated, don't be Afraid to go heavy on your weights as you progress... On major lifts I often use 3 sets of 8 reps with 1 min. Rest between sets; 5 sets of 5 reps with 2-3 mins rest; 6 sets of 3 reps with 3-5 min rest between sets. As you lift heavier weights with more sets, decrease your reps and increase your rest. Including Olympic lifts such as cleans and snatches are fantastic also.0
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Squats with weights and make sure its low! For abs diet helps the most....plank exercises are great0
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antennachick wrote: »Squats with weights and make sure its low! For abs diet helps the most....plank exercises are great
Why Squat with light weight? Not there's a problem with low-weight squatting but why in-particular for Core training? One thing when we talk about the Core, it's important to understand what aspect of the Core is being referred to. The Core is split into Stabilizing muscles and "Movement" muscles.
Stabilizers: Transversus Abdominus (TrA), Multifidus, Longissimus, Spinal Erectors
Movers: Rectus Abdominus (RA), Inner & Outer Obliques, Quadratus Lumborum, Gluteus Maximus, Latissimus
The Core is more complex than just abs. For my final class I wrote a meta-analysis on Core training; Squatting and Deadlifting at loads of 70%+ 1RM are the two best exercises one can do for the Stabilizers of the back, but they're actually not the best for working the RA and Obliques. I'm not saying they don't or their bad, just not the best like some think. There are many exercises good for training the RA and Obliques, AB Wheel, different plank positions, etc. I recall at one point where I had really just been squatting twice per week and doing some planks, then one day I decided to use the ab-wheel and my RA was sore for a week. In terms of fat composition, that still will be largely impacted by nutrition regardless of how you train.0 -
Low--as in Azz-2-grass. You can start with bodyweight squats and progress to Pistol (single-leg) or weighted squats.
You can find good deals on 25#+ Kettlebells on Amazon. Start with a double-arm swing. When that gets easier, go to single-arm swing.0 -
Sam_I_Am77 wrote: »I've never been big on working out, but I really want to tighten up my stomache and core, along with making my butt bigger/healthier. Any suggestions? I'm new to everything, so beginners tips would be awesome
The Gluteus Maximus (part of your butt ) is actually part of your Core musculature. Bret Contreras has done a lot of work dealing with strengthening your glutes, so you may want to look-up some of his work. The glutes are very important to basic everyday movement.
Yup, his training program Strong Curves is great
Currently doing it and loving it.
Squats, hip thrusts, etc. are all incorporated in that program.0 -
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Sam_I_Am77 wrote: »antennachick wrote: »Squats with weights and make sure its low! For abs diet helps the most....plank exercises are great
Why Squat with light weight? Not there's a problem with low-weight squatting but why in-particular for Core training? One thing when we talk about the Core, it's important to understand what aspect of the Core is being referred to. The Core is split into Stabilizing muscles and "Movement" muscles.
Stabilizers: Transversus Abdominus (TrA), Multifidus, Longissimus, Spinal Erectors
Movers: Rectus Abdominus (RA), Inner & Outer Obliques, Quadratus Lumborum, Gluteus Maximus, Latissimus
The Core is more complex than just abs. For my final class I wrote a meta-analysis on Core training; Squatting and Deadlifting at loads of 70%+ 1RM are the two best exercises one can do for the Stabilizers of the back, but they're actually not the best for working the RA and Obliques. I'm not saying they don't or their bad, just not the best like some think. There are many exercises good for training the RA and Obliques, AB Wheel, different plank positions, etc. I recall at one point where I had really just been squatting twice per week and doing some planks, then one day I decided to use the ab-wheel and my RA was sore for a week. In terms of fat composition, that still will be largely impacted by nutrition regardless of how you train.
I think she meant to squat low (below parallel) not use low weight.0 -
Sam_I_Am77 wrote: »I've never been big on working out, but I really want to tighten up my stomache and core, along with making my butt bigger/healthier. Any suggestions? I'm new to everything, so beginners tips would be awesome
The Gluteus Maximus (part of your butt ) is actually part of your Core musculature. Bret Contreras has done a lot of work dealing with strengthening your glutes, so you may want to look-up some of his work. The glutes are very important to basic everyday movement.
Yup, his training program Strong Curves is great
Currently doing it and loving it.
Squats, hip thrusts, etc. are all incorporated in that program.
Is strong curves a book or online? and what equipment do you need? thanks0 -
new_obsession wrote: »Love jillian michaels videos I do them off YouTube great work out n free I have actually developed a butt from her workouts n can start to c my top two abs just need more weight loss cuz I think the other 4 r just hiding lol
Her standing ab workout is awesome. It's easy and very effective. Bonus you stand the whole time, no neck pain crunched
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Her standing ab workout is awesome. It's easy and very effective. Bonus you stand the whole time, no neck pain crunched [/quote]
Yes I tried the Jessica smith one I seen ppl on here saying was good. To be honest I feel jipped just finished her 30 min one now I'm going to go n do my jillian cuz she can work me!0 -
IzzyBooNZ1 wrote: »Sam_I_Am77 wrote: »I've never been big on working out, but I really want to tighten up my stomache and core, along with making my butt bigger/healthier. Any suggestions? I'm new to everything, so beginners tips would be awesome
The Gluteus Maximus (part of your butt ) is actually part of your Core musculature. Bret Contreras has done a lot of work dealing with strengthening your glutes, so you may want to look-up some of his work. The glutes are very important to basic everyday movement.
Yup, his training program Strong Curves is great
Currently doing it and loving it.
Squats, hip thrusts, etc. are all incorporated in that program.
Is strong curves a book or online? and what equipment do you need? thanks
It is a book containing four programs. Three of them require a lot of different equipment, and are best done at a gym.
One is a bodyweight version and can be done at home (with minimal investments).
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