Peach Days
meganwbell849
Posts: 26 Member
Good evening all! I've been working to build a larger, firmer, perkier derrière for months. If I had gotten paid for all the squats and lunges I've done, I could have retired a long time ago. While definite progress has been made, I'm still not where I want to be. So you have any time tested exercises you'd suggest for booty blasting? How should I further adjust my diet to help me meet my goal?
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Replies
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I've seen several people recommend Bret Contreras's Strong Curves program. Searching for it should give a link to his free pdf of exercises, which are all focused on working the glutes.
I haven't tried it myself yet, but one exercise that I know works is a standing glute press with resistance bands. Whenever I do them I can really feel it back there.1 -
Thanks so much for the suggestion!!0
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http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
The program can be found in that link. How long have you been working? Are still losing weight? What are your current stats? What workout program do you follow?
Keep in mind, to get that ideal body, it can take years, especially if you need to build a good amount of muscle.0 -
I recommend barbell hip thrusts, straight-legged deadlifts, and kick backs. I would look up the best rep/set recommendation for what kind of muscle you're trying to build (stamina, mass, strength).
- Barbell hip thrusts: This exercise engages all, but mostly the top half of your glutes. This makes your butt stick out more.
- Straight-legged deadlifts: When done correctly, this exercise will engage your hamstrings and glutes. It also makes you more flexible!
- Kick backs: This exercise engages your hamstrings and glutes. I also feel it working my quads just a little bit.
When working on a booty, remember that hamstrings are also very important. With hamstring definition, you'll get a distinct curve separating the start of your thigh and the end of your butt. That makes your butt look more "bubbly." There is a picture of my butt on my profile if you want to check out what these three exercises have done for me.0 -
@psulemon thanks so much for the response! I'm clearly doing something wrong, I'm not losing weight at all. I want to lose 7-10, but I'm not making any progress. I'm 5'3 and 120. I feel good at 115, but would like to hit between 110-112. I haven't been following any type of program, other than working out with a personal trainer for 30 minutes 4-5 days a week. I do see changes, but not what I would expect after 6 months. I think I should be doing more on my own, but don't know what to do. I also think nutrition plays a big part, but again, I don't know what to do.0
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@fitgamercatlady thanks so much for the response! I will definitely include those 3 in my routine going forward!0
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I designed my own leg program for a nice round booty, it seems to be working:
Romanian Deadlift - 3x 10/leg
one leg squat - 3x 10/leg
Hip Thrust - 3x 15
Curtsy Lunge - 5x 12 alternating
Deadlifts - 3x 8
Wide Stance Squats - 3x 15
Hip Extensions - 3x 200 -
meganwbell849 wrote: »...I'm clearly doing something wrong, I'm not losing weight at all. I want to lose 7-10, but I'm not making any progress. I'm 5'3 and 120. I feel good at 115, but would like to hit between 110-112. I haven't been following any type of program, other than working out with a personal trainer for 30 minutes 4-5 days a week. I do see changes, but not what I would expect after 6 months. I think I should be doing more on my own, but don't know what to do. I also think nutrition plays a big part, but again, I don't know what to do.
Since you're trying to get a bigger butt, don't forget that you're replacing muscle with fat. I'm 5'4" and weighed 117 lbs when I started lifting a year ago and now I weight 127 lbs. You aren't going to see as much weight loss with what you're doing right now compared to just eating at a calorie deficit. Don't get discouraged because you're definitely on the right track!0 -
@tcunbeliever thank you for sharing!0
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@fitgamercatlady thank you so much for that! It's a great reminder and something I needed to hear
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meganwbell849 wrote: »@psulemon thanks so much for the response! I'm clearly doing something wrong, I'm not losing weight at all. I want to lose 7-10, but I'm not making any progress. I'm 5'3 and 120. I feel good at 115, but would like to hit between 110-112. I haven't been following any type of program, other than working out with a personal trainer for 30 minutes 4-5 days a week. I do see changes, but not what I would expect after 6 months. I think I should be doing more on my own, but don't know what to do. I also think nutrition plays a big part, but again, I don't know what to do.
Are you eating to lose weight? If so, you are not going to see much in the way of growth in your glutes. A bit of size from the added pump at first but that's it.
You can build some muscle while eating in a deficit but it will be less than eating at or over maintenance. And keep in mind that adding a pound of muscle a month, spread out over the entire body, is considered good progress for a woman eating over maintenance. Eating under it would reduce that rate.
Changing your body is a long term project. Think of years, not months, especially as a woman.0 -
meganwbell849 wrote: »@psulemon thanks so much for the response! I'm clearly doing something wrong, I'm not losing weight at all. I want to lose 7-10, but I'm not making any progress. I'm 5'3 and 120. I feel good at 115, but would like to hit between 110-112. I haven't been following any type of program, other than working out with a personal trainer for 30 minutes 4-5 days a week. I do see changes, but not what I would expect after 6 months. I think I should be doing more on my own, but don't know what to do. I also think nutrition plays a big part, but again, I don't know what to do.
You would be best off following a structured routine like strongcurves (very peach focused
). If you aren't losing weight, I would ask if you are tracking calories? 0 -
@jemhh thank you! While not "new" to this, I feel like I have so much to learn. When you say eating over maintenance what do you mean? Are there certain foods I should be avoiding? Should absolutely be consuming?0
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meganwbell849 wrote: »@jemhh thank you! While not "new" to this, I feel like I have so much to learn. When you say eating over maintenance what do you mean? Are there certain foods I should be avoiding? Should absolutely be consuming?
Surplus = eating more calories than what you would need to maintain (aka bulking); not what you want to do currently. No foods to avoid. Protein and carbs help with increasing muscle.0 -
@psulemon how do I know how many calories I should be eating daily (thanks so much for your help!!)0
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meganwbell849 wrote: »@psulemon how do I know how many calories I should be eating daily (thanks so much for your help!!)
http://www.myfitnesspal.com/account/my_goals
You can modify your account there. Set it to either .5 or 1 lb per week.
Or you can use a TDEE calculator like fitnessfrog.0 -
So many good suggestions so far!
Bulgarian squats. They are the cross between lunges and squats, and they are killer with a barbell on your shoulders. Trust me, you won't need to add too much weight to feel that burn.0 -
I saw "peach" and immediately thought that maybe there was some amazingly yummy fad diet that might only involve peaches. It's peach season in the Okanagan and i've been eating way too many. If I see a title like this and my first thought is food, then I guess i'm not as far along in this fitness journey as I thought I was lol
Good luck on your peaches 1 -
I would echo what has been suggested and also note that it's important to add enough weight to the exercises. You can certainly move improvements doing body weight squats and other movements, but to main the kind of progress you're looking for, you might want lift heavier. The Bulgarian split squats that @wishfuljune suggested are truly killer - you will definitely feel it! Plus it really does wonders for the inner thighs.
It's not a gym activity, but adding strenuous hikes into my regular activities really changed the shape and size of mine.0
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