Why does my bottom "hang" down and what to do about it?
Options
Replies
-
Oh and in that side view you look like you're tucking your pelvis, making it look flatter.1
-
My professional opinion: you have great genes, just need to follow the Smolov squat program to make that booty pop.0
-
I feel like I say it all over MFP but the Beachbody Brazil Buttlift DVD transformed my sagging rear and I eventually passed the pencil test... It worked for me along with eating enough calories.1
-
Squats n lunges. Plenty of protein.1
-
Thanks for the insight and advice. Another question (sorry) but what should my macros be for building muscle? I currently get 50% carbs, 25% protein, 25% fat. And can muscle be built on a vegetarian diet? Am considering going vegan but kinda undecided.0
-
Squats. 3 sets of 15, three days on one day off. Give it 3 months and your bottom will be completely reshaped and lifted up.0
-
TurtleTop08 wrote: »UPDATE: I took a side shot and I'll post it as recommended by some of the commenters here. Sorry for the delay. By the way, I used a belt today and it helps a little but not much.
IMO I see a flat-ish bum... It sure feels that way!
Awesome!
Okay, so first of all you have a posterior pelvic tilt! I am suprised because this is actually pretty rare.
This could already be making your non trained behind look smaller than it really is. In any case, as it stands this is perfectly indicative of why your glutes are so weak.
You can watch more information on this here:
https://www.youtube.com/watch?v=kOyxZP5_LzI
and here:
https://www.youtube.com/watch?v=bgmQg2B4Xa4
and here:
https://www.youtube.com/watch?v=AAoEhp4p0Zs
A combination of strengthening the weak muscles and releasing tight muscles should help tremendously. I think yes you have weak glutes, but i think they look this way specifically because of the posterior pelvic tilt. Here's another girl with the same issue for reference:
Her butt shape looks very very similar to yours.
You will notice in all of these videos they mention that people with your specific postural distortion have a very hard time performing a squat properly, i would agree with this from my experience. The butt-wink is real in people with this particular problem. I say to give it about 4-6 weeks of daily stretching/foam rolling and 3-4 time weekly strengthening exercises before you take on something like strong curves (which rely on proper core stabilization and bracing). The chance that you will not be able to keep a neutral spine (thus increasing your risk of injury to the low back) is pretty high if you do not work on these issues.
9 -
rainbowbow wrote: »TurtleTop08 wrote: »UPDATE: I took a side shot and I'll post it as recommended by some of the commenters here. Sorry for the delay. By the way, I used a belt today and it helps a little but not much.
IMO I see a flat-ish bum... It sure feels that way!
Awesome!
Okay, so first of all you have a posterior pelvic tilt! I am suprised because this is actually pretty rare.
This could already be making your non trained behind look smaller than it really is. In any case, as it stands this is perfectly indicative of why your glutes are so weak.
You can watch more information on this here:
https://www.youtube.com/watch?v=kOyxZP5_LzI
and here:
https://www.youtube.com/watch?v=bgmQg2B4Xa4
and here:
https://www.youtube.com/watch?v=AAoEhp4p0Zs
A combination of strengthening the weak muscles and releasing tight muscles should help tremendously. I think yes you have weak glutes, but i think they look this way specifically because of the posterior pelvic tilt. Here's another girl with the same issue for reference:
Her butt shape looks very very similar to yours.
You will notice in all of these videos they mention that people with your specific postural distortion have a very hard time performing a squat properly, i would agree with this from my experience. The butt-wink is real in people with this particular problem. I say to give it about 4-6 weeks of daily stretching/foam rolling and 3-4 time weekly strengthening exercises before you take on something like strong curves (which rely on proper core stabilization and bracing). The chance that you will not be able to keep a neutral spine (thus increasing your risk of injury to the low back) is pretty high if you do not work on these issues.
Thank you so much! I honestly had NO idea I was doing this. I'm surprised no one brought it up in the past. Not even my own parents (or boyfriend)... I'll make sure to work on it.
0 -
TurtleTop08 wrote: »rainbowbow wrote: »TurtleTop08 wrote: »UPDATE: I took a side shot and I'll post it as recommended by some of the commenters here. Sorry for the delay. By the way, I used a belt today and it helps a little but not much.
IMO I see a flat-ish bum... It sure feels that way!
Awesome!
Okay, so first of all you have a posterior pelvic tilt! I am suprised because this is actually pretty rare.
This could already be making your non trained behind look smaller than it really is. In any case, as it stands this is perfectly indicative of why your glutes are so weak.
You can watch more information on this here:
https://www.youtube.com/watch?v=kOyxZP5_LzI
and here:
https://www.youtube.com/watch?v=bgmQg2B4Xa4
and here:
https://www.youtube.com/watch?v=AAoEhp4p0Zs
A combination of strengthening the weak muscles and releasing tight muscles should help tremendously. I think yes you have weak glutes, but i think they look this way specifically because of the posterior pelvic tilt. Here's another girl with the same issue for reference:
Her butt shape looks very very similar to yours.
You will notice in all of these videos they mention that people with your specific postural distortion have a very hard time performing a squat properly, i would agree with this from my experience. The butt-wink is real in people with this particular problem. I say to give it about 4-6 weeks of daily stretching/foam rolling and 3-4 time weekly strengthening exercises before you take on something like strong curves (which rely on proper core stabilization and bracing). The chance that you will not be able to keep a neutral spine (thus increasing your risk of injury to the low back) is pretty high if you do not work on these issues.
Thank you so much! I honestly had NO idea I was doing this. I'm surprised no one brought it up in the past. Not even my own parents (or boyfriend)... I'll make sure to work on it.
you're welcome! Definitely do! I imagine that just by working on this issue (before you even build some serious mass on your butt) you will see visual improvements in shape.
P.S. don't be surprised! I would say most people don't have any clue about postural patterns and distortions and how they effect the entire kinetic chain. The first time i did a posture assessment on my boyfriend (don't ask, LOL) he had no clue his ear should be aligned with his shoulder.3
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.9K Introduce Yourself
- 43.5K Getting Started
- 259.8K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 397 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.3K MyFitnessPal Information
- 23 News and Announcements
- 975 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions