How do I lose my "double butt?"
lotusvonlovely
Posts: 9 Member
0
Replies
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Squats, lunges, cardio.1
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Squats, lunges, cardio.
Even when I was skinny (but not in shape) and 120 lbs. I still had it. I'm 154 lbs. currently and I do tons of cardio and try to target this area each day I exercise (4-5 days a week), yet there's been no progress.
Do you think once I lose more weight it'll get better?0 -
lotusvonlovely wrote: »Squats, lunges, cardio.
Even when I was skinny (but not in shape) and 120 lbs. I still had it. I'm 154 lbs. currently and I do tons of cardio and try to target this area each day I exercise (4-5 days a week), yet there's been no progress.
Do you think once I lose more weight it'll get better?
Looks to me like it's just where your body stores fat, and if you still have it at lower weights then it's likely to be one of the last places for it to go. Everyone is a little different this way - mine stays right below my navel and on my chest even at a sub-20 BMI - and unfortunately, you just have to drop your body fat percentage low enough for it to go, whether that's through weight loss or a recomp or whatever. Up to you whether it's worth it or if it's practicable.
Luckily, with this area, it looks like you could probably have great luck camouflaging it if you built up the glutes and thigh muscles1 -
Lower your body fat and work on heavy hip thrusts, squats, glute bridges, step ups, etc.2
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I don't even have one butt and you get two? LOL17
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lotusvonlovely wrote: »Squats, lunges, cardio.
Even when I was skinny (but not in shape) and 120 lbs. I still had it. I'm 154 lbs. currently and I do tons of cardio and try to target this area each day I exercise (4-5 days a week), yet there's been no progress.
Do you think once I lose more weight it'll get better?
Looks to me like it's just where your body stores fat, and if you still have it at lower weights then it's likely to be one of the last places for it to go. Everyone is a little different this way - mine stays right below my navel and on my chest even at a sub-20 BMI - and unfortunately, you just have to drop your body fat percentage low enough for it to go, whether that's through weight loss or a recomp or whatever. Up to you whether it's worth it or if it's practicable.
Luckily, with this area, it looks like you could probably have great luck camouflaging it if you built up the glutes and thigh muscles
I try to focus on legs and glutes just as much as abs and arms. It just seems like this is the most difficult thing for me to target. Hopefully as I lose weight it'll go away. I wasn't technically in shape when I was thinner, I never worked out. So maybe that's why it was there at a lower weight.0 -
I store fat in the same area and it is the last to come off. Continue to eat at a deficit, follow a lifting program (especially lower body) and have patience. I would focus on lifting vs cardio though to preserve what muscle you do have and improve the appearance.
If you still get down in weight and you are still not happy... (Which is what I was/am dealing with).. it can help to build up the muscle in that area either by recomping or bulking. It is a lot of work though. I have spent two bulk cycles building up my hammies and glutes and it looks...better-ish. Still not happy though. It's a pain in the butt
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lotusvonlovely wrote: »lotusvonlovely wrote: »Squats, lunges, cardio.
Even when I was skinny (but not in shape) and 120 lbs. I still had it. I'm 154 lbs. currently and I do tons of cardio and try to target this area each day I exercise (4-5 days a week), yet there's been no progress.
Do you think once I lose more weight it'll get better?
Looks to me like it's just where your body stores fat, and if you still have it at lower weights then it's likely to be one of the last places for it to go. Everyone is a little different this way - mine stays right below my navel and on my chest even at a sub-20 BMI - and unfortunately, you just have to drop your body fat percentage low enough for it to go, whether that's through weight loss or a recomp or whatever. Up to you whether it's worth it or if it's practicable.
Luckily, with this area, it looks like you could probably have great luck camouflaging it if you built up the glutes and thigh muscles
I try to focus on legs and glutes just as much as abs and arms. It just seems like this is the most difficult thing for me to target. Hopefully as I lose weight it'll go away. I wasn't technically in shape when I was thinner, I never worked out. So maybe that's why it was there at a lower weight.
Lower weight and not working out probably means your body fat percentage wasn't especially low, so you might indeed have better luck with losing it this time around.0 -
Lower your body fat...lift heavy things and put them down to help with body composition.1
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I store fat in the same area and it is the last to come off. Continue to eat at a deficit, follow a lifting program (especially lower body) and have patience. I would focus on lifting vs cardio though to preserve what muscle you do have and improve the appearance.
If you still get down in weight and you are still not happy... (Which is what I was/am dealing with).. it can help to build up the muscle in that area either by recomping or bulking. It is a lot of work though. I have spent two bulk cycles building up my hammies and glutes and it looks...better-ish. Still not happy though. It's a pain in the butt
I'm following a FITT/HIIT workout plan that rotates between high intensity cardio and resistance/strength building so I can both lose weight and build muscle. I'm only 3 months into this plan and I do have days I slack on due to work and kids, so hopefully with time it changes. It's one of the things I dislike most, so of course it'd be the hardest thing for me to get rid of, lol. I just wasn't sure if I was doing the right type of exercises for that area but so far it seems like I am, I just need to give it time.0 -
It's genetic. Lower body fat and building up the butt may make it better, but prepare for the possibility that they may not completely disappear.1
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lotusvonlovely wrote: »Squats, lunges, cardio.
Even when I was skinny (but not in shape) and 120 lbs. I still had it. I'm 154 lbs. currently and I do tons of cardio and try to target this area each day I exercise (4-5 days a week), yet there's been no progress.
Do you think once I lose more weight it'll get better?
Yes but also working with weights will help to shape it. Squats, lunges, kettle ball, etc. Someone posted a thread with video's to show how to do this.0 -
lotusvonlovely wrote: »I store fat in the same area and it is the last to come off. Continue to eat at a deficit, follow a lifting program (especially lower body) and have patience. I would focus on lifting vs cardio though to preserve what muscle you do have and improve the appearance.
If you still get down in weight and you are still not happy... (Which is what I was/am dealing with).. it can help to build up the muscle in that area either by recomping or bulking. It is a lot of work though. I have spent two bulk cycles building up my hammies and glutes and it looks...better-ish. Still not happy though. It's a pain in the butt
I'm following a FITT/HIIT workout plan that rotates between high intensity cardio and resistance/strength building so I can both lose weight and build muscle. I'm only 3 months into this plan and I do have days I slack on due to work and kids, so hopefully with time it changes. It's one of the things I dislike most, so of course it'd be the hardest thing for me to get rid of, lol. I just wasn't sure if I was doing the right type of exercises for that area but so far it seems like I am, I just need to give it time.
What kind of strength/resistance work are you doing? Make sure you are progressing over time and not using the same weight. Also make sure you are doing your hip thrusts, glute bridges, squats, deadlifts, lunges, kettlebell swings, cable pull throughs, abductions, kickbacks etc.3 -
Donkey kicks and side kicks done really slowly along with changing body composition. Have you thought about changing your macros? 45% protein; 40% fat; 15% carbs/sugar. However - your butt looks fine IMO.0
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When your body fat is lower this will probably go away.0
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Donkey kicks and side kicks done really slowly along with changing body composition. Have you thought about changing your macros? 45% protein; 40% fat; 15% carbs/sugar. However - your butt looks fine IMO.
What difference would that make exactly? Perhaps it could help OP get into deficit if she is having issues with carb moderation or has a medical issue, otherwise I don't see the benefit.
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I don't see a double butt but we all have those pesky parts we hate. I'd listen to those who seem to have this issue too. But with all fitness we can't spot reduce so be patient.0
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squats, squats and more squats0
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you can also try different workout pants. no body is perfect, but different pants fit differently and you can find a brand that smooths your butt into one butt.1
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Squats is the first thing that jumps out at me that you can add to your routine to give you some results. It's really not all that hard to incorporate into leg day, and you get the added benefit of some other key muscle groups in the exercise as well.
Once you have that down, and assuming you really want to focus on your azz, I would also try throwing some other exercises into the mix to really isolate on your glutes. Some simple exercises that come to mind are flat bench leg raises, some wide stance barbell squats. barbell lunges, the thigh abductor machine (if one is available), butt lift bridges, and possibly some sumo deadlifts when you are up to it.
If you incorporate this into your leg routine, and assuming your diet is on point, you will have a smackable posterior in no time. Best of luck.0 -
greenolivetree wrote: »I don't even have one butt and you get two? LOL
feeling this lol. I squat and lunge and just can't seem to get a booty0
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