Exercise to Build Up a Flat Butt

2

Replies

  • ablykins
    ablykins Posts: 200 Member
    Squats
    quadriceps-exercises-barbell-full-squats.gif

    Leg Press
    butt-exercises-machine-leg-presses.gif

    Lunges
    quadriceps-exercises-dumbbell-lunges.gif



    This is exactly right!! You can also supplement these exercises with a light weight ankle routine to really hit all 3 muscles of the glutes and help shape up those hamstrings.
  • CarrieAnne22
    CarrieAnne22 Posts: 231 Member
    bump from another flat butt...
  • skinnylove00
    skinnylove00 Posts: 662 Member
    DO PILATES! mark my words, i was once a member of the pancake butt club (still currently a member of the itty bitty titty committee) but now i have a GREAT *kitten*!! hahaha i am really trying to get a comically round rump, the kind thatll make nicki minaj wish she bought more implants ;)

    two all time fave i do everyday:
    http://www.youtube.com/watch?v=7Q7L673i8OY AND http://www.youtube.com/watch?v=fzZSCsw6i2c feel the burnn i LOVE this girl too
  • bel738
    bel738 Posts: 29 Member
    THANK FOR THE DEMOSTRATION
  • ojell
    ojell Posts: 748 Member
    I'm thinking I need to start stairs as well. I've heard 2 at a time is the way to go. I dunno. I want my butt back though. I lost it when I lost weight. :(
  • GoldspursX3
    GoldspursX3 Posts: 516 Member
    Squats
    quadriceps-exercises-barbell-full-squats.gif

    Leg Press
    butt-exercises-machine-leg-presses.gif

    Lunges
    quadriceps-exercises-dumbbell-lunges.gif

    LOL...Those squats aren't even parallel!
  • pinkhu13
    pinkhu13 Posts: 133
    bump! I need this. I'm a flatty patty too :(
  • StrongGwen
    StrongGwen Posts: 378 Member
    Heavy squats, leg press and lunges. All heavy, all 10-12 reps all as much weight as you can handle, 4-6 sets.

    this! and I will add runnning/hiking up STEEP hills, like so steep you have to use your hands to keep from falling backwards. If you've been doing squats & etc, you'll be surprised to find this makes you sore! I went from flat *kitten* to round and perky and tight. woo-hoo! also check MFP blogs by LorinaLynn to see her rear view photos--awesome!
  • tinamatteson
    tinamatteson Posts: 125 Member
    Squats
    quadriceps-exercises-barbell-full-squats.gif

    Leg Press
    butt-exercises-machine-leg-presses.gif

    Lunges
    quadriceps-exercises-dumbbell-lunges.gif

    Wow, those 'moving pictures' are so cool! I don't know how you did that but it was GREAT!
    (Sorry to sound like such an old fogey.) :)
  • TinkrBelz
    TinkrBelz Posts: 866 Member
    I have a very round butt, but I feel that I need to lift that lower part a little more. I spend an hour/day in the gym because I teach Zumba, so I do not have anymore time to do squats (I still have little ones at home, so I have to get home)

    So, I just order the Brazil Butt Lift DVD. I am thinking that I can do that at home. I will come back and let you all know how it works. I am not sure if this works with flat butt, but maybe for us big bottom girls, I am hoping that it will firm and round it up a little more. ;)
  • Young28
    Young28 Posts: 57 Member
    What does BUMP mean??
  • acschnabel
    acschnabel Posts: 17
    Bump UP My Post.. Get it higher on the boards to make it more visible.
  • raindropwishes
    raindropwishes Posts: 182
    bump for later
  • viclee1
    viclee1 Posts: 156 Member
    another no bottom gal here!
  • dawnkykong
    dawnkykong Posts: 64 Member
    ablykins---I just have to say that your back is AMAZING! I only hope to have a back like yours someday.
  • sofitheteacup
    sofitheteacup Posts: 396 Member
    Squats
    quadriceps-exercises-barbell-full-squats.gif

    Leg Press
    butt-exercises-machine-leg-presses.gif

    Lunges
    quadriceps-exercises-dumbbell-lunges.gif

    Thank you so much for this!
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Don't thank me - shape shapefit.com!

    They have dozens of examples. The squat isn't perfect but show the basic principle..


    squat3.jpg
  • bhappy_5
    bhappy_5 Posts: 49 Member
    Bump!
  • BamaBreezeNSaltAire
    BamaBreezeNSaltAire Posts: 966 Member
    Bump :)
  • daniellie23
    daniellie23 Posts: 30 Member
    Brazilian butt lift
  • armyangel88
    armyangel88 Posts: 19
    Prob not the best thread to post this in, but what if you have the opposite problem?
    I don't have a big butt but I'd still like to slim it down a little...Any ideas on that?

    Thanks in advance and sorry for turning this thread around! :(
  • Articeluvsmemphis
    Articeluvsmemphis Posts: 1,987 Member
    I got a butt when I started to elliptical and treadmill walking every day.

    Elliptical YES, and weight lifting yes. my lower body may be getting too much attention from me, but it looks good, now to get the rest of the fat from over the muscle, lol
  • jadashute08
    jadashute08 Posts: 56 Member
    Bump
  • Articeluvsmemphis
    Articeluvsmemphis Posts: 1,987 Member
    Prob not the best thread to post this in, but what if you have the opposite problem?
    I don't have a big butt but I'd still like to slim it down a little...Any ideas on that?

    Thanks in advance and sorry for turning this thread around! :(

    cardio if you like.
    you can do weight lifting as well, muscle burns fat. you can do high reps and low weights. any of those dvds about the booty will do.
  • chattipatty2
    chattipatty2 Posts: 376 Member
    bump
  • RynoSada15
    RynoSada15 Posts: 48 Member
    Lunges are awesome too, especially lunging up or down hill. I read Oxygen magazine and it is really great for exercises - shows pics for form and gives suggestions for workouts. They usually have an annual "glutes" addition that focuses completely on your butt!! And I think they have a website. It's great for motivation too, and includes recipes and success stories. I read old copies for exercise ideas, and sometimes just to keep me motivated. I'm sure you would find lots of exercises in it to help with trouble spots, and it's something you can use at home or take with you to the gym. Good luck!
  • sjwhite7
    sjwhite7 Posts: 86 Member
    I have been trying to increase the mass in my *kitten* as well LOL! But, lunges, and squats are really bad on my knees. I have had both of my ACL's replaced and have arthritis in them. I can do the leg press and it doesn't hurt so much. Can anyone suggest any other exercises that wont be so hard on my knees that will have the same effect? I would have posted my own topic but I thought since its already posted here that the response would be beneficial to others here also.
  • calliope_music
    calliope_music Posts: 1,242 Member
    just wanted to say i hear you! pants never fit me because of my lack of butt! you'd think being the size i am, i'd have a booty, but nooooo.
  • MsBrwnSugga
    MsBrwnSugga Posts: 164 Member
    bump
  • karenzaphyr
    karenzaphyr Posts: 28
    Definitely Brazil Butt Lift works. I'm doing it right now and they have different excercises for what kind of butt you have. Send me a friend request if you would like some more pointers.
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