How til my butts not squishy?

I have never had a booty and always wanted one. I have been doing turbo fire and yesterday when I was taking my walk I noticed in my shadow I had a booty! I reached back and I could feel actual muscle there. Lol I think I even laughed out loud and as soon as I got home checked myself out in the mirror.

Don't worry it will come back just keep working at it.

Mine has really started to come back since I have started heavy lifting. After pregnancy it was sagging and also looked generally deflated. I still have some work left on it but I am already seeing progress in the right direction.

Sounds like you're doing everything right. I agree with the lady who said riding a bike uphill. I live near a park where I ride frequently, and it is very hilly. I'm pretty partial to bike riding, but i do think it is probably the best for a tight bottom!

Heavier than you think. To stimulate the muscle to grow, you need to progressively load up on the weights. For example, when I first started weight training, a 45 lb empty olympic barbell was heavy. Now, I regularly squat 180-190 lbs and that empty olympic barbell is a piece of cake.

To give you perspective, I'm 5'4" and 150 lbs and have lost weight since I've started heavy lifting.

Well, I was already planning to start riding my bike a lot this summer. I need to find a good cheap bike rack that won't tear up my car. Anyway, when you guys say "heavy" weights...how heavy?

Just what you find heavy for you, don't use someone else's settings. Something you can do 8 reps with but would struggle to do any more is about right. You'll find that weight you can lift goes up rapidly! Don't hurt yourself, and if in doubt go lighter and see if you can increase next time.

Lunging exercises in different directions will hit the glute muscles. There are multiple muscles in the butt that need hitting from different angles to stimulate muscle tone/growth. Think about how the hips can move - all different directions right? So then there must be a few muscles that extend, a few that flex and a few muscles that rotate the hip - so hit them all!

There are two things to bear in mind for muscle stimulation/growth:

1. The muscle group in question (ii the glutes) will need to be placed under stress for approximately 90 secs where a degree of soreness is experienced in the muscle group. This is known as hypertrophy training (otherwise know as body building).
Choose a weight heavy enough to make 12 very slow (and I emphasise slow) repetions of a squat or lunge, feel difficult. Repeat 2-4 sets, with a maximum rest period of 90 secs in between each set.

2. In order to maintain muscle tone, the nervous system needs jacking up. The nerve endings that go from the spinal chord to the ends of the muscles, need to be excited. To do this you would need to go much heavier (choose heavier weight) and do fewer (3-5 reps) with about 2-5 minutes rest in between.

I would combine some sprints on the bike, up a hill that last about 30 secs, with some lunges, and some heavy squats for all round butt kicking booty shaping goodness!

Don't do them all on the same day though - you could burn out! Just work them in to an existing exercise program.

Enjoy - and let me know how you get on

Tim

Also, having a strong set of glutes will help with improving posture, walking patterns, help clear up knee issues and more....

So, healthy bum, healthy body! :happy:

I don't do really heavy squats and lunges because my gym sucks, but I go heavy & deep on the leg press, and all the other leg, back and butt weight machines and it's made a big difference.

Edit: I had improvement in a few months, major improvement in about 6 months.

Do Good Morning Squats - this will take the emphasis off building the quads and will hit the hamstrings aswell as the glutes:

Here is a fairly good instructional video:

http://www.youtube.com/watch?feature=endscreen&NR=1&v=Z2chGiYPVIc

Well it is my leg day so I feel a bit inclined to jump in on this. Squats with heavy weight, also love me some goodmornings they are amazing for the hamstrings, which from what I have noticed acts like a butt lift and I also feel them in the lower back, lunges, step ups, body weight one legged squats. In between sets I also like to do some jumping ATG (where the back of your thigh meets your calf)squats or jumping/alternating lunges, to give me a burst of cardio and increase the burn in my bum . Also inclines are going to be your best friend. I do love the stairclimber at the gym as well. Here's to the girls with some well-earned 'pow' on the bottom