Please, Please, Please Help Me Lift My Butt
Please. My butt will always be 'big,' but I would love for it to be a bit higher. I know diet plays a large role, but we can't discuss that here.
As far as the exercise aspect is concerned, do you have any suggestions? Floor work, walking lunges, running, barre - what has worked for you ladies (and gents) with nice, high glutes?? I own gobs of DVDs, a stationary bike, 5# to 40# in free weights, a squat rack, and lots of equipment (ankle weights, stability ball, tubing, bands, etc).. Any and all video recs, exercise recs, etc. are welcomed! Thank you!! |
For me the biggest difference in lifting and firming my rear was finally paying proper attention to both my lower body and posterior chain (hamstrings, glutes, low back, etc.) thanks to New Rules of Lifting and kettlebells.
I can't say any one exercise in particular is responsible, but I'll credit a combination of swings, deadlifts (both the conventional / bent-legged and the straight-legged variations, like Romanian), squats (especially back, or with the weight across your shoulders, 1-legged, and split squats, particularly Bulgarian, with one leg raised behind), lunges (I prefer reverse and static over front and curtsy), step ups, and bridgework (add in the stability ball if you're feeling extra evil). Personally I find going heavy - and I mean pretty darn heavy - on the relevant exercises (squats, deadlifts, lunges) makes a huge difference. |
Hi,
http://figureathlete.tmuscle.com/fre...glutes_really# I posted this link here a while ago. Not really sure it is what you need but it is interesting reading and taking the glute activation tests were very beneficial to me regarding muscle engagement/activation. Now when I do glute work, the next day I feel it all in my glutes instead of low back and hamstring aching and tightness. Cindy |
Anything with the Pilates side series!
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Floorwork with Margaret Richard. It's lifted and rounded my middle-aged butt like nothing else. No weights necessary.
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Core Fusion Glutes and Thighs. There are 3 glutes chapters on this dvd - each 10min long. These types of exercises are the ones I have found most effective for the butt.
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Terri |
I agree with Ali and Cristina~my rear view has improved 100 percent with the combo of pilates and barre.
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I really think that one-legged squats (like the kind that Tony does in P90X) also work wonders! No weight needed--for me, anyway.
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Are you talking about the ones with the back leg on the step or chair? I really feel those in the glute region!! |
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