Workouts that give a round booty!

StrongFree&Happy · 08-16-10, 05:32 PM

So this year i have mainly been doing a lot of cardio and yoga and it has really toned down my lower body which i am happy about, dont get me wrong! However i have noticed that my booty doesnt look the same in jeans so im thinking i need to add some "perkifying" workouts (to use someone else's phrase!).

Can you suggest some workouts that focus on lifting/building the glutes? I recall a few years ago, i did Squeeze exclusively for 3months and loved the results but as you can imagine, im really burnt out on that workout now. Im not a huge barre fan. I recently got Tonique Mat and 2.0 and i have subscribed to Leah's BalletBody workouts so im going to try and incorporate those slowly. Any other ideas? (Besides BBL!!)
TIA

artic123 · 08-16-10, 06:26 PM

Mari Winsor's Pilates Body Sculpting Buns & Thighs and
Winsor Pilates Power Sculpting Buns & Thighs with a resistance band.
Worked for my 61 year old butt.

Good luck.

Sharon

KathAL79 · 08-16-10, 06:28 PM

First, make sure you're activating your glutes properly. You can find lots of great ideas on exercises and even a test or two on this thread: Engaging the glutes ?

I've actually found that doing weights at the gym have improved my backside more than my at home videos (but keep in mind I'm not a floorwork junkie, nor am I a barre fan). New Rules of Lifting for Women (NROL4W) helped, but not as much as The Female Body Breakthrough (FBB). Some of the key exercises were deadlifts of all kinds, but especially straight-legged or Romanian (what usually passes for deadlifts in DVDs); squats of all kinds, but the 1-legged variety seems to get the glutes extra good; and bridgework, both on the floor and on the stability ball (also hamstring roll-ins on the stability ball). When doing lunges and step-ups, which are also good, you apparently activate the glutes a little more by stepping back a little further.

Kettlebell work has definitely helped my rear view. All of that work activation the posterior chain for swings, cleans, snatches, and more makes such a difference. But you'll need to spend time learning how to do these moves properly, if you don't already know.

AnMrsDe · 08-16-10, 06:58 PM

Kettlebells!!

videofit · 08-16-10, 07:11 PM

Floorwork with Margaret Richard or that old chestnut, Buns of Steel.

daisysunshine · 08-16-10, 07:12 PM

Another vote for kettlebells!. You will feel it ALL the time lol

mtngoat · 08-16-10, 08:18 PM

Kettlebells made the biggest difference for me, too!

Backpacking in the mountains builds the booty amazingly fast, too! When you come off a 4-5 day roller-coaster like the Rockwall in Kootenay National Park, you are all calves and butt!

Lori

eta: I know, I know, it's water weight build-up. But if you do it frequently enough, it builds good hard muscle.

deesharee · 08-16-10, 08:24 PM

Another AMEN for Kettlebells!

counterclockwise · 08-16-10, 08:40 PM

Quote:

Originally Posted by daisysunshine

Another vote for kettlebells!. You will feel it ALL the time lol

Oh my goodness, I have never felt anything quite like swings with a heavy kettlebell. My glutes have never been on fire like that, EVER. I have a J-Lo butt already (it's not nearly all muscle though, lol), so I hope it doesn't grow with kettlebells (unless I lose the fat). I would love some lifting though!

daisysunshine · 08-16-10, 08:45 PM

Nyx; word, sisterfriend. For weeks not matter what I did, even using the bathroom, my glutes were like on fire. (and then I was insane, and did Squeeze Stronger and Exhale Thighs and Glutes Pretzel on top of that!!)

Buffmama; I felt it with 10s and 12s. (I have an 18, as well, but rarelly touched it). I have a five with me at school [only thing that wouldn't put me overweight]. I still feel it. Naturally the heavier it is, the more you load your glutes up, which is the more work you feel. I only do kettlebells for cardio purposes so i don't go any higher than my 18 (but again, I rarely ever touched it, mostly used it for Lauren Brooks workouts when I wasn't swinging).

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08-16-10, 05:32 PM
StrongFree&Happy Join Date: Jan 2010	Workouts that give a round booty! So this year i have mainly been doing a lot of cardio and yoga and it has really toned down my lower body which i am happy about, dont get me wrong! However i have noticed that my booty doesnt look the same in jeans so im thinking i need to add some "perkifying" workouts (to use someone else's phrase!). Can you suggest some workouts that focus on lifting/building the glutes? I recall a few years ago, i did Squeeze exclusively for 3months and loved the results but as you can imagine, im really burnt out on that workout now. Im not a huge barre fan. I recently got Tonique Mat and 2.0 and i have subscribed to Leah's BalletBody workouts so im going to try and incorporate those slowly. Any other ideas? (Besides BBL!!) TIA

08-16-10, 06:26 PM
artic123 Join Date: Mar 2010 Location: Jersey Shore, NJ	Mari Winsor's Pilates Body Sculpting Buns & Thighs and Winsor Pilates Power Sculpting Buns & Thighs with a resistance band. Worked for my 61 year old butt. Good luck. Sharon

08-16-10, 06:28 PM
KathAL79 Join Date: Jul 2004	First, make sure you're activating your glutes properly. You can find lots of great ideas on exercises and even a test or two on this thread: Engaging the glutes ? I've actually found that doing weights at the gym have improved my backside more than my at home videos (but keep in mind I'm not a floorwork junkie, nor am I a barre fan). New Rules of Lifting for Women (NROL4W) helped, but not as much as The Female Body Breakthrough (FBB). Some of the key exercises were deadlifts of all kinds, but especially straight-legged or Romanian (what usually passes for deadlifts in DVDs); squats of all kinds, but the 1-legged variety seems to get the glutes extra good; and bridgework, both on the floor and on the stability ball (also hamstring roll-ins on the stability ball). When doing lunges and step-ups, which are also good, you apparently activate the glutes a little more by stepping back a little further. Kettlebell work has definitely helped my rear view. All of that work activation the posterior chain for swings, cleans, snatches, and more makes such a difference. But you'll need to spend time learning how to do these moves properly, if you don't already know. __________________ Kath I listen to my body and respond compassionately. - sankalpa from Jill Miller's Yoga at Home level 1, month 5 practice Note: I have had a professional relationship with a vendor of health and fitness books and media. For details please see my profile.

08-16-10, 06:58 PM
AnMrsDe Join Date: Jan 2008 Location: IL	Kettlebells!!

08-16-10, 07:11 PM
videofit Join Date: Dec 2002	Floorwork with Margaret Richard or that old chestnut, Buns of Steel. __________________ "It's easier to fool people than to convince them they've been fooled." Mark Twain

08-16-10, 07:12 PM
daisysunshine Join Date: Jul 2008 Location: on my yoga mat	Another vote for kettlebells!. You will feel it ALL the time lol __________________ Set your intention and go for it! Tracy Effinger ...right now you're saying, no i can't do this. you should know by now i don't train that way - Dasha Libin offering the two tracey mallet dance workouts, pm me.

08-16-10, 08:18 PM
mtngoat Join Date: Jan 2007 Location: Alberta, Canada	Kettlebells made the biggest difference for me, too! Backpacking in the mountains builds the booty amazingly fast, too! When you come off a 4-5 day roller-coaster like the Rockwall in Kootenay National Park, you are all calves and butt! Lori eta: I know, I know, it's water weight build-up. But if you do it frequently enough, it builds good hard muscle. __________________ Lori Lacey (trying to convince Brent to take a Pilates class): C'mon Brent, don't you want to unify your mind and body? Brent: Nah. I'm not gonna put all my eggs in one basket. Corner Gas Season1 Episode 3 "Pilates Twist" Last edited by mtngoat; 08-16-10 at 08:20 PM. Reason: wording & addition

08-16-10, 08:24 PM
deesharee Join Date: Jan 2004 Location: NY	Another AMEN for Kettlebells!

08-16-10, 08:45 PM
daisysunshine Join Date: Jul 2008 Location: on my yoga mat	Nyx; word, sisterfriend. For weeks not matter what I did, even using the bathroom, my glutes were like on fire. (and then I was insane, and did Squeeze Stronger and Exhale Thighs and Glutes Pretzel on top of that!!) Buffmama; I felt it with 10s and 12s. (I have an 18, as well, but rarelly touched it). I have a five with me at school [only thing that wouldn't put me overweight]. I still feel it. Naturally the heavier it is, the more you load your glutes up, which is the more work you feel. I only do kettlebells for cardio purposes so i don't go any higher than my 18 (but again, I rarely ever touched it, mostly used it for Lauren Brooks workouts when I wasn't swinging). __________________ Set your intention and go for it! Tracy Effinger ...right now you're saying, no i can't do this. you should know by now i don't train that way - Dasha Libin offering the two tracey mallet dance workouts, pm me.