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Old 03-09-12, 09:41 AM  
mandie123
 
Join Date: Jul 2006
Location: NC
exercises for butt lift?

Need suggestions, Doing KB gave me a butt(had none) but now really need to concentrate on exercises to lift (or maybe it's too late)
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Old 03-09-12, 09:47 AM  
suegy3
 
Join Date: Feb 2005
KB swings should be lifting it but it takes time. One leg dead lifts are good too. There are also exercises that you can do to activate the glutes muscles. There were a few threads about them. I'm sure that someone will chime in with more info. There is a young lady VF'er that has her own site I think it's myomytv and she has a brutal looking butt exercise series. I believe that she also spoke about activating the glutes. She is in amazing shape so I would do whatever she said if I wanted to improve my glutes.
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Old 03-09-12, 10:03 AM  
momofcha
 
Join Date: Nov 2001
Location: Illinois
This is what I am trying to focus on as well. I second the kettlebell swings, lots of bridge work as well. That's what I'm doing these days and so far it's working, although it's still a work in progress for me.
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Old 03-09-12, 10:18 AM  
naturallove
 
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Join Date: Dec 2002
Location: Virginia
Kyra recently linked to an excellent article from Bret Contreras on T-nation. There are some excellent exercises/training protocols and explanations in the article on training the glutes for strength and appearance. Check it out! (Note: The article itself is fine, but the rest of the site may have some NSFW photos.)
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Old 03-09-12, 10:20 AM  
summer breeze
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Join Date: Aug 2005
Quote:
Originally Posted by shammy902 View Post
This is what I am trying to focus on as well. I second the kettlebell swings, lots of bridge work as well. That's what I'm doing these days and so far it's working, although it's still a work in progress for me.
I agree about swings and bridge work. Are there any particular DVDs you could recommend that have good bridge work? I think one, if not both, of the Squeezes? Any other favorites?

I also agree with dead lifts being good for lifting also.
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Old 03-09-12, 10:39 AM  
Missiscipi
 
Join Date: Jan 2006
Location: TX
Glute activation is key.
I love the MyOmyTV.com workouts. My favorite is the Booty Making Home workout. I do it once per week and it has helped me build a rounder butt. Still got a ways to go but it is improving!

I feel these are pretty effective-
Single leg deadlifts with a heavy weight - 3 sets 12 reps each leg (I use my 45lb kb for this but could do heavier)
1 leg hip thrusters 3 sets 12 reps each leg (I use my high step and club step so I can do it elevated)
Glute bridge work (weighted)
High deficit reverse lunges (I do these off my high step w/5 risers and a 26lb kettlebell 3 sets of 10-12 reps)
Kettlebell swings (heavier the better -I use a 45lb kb for these 2handed or 1 hand I use 35lb)

Also I have been doing Tonique Sculpt Dynamics and feel a good burn back there.
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Old 03-10-12, 05:42 AM  
edensmom
 
Join Date: Oct 2009
Location: Pacific NW
Quote:
Originally Posted by Rozy View Post
Glute activation is key.
I love the MyOmyTV.com workouts. My favorite is the Booty Making Home workout. I do it once per week and it has helped me build a rounder butt. Still got a ways to go but it is improving!
Totally agree about the glute activation. I did a search a while ago about glute activation and found some tests you could do to see if you had LAZY GLUTES and on one side I struggled with the exercises. It is worth reading up on if you hope to boost your backside. Check out MyOmytv.com. She is gifted in the glutes dept.
At the gym I was always told "legs equals butt" as far as what I was working which I am now rethinking. Now I am inspired to add a glute day. I don't always feel squats and lunges working my glutes.
I am thinking I will follow the plan from the link Kyra posted in "getting started with videos.". It would be worth taking a look at that thread. The OP is also complaining about a flat butt.
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Old 03-09-12, 10:53 AM  
momofcha
 
Join Date: Nov 2001
Location: Illinois
Quote:
Originally Posted by summer breeze View Post
I agree about swings and bridge work. Are there any particular DVDs you could recommend that have good bridge work? I think one, if not both, of the Squeezes? Any other favorites?

I also agree with dead lifts being good for lifting also.
I haven't done Squeeze in a while - but BB has some great downloads that I do often - Bridge I, Bridge at Wall I & now II, Bridge II, I also use Tonique Premier Mat portion which has some good glute work and a nice bridge segment. hth
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Old 03-09-12, 01:48 PM  
summer breeze
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Join Date: Aug 2005
Quote:
Originally Posted by shammy902 View Post
I haven't done Squeeze in a while - but BB has some great downloads that I do often - Bridge I, Bridge at Wall I & now II, Bridge II, I also use Tonique Premier Mat portion which has some good glute work and a nice bridge segment. hth
Yes, thanks. I recently acquired Tonique Premier in a trade but haven't been brave enough to try it. I'll have to check it out soon.
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