03-09-12, 10:18 AM | |
Join Date: Dec 2002
Location: Virginia
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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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03-09-12, 10:39 AM | |
Join Date: Jan 2006
Location: TX
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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. |
03-09-12, 10:53 AM | |
Join Date: Nov 2001
Location: Illinois
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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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Sue "I'm just one workout away from a good mood." ~ Valerie Waters |
03-09-12, 03:21 PM | |
Join Date: Jul 2006
Location: NC
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I read one of the threads about Bret Contreas(went to Amazon to preorder his book!).I love barre and some of the results from it but recently added KB back as I noticed when I stopped I lost alot of volume that I had gained from them. Rozy, thks for alot of info,I do need to work on adding some deadlifts to my routine.TA did help last year but too much on all fours put my hip out.
I'am going to check out myomytv.com. Tonique, I'am scared of lol |
03-09-12, 04:22 PM | |
Join Date: Sep 2008
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Not too late! After many years of exercise I am suddenly seeing a rounded butt.
The one workout that seems to have made the difference is Leslie's Belly Buns and Thighs Slimdown from Target (only?). It has those ankle cuffs. I mainly do the short one that comes at the end of the 3 mile walk, whether I do the walk or not. She has another separate floor workout on the DVD but that one seemed awkward with the cuffs. I also do lots of bridges etc. with Margaret Richard and <shudder> the pretzel from Core Fusion and the occasional barre segment. I was seeing some progress with these but when I added the Leslie with the cuffs I saw a dramatic difference. Got really sore also. |
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