How to create a butt???

Literally I dont have one---lol--- what exercises have you found phenominal in building up a great butt?? Anyone??

Squats, deadlifts, lunges, with weights -- heavy weights.  My bum used to be flat, now it's much more rounded. 

^^ That - mine used to be kinda saggy, now it's perkier.

I don't have one either, I'm Korean... Most Asians don't have booty unfortunately.

HOWEVER, through kickboxing I have found that I am building it up, slowly but surely. I'd rather have a firm, muscular deriere than a jiggly one =) That's just my preference.

We do a LOT of lunges across the floor, squats, squats with a little hop at the top, bobbing and weaving... Exercises like that. They have seemed to be working so far and I can see a lift in my behind and even my thighs. Oh and of course, all the kicking we do helps

Im definitely going to work in the lunges--- I think I will add in weights at the same time. Gotta do something about the flat booty!!! LOL

Kickboxing looks so intense but that might be something i try out as well..thanks for the tip!

Squats and lunges, heavy (relative to you) weight, and FOOD.

Original Post by kde707:

Literally I dont have one---lol--- what exercises have you found phenominal in building up a great butt?? Anyone??

 

I got mine from overeating.  Ya' want it?  I'm trying to get rid of it!  It's definitely a Jennifer Lopez kinda butt (albeit a tad bigger).

Unfortunately we don't always have a say about our body shape.  Ever since I hit adolescence, oh so many years ago, it became obvious that I was going to have a bubble butt.  As has already been shared, exercise can help tone and shape your tush a little, but it might not give you the fullness you want.

I notice that the elliptical helps and also squats and lunges that everyone eles is recommending. My butt has formed that nice cupage at the bottom. lol. Plus it has less cellulite than when I was 125 lbs.

questions. do these exercise (which create muscle, etc, giving you more of a butt), make it harder to fit into your jeans?

That is such a good question. I guess it depends.

All of my jeans fit better now that I have a more rounded butt, but (butt, but, butt, ha hah ha) I have also lost weight in general (only 10 lbs tho) and lost inches in my legs, thighs and knee area and I always tended to wear kinda tight jeans.

I noticed though that some of my summer pants-like capris are a bit tighter in the butt but looser everywhere else.

In general though, it is awesome the changes that have happened I don't think its ever been this high or defined....and my butt is almost 40.

I'm about the size weight I was when those same pants use to fit, but now they are super tight.  I probably just lost and re-gained the weight on different areas of my body I guess.

ughh. boooo to clothes that don't fit!

Since I started biking my butt is a little bigger. I've noticed that with a road bikers around the city.

I found these exercises to be great along with the exercises already mentioned:

http://www.strength-training-woman.com/hams-a nd-glutes-exercise.html

Step-ups are great too!

I started running three weeks ago and i noticed that my butt has grown and its becoming muscular now

:D

Hitting the elliptical machine for about 15 minutes a day, 3 days a week works for me.  The key is to have the setting high enough where it involves the rear end muscles. The muscle group is usually listed on the machine (e.g. Precor setting of 20, resistance setting can be whatever you are comfortable with.)  Lunges can be done with or without weight, the key being to doing them fairly slowly so that they recruit your glute muscles.  Squats are king for building muscle, but I usually recommend toning/shaping the butt as opposed to building it.  If you do, use a lighter weight and do 13-15 reps, for 3 sets.  

Or as a cross-trainer, play beach volleyball, the jumping naturally gets your rear end involved.  They have classes in the OC and LA where you can play year round.

Original Post by ocmingleman:

 Squats are king for building muscle, but I usually recommend toning/shaping the butt as opposed to building it.  If you do, use a lighter weight and do 13-15 reps, for 3 sets.  

Everything you said was fine and the bolded part is sooo true. 

But the rest of that paragraph made me want to throw a pink dumbbell. 

How the heck ware you supposed to "shape" a muscle?  It is shaped the way your genetics shaped it.  You can make it bigger through exercise, or smaller through lack of exercise. 

Lifting small weights is a cardio workout and doesn't do much of anything for your muscles that any other kind of cardio wouldn't do (which is not much). 

I <3 karozel.

And besides that, the OP specifically said she wanted to "create" a butt. :)

Bulgarian Squats!

Won't be able to walk the next day but you might start knocking waist high things over with our backside in a few months. Try doing them with weights but I'm a guy and I can only hold 20 lb dumbbells when I do them.

Also when you do squats do them as far down as you can go to work out the glutes. Some people like to look good with a ton of weight but only go half way down which mainly works out the quads. Use less weight and drop it like it's hot with your apple bottom and then your milkshake will bring all the boys to the yard and they'll get sprung when they get there because we like big butts.

To create mass, you can do 3-4 sets of lunges, doing 6-8 reps.  You only need to do that once a week.  Once you achieve your goal, I would shift to doing 3-4 sets with 13-15 reps.  I promise you it isn't a pink dumbbell - I do the higher reps.  I've always emphasized shaping (it can be done with cardio routines as well) because I like the look of symmetry. People, especially guys want to bulk up with mass building routines, but they forget about the rest of their body.

Huh?  Yes, if you are happy with your body I guess you could do higher reps with lighter weights.  But I still don't think it is going to "shape" anything.

When you say "guys want to bulk up with mass building routines, but they forget about the rest of their body" I have no idea what that means.  Truly, not being snarky, but I don't get what you are saying.

Cardio is important for other reasons, and if you are following a routine, there are times when higher reps is called for, but never "light" weights.

I'm currently doing a Fat Loss workout that has me doing 3 sets of 15 reps, but it's just one phase of the program.  I use lighter weights for 3x15 than I do for 4x6 of 3x8, but I use them as heavy as I can to challenge myself while still completeing the set.  In fact my last set of RDLs last night I failed at 13 reps and was quite proud of myself.