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How to get a bigger butt (yes, I'm serious)


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I had a baby 6 months ago. I lost all the pregnancy weight from doing Insanity (extreme cardio) and my behind is so much smaller than it was before I got pregnant in the first place. I'm assuming I lost some muscle mass during pregnancy and possibly while doing the extreme cardio (doesn't it eat away at muscle?)

 

What do I need to do to build it back up? I have the genetics for a larger rear, so I don't think it'll be too hard to do. I just don't know what to do. Information out there is confusing.. "How do I make my butt smaller?" Squats. "How do I make my butt bigger?" Squats.

What needs to be different with squats to get smaller vs squats to get bigger? What am I missing?

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The difference is in how much you eat.  Lift on a deficit, get smaller.  Lift on a surplus get bigger.  If you want a bigger butt, start here.

Your size is proportional to what you eat.

If you want to be bigger then you need to eat more than your are burning.  If you want more of that bigger to be muscle rather than fat you need to lift.

If you want to be smaller than you need to eat less than you are burning.  If you want to lose more fat than muscle (always a good thing) then you need to lift while in calorie deficit.

So the answer is always:

SQUAT MOAT!!

I heard that squats change the shape not get smaller/bigger, like these comparisons (I feel bad for the lady on the left she is used in both as the bad example : /):

http://www.motivationblog.org/wp-content/uplo ads/2012/07/squats-no-squats.jpg

http://adriancrowe.files.wordpress.com/2012/0 7/just-saying.jpg

But personal experience, losin g weight (eating at a deficit) made my butt smaller (size 12/14 at my highest, 10-8 my usual healthy range to now 6 pant and still shrinking), squatting improved the shape (concave to perky). I wouldn't say I am ladies on the right perky yet but I am not lady on the left :P

Original Post by hollowness:

I heard that squats change the shape not get smaller/bigger, like these comparisons (I feel bad for the lady on the left she is used in both as the bad example : /):

http://www.motivationblog.org/wp-content/uplo ads/2012/07/squats-no-squats.jpg

http://adriancrowe.files.wordpress.com/2012/0 7/just-saying.jpg

But personal experience, losin g weight (eating at a deficit) made my butt smaller (size 12/14 at my highest, 10-8 my usual healthy range to now 6 pant and still shrinking), squatting improved the shape (concave to perky). I wouldn't say I am ladies on the right perky yet but I am not lady on the left :P

I too have a much better rear taht doesn't just sag- it is firmer and shapelier and technically probably "smaller" but also bigger in a better way. 

A year ago I posted http://caloriecount.about.com/forums/fitness/ know-pancake-butt-looks-like-other and got slam busted.  I still stand by my statement - having a pancake butt is not very appealing.  Sunday I was watching an episode of Grey's Anatomy where the woman was having butt inserts because she couldn't buy jeans in the women's section due to her no butt.

I heard in Brazil a butt implant is now the #1 plastic surgery.  I wouldn't go that far - since I know you can get a good butt from lifting heavy objects and putting them back down.  Deadlifts, Squats, Lunges, step ups, and what I think is the best butt lifting firming lift which is a squat variation - the dreaded Bulgarian Split Squat. 

I too have gone from a size 10 about 18 months ago to now a size 6 and even those are getting saggy in spots. I need to lose some more fat from my thick thighs and build more muscle there so I can get size 4's over them cause I think a size 4 will fit me in the hips and waist.

 

Original Post by dbackerfan:

A year ago I posted http://caloriecount.about.com/forums/fitness/ know-pancake-butt-looks-like-other and got slam busted.  I still stand by my statement - having a pancake butt is not very appealing. 

As someone who suffers from pancake butt, I hope I can change the shape. I hate it and know it looks awful. Just an obvious truth for everyone I mean why would a flat butt ever look attractive naked or in clothes?! Worst thing ever is finding that awesome pair of jeans fitting nicely everywhere and having all that room in the back :/ When I was overweight my butt was huge and round. Got teased for having too big a butt...now get teased for a icky no butt.

That thread was filled with people obviously self conscious over their bodies. Why they'd get so huffy and puffy over a topic like that sheesh typical GD

Ewww... woman on the left. Looks like a deflated beach ball. Looks like the average butt of a late 30's and up white female.

I wish the one on the right went to my gym, and wore yoga pants.

#7  
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 @ dbackerfan

Read your post about the pancake butt, haha ridiculous but I so agree with you. I would rather be a little chubby with a tight and toned tushy then super thin with a saggy bum. But that's an opionion, (which I would have thought we were entitled to until I read your post) ;)

@ salmander23
 In other news from personal expereience I haven't lost a ton of weight but I have done a ton of squats and I can tell you that the sqauts and leg excercizes didn't change the size of my bum, but rather the shape/ position. It most certaintly moved up the more sqats I did, so while it didn't get larger the upward and rounded size of it now makes it appear more lucious. <-- this makes me feel super silly to write. But the point is I don't think squats will make your booty smaller. And they are worth a shot to see if the effect they are having on your body is what you are going for :)

I lost about 80 lbs in a year in 2010 and really noticed the lack on my bum, kind of looked like the gal on the left of the 2nd link only worse!!  I started NROLFW back in Jan and even though my overall size has gotten smaller, the shape of my bum is much better and I have lost some of the sag.  Hoping for more as time goes by. :)

Original Post by myworldxmyway: Just an obvious truth for everyone I mean why would a flat butt ever look attractive naked or in clothes?!

Dunno, maybe when it's attached to a person I like talking to and maybe care about a bit?

Yeah, I'm a big proponent of big butts. But making fun of flat shapeless butts is still making fun of people's bodies, and I'm an even bigger proponent of not doing that.

Just sayin'.

If you want it to get smaller, you'd need to eat a negative caloric deficit, which would make you lose fat while gaining muscle.

To make it bigger, you'd eat either at maintenance or slightly above. 

Some say squats can really help. When my brother used to go to a gym and workout a lot, I once asked him on how to make my butt a little bigger and he told me to do squats the right way. The right way means not just doing squat for the sake of doing it. I haven't really tried it but I guess squats work. We can see the results on athletes.

Is there any way for me to eat slightly above maintenance in order to get a larger rear without the rest of me getting bigger? Or does it not work that way?

If you eat slightly above maintenance, you will gain slowly, but you can't control where the weight goes.  If you lift, then you should gain a good amount of muscle.

You know the bigger/smaller thing you hear? I guess it's true in a way. You see, squats with just your body weight (no weights) would help you tone your muscles. They'll get perkier. You can do a lot of repetitions and it can be an endurance exercise.

If you added weights, so heavy that you can only do 7-8 reps, you'll be sending signals to your muscles to grow. This is when they're going to grow.
Original Post by fashion_student:

You know the bigger/smaller thing you hear? I guess it's true in a way. You see, squats with just your body weight (no weights) would help you tone your muscles. They'll get perkier. You can do a lot of repetitions and it can be an endurance exercise.

If you added weights, so heavy that you can only do 7-8 reps, you'll be sending signals to your muscles to grow. This is when they're going to grow.

Lifting light for muscle "toning" is a myth.  It doesn't exist.  If you want increased definition, you need to increase your muscle/fat ratio.  That happens from either lifting and eating less or lifting and eating more.  Doing light weights won't "tone" anything.  Lifting heavier burns more fat and builds strength.  

There are some reasons to lift light; you're just learning, you're in physical therapy, you're old, you're doing a circuit, you're doing a recovery day, but lifting light just to "hide" from muscle is silly.

Original Post by cnichols2000:

Dunno, maybe when it's attached to a person I like talking to and maybe care about a bit?

Yeah, I'm a big proponent of big butts. But making fun of flat shapeless butts is still making fun of people's bodies, and I'm an even bigger proponent of not doing that.

Just sayin'.

"like"

Agreed. The photos do assert the fact that skinny is not always more attractive or healthy but a person is a person no matter what their butt looks like.

Original Post by myworldxmyway:

Original Post by dbackerfan:

A year ago I posted http://caloriecount.about.com/forums/fitness/ know-pancake-butt-looks-like-other and got slam busted.  I still stand by my statement - having a pancake butt is not very appealing. 

As someone who suffers from pancake butt, I hope I can change the shape. I hate it and know it looks awful. Just an obvious truth for everyone I mean why would a flat butt ever look attractive naked or in clothes?! Worst thing ever is finding that awesome pair of jeans fitting nicely everywhere and having all that room in the back :/ When I was overweight my butt was huge and round. Got teased for having too big a butt...now get teased for a icky no butt.

That thread was filled with people obviously self conscious over their bodies. Why they'd get so huffy and puffy over a topic like that sheesh typical GD

I suffer from pancake butt too and I work on my butt like crazy and it just becomes a bigger pancake :)  My husband says it looks nice.

#18  
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Original Post by cnichols2000:

Original Post by myworldxmyway: Just an obvious truth for everyone I mean why would a flat butt ever look attractive naked or in clothes?!

Dunno, maybe when it's attached to a person I like talking to and maybe care about a bit?

Yeah, I'm a big proponent of big butts. But making fun of flat shapeless butts is still making fun of people's bodies, and I'm an even bigger proponent of not doing that.

Just sayin'.

*claps*

Original Post by smashley23:

Original Post by fashion_student:

You know the bigger/smaller thing you hear? I guess it's true in a way. You see, squats with just your body weight (no weights) would help you tone your muscles. They'll get perkier. You can do a lot of repetitions and it can be an endurance exercise.

If you added weights, so heavy that you can only do 7-8 reps, you'll be sending signals to your muscles to grow. This is when they're going to grow.

Lifting light for muscle "toning" is a myth.  It doesn't exist.  If you want increased definition, you need to increase your muscle/fat ratio.  That happens from either lifting and eating less or lifting and eating more.  Doing light weights won't "tone" anything.  Lifting heavier burns more fat and builds strength.  

There are some reasons to lift light; you're just learning, you're in physical therapy, you're old, you're doing a circuit, you're doing a recovery day, but lifting light just to "hide" from muscle is silly.

You're right, but hold on a sec...resistance training will also engage your muscles and firm them up.  Weight lifting will do it even more and heavy weights will do it even more. 

Heavy weight lifting is also associated with increasing bone mass.

I personally do not lift heavy simply b/c it doesn't work for me.  When ever I increase the weight past a certain amount, I continuously get injury in my left knee.  I've tried watching my form, etc, but I still injure myself everytime I try another way. 

Anyhoo....Smashley, you always have great information and I love reading your posts. 

Some people just have flat butts and that's ok.  For some, it's genetics.  There is nothing wrong with a small bum if it's the way your body is designed.

I have a small bum and after having 2 kids...a had a serious pancake butt.  Now, my butt looks more like a small upsidedown heart.  I'm ok with it.  If I wore a bikini and another woman judged me, I'd think, "Go #### yourself lady!"

Then I would walk with an extra wiggle :)

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