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Booty-Shaping Moves?


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Hey! So I've been losing weight, but the first place it's disappearing from is from my "glutes", which is the LAST place I want to lose it from! In order to combat this, I was wondering if anyone has any butt-friendly exercises? To make it lifted and in shape and AWESOME? I want a j-Lo booty!


Obviously, I can search the internet, but I want to know from YOU GUYS what REALLY works! Let me know :)

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well, brendaleanne, i am a non-curvy person.  no waist, no j.lo sexiness.  however, i sprouted a "lifted and in shape and AWESOME" butt when i started weight lifting.  these are some great butt exercises:

overhead squats, step-ups, reverse lunges, stiff legged deadlifts, back squats, single legged split squats (bulgarian squats).  have fun lookin hot

I'm not going to teach you how to to enslave men.

thanks caloriecountingme! just for clarification... what are stiff legged deadlifts and split squats?!?

Stiff Legged Deadlifts

Single Legged Split Squats (Bulgarian squats)


Have fun and remember to take before and after photos. *wink*

nothing against booty, really, but I rather have your problems :/ ... My mass disappearing from all BUT the glutes... All I can do is keep it in check and, well, lift them in place! Do I hear squats and deadlifts? ;)

#6  
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Original Post by brendaleanne:

thanks caloriecountingme! just for clarification... what are stiff legged deadlifts and split squats?!?

Although the majority here may never have to deal with the pain and back injury straight leg deadlifts has caused me I suggest no one go knocking on it's door. Stick to plain old deadlifts if you wanna work the ass, since straight leg deadlifts isn't even targeting it anymore. I stopped weight lifting for nearly a year and almost gave it up due to that exercise.

Hmm.  Get a Great Ass! by Chad Waterbury outlines one possible program for developing the glutes; though as per usual Chad's macho posturing when writing for Figure Athlete is #¤%!" annoying. (Sometimes I read his stuff over there and can't help but think "There's something so wrong with that boy"...)

 If you can get past that though, he does know what he's talking about.
Original Post by ren01:

Original Post by brendaleanne:

thanks caloriecountingme! just for clarification... what are stiff legged deadlifts and split squats?!?

 Stick to plain old deadlifts if you wanna work the ass, since straight leg deadlifts isn't even targeting it anymore.

 here's an article from stumptuous.com about deadlifting.  scroll down for info about stiff legged deadlifts.

i'm all about the squats and lunges.  Only thing I'd really add that you should definitely do for a killer butt is donkey kicks.  You can do them as a floor exercise or on a hip abductor machine.  There's a machine at my gym called the "butt blaster" (yes, it says it right on the machine) that is basically just a donkey kick machine. 

yah i'll definitely be doing most of these as floor exercises; i don't go to the gym because its way too expensive (and its a major waste of energy! go green!)

that "get a great ass by Chad Waterbury" article seems pretty legitimate! they also had a good article for cellulite on that website, which i totally dug!!

 

thanks guys <3

If it helps, I do one called "Butt Ups"

You lat on the ground, knees bent, in a sit-up position. (Feet about shoulder-width apart) Instead of lifting your torso up, you're going to lift your butt up off the ground until you get a right triangle between your upper back, your knees, and the floor. Hold it for a few seconds and return to the ground. Repeat (I usually do sets of 25).

When you finish, try to same exercise with feet together, It gets totally different muscles and will help your legs a bit too! Often I'll do a set up butt ups (feet apart), a set of crunches, a set of butt ups (feet together), a set of crunches, a set of butt ups (feet apart), a set of oblique crunches (left), a set of butt ups (feet together), and a set of oblique crunches (right)

That gives me 100 crunches and 100 butt ups, and it doesn't totally wear out one muscle group all at one time :)

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