i'm actually laughing while writing this..because around this time last year when i still had my e.d i was asking how i can get a smaller butt and smaller legs (except i was skinnier than i am now). anyways, i have been doing lunges and wall sits. i'm going to do squats too. any other ideas? and how often should i do them/how many lunges/squats?
Really squats are all you need. You can add in calf extensions too, since squats really don't use the calfs all that much. As a beginner, you are not going to be able to do more than three sets, but as you progress you can add more sets onto that. Aim for between 8-12 reps per set, and the last few repetitions should be very difficult. For a beginner, once a week, or once every five days or so, unless you don't want to workout intensely, than twice a week is okay. I mean, you can do other leg exercises, such as lunges, hamstring extensions, running, ect, but if you are doing your squats properly, that alone will exhaust your legs. At least for a few months, until you advance.
thanks for the advice :)
Bulgarian Split squats are the best for the booty!! They are a killer workout and do wonders for the backside
Heavy deadlifts have really made my butt grow big and round. Hip thrusts are great too, if you can get over the looks people will give you. Of course, any kind of squat is helpful too.
I have always had the flattest butt known to man, I swear haha. My legs have always been ok thanks to soccer, but since I've started focusing on weight training they've definitely gotten a lot better. I've found that walking lunges (make sure your knee never goes further forward than your toe) with fairly heavy weight as well as squats help a lot. If you've got a gym membership, you should try doing squats on a Bosu ball (basically half a big exercise ball) turned so you're standing on the flat side. I added weight to that and focused on form and it's helped a lot in terms of butt...shaply-ness haha.
Also, try using an exercise ball to do hamstring curls laying on your back. Lift your hips and butt off the ground with one heel on the ball, then pull the ball in towards your body and push it back out in a controlled motion (it's way harder than it sounds!). Other basic leg exercises all help to round out your goal of a bigger butt and nice legs, like deadlifts and squat jumps.
conventional dead lifts... FORM IS KEY... making sure those hips drop and those knees bend, and driving the hips at the top the ensure proper glute activation.
I have been doing the elliptical regularly for 4 weeks at a strong intensity so I use my legs and not just momentum to push the pedals and I already see a difference in my lower half.
3 Exercises: Squat, Deadlift, Standing Calve Raises with heavy weights.
I've also noticed doing walking lunges across a room for at least 2 laps REALLY works out your butt, hips, and thighs! Oh boy, after I did a set of those a while back I could barely walk but that's how I knew they worked.