want a fit & muscular butt / advice ?

[buffchic69]

I need some advice on butt exercises. before I go on, I must say: I WORKOUT AT HOME WITH DUMBELLS, BARBELL, WEIGHT BENCH, I CANT AFFORD A GYM , SO NO GYM ROUTINES OR MACHINES WILL HELP ME !

I want a hard, lifted, sculpted, & muscular butt. Is it possible to get that rock hard butt without going to a gym ? I hope the answer to that is YES !

What exercises are the best that I can do that will give me the results I want ? I heard about deadlifts, but i can't do them they always hurt my back.

1.) I also heard about kickbacks holding a dumbell in the crook of your knee while squezing your glutes ? Is this a good exercise ? what weight can you hold in your knee ?

2. ) And also, are pile squats with your toes facing out & your body pulsing up & down any good ? I've been doing this, & my butt really burns on this exercise.

I currently do step-ups, and reverse lunges for my butt. I just wanted to know if the above 2 exercises are good enough for results, or will I be just wasting my time ?

PS: one more thing. what do the results look like when your butt has been lifted and you have added muscle to it ? I mean can anyone explain what your butt will look like ? so I can judge my process ? SOMEONE TOLD ME YOUR BUTT TAKES ON A ROUNDED, BUBBLE LIKE SHAPE ? Any truth to this ?

Thanks !!!

 

[Daisy_Girl]

What your butt will look like depends on your body type and genetics. You will never get a "buble butt" if you are no genetically determined to get it. Just like if you have a bubble butt, you will never get a flat-pancake butt. Genetics.

To firm your butt (as well as any other part) it is all about fat loss. Lose BF and you lose some butt-fat. This is done primarily through diet.

To help build muscle and make it harder, you can do various things. But remember, your hard work won't show unless you lose fat too.

Don't fvck around with the tiny exercises like donkey kickbacks with dumbbells. The butt is a big muscle. You need big exercises for it.

Steps Ups - you said you are doing them. How high is the step? Make sure it is about knee height. Step up alternating legs, step up with one side at a time, then switch, step up sideways.....

Step Jumps - squat down in front of the step (around knee height) and explode off the ground and and on the step, still in a squat position.

Walking Lunges - do walking lunges all day long. You can do them with weight or without.

Stationary Lunges - again, with weight or without. You can switch sides, or work one side first, then repeat on other side.

Reverse Lunges - you say you are doing them, but how? Keep your back foot raised on the step behind you, then lunge down over the front leg.

Squats - do with dumbbells or a barbell if you have it.

Running Stairs - bleachers at a HS or College Stadium works perfect. If you like somewhere "historic" they often have monuments with a ton of stairs (Philly like in Rocky, DC monuments, NY museums, Santa Monica Stairs outside, etc.) Worst case scenerio, find a really big building or hotel and run their staircases, lol.

***With all the weighted exercises, when you push up to standing position, push up through the HEEL ONLY. Do NOT push up through the toe. REALLY concentrate on pushing up through the HEEL to get max work out of your butt.

 

[Joe's Girl]

What your butt will look like depends on your body type and genetics. You will never get a "buble butt" if you are no genetically determined to get it. Just like if you have a bubble butt, you will never get a flat-pancake butt. Genetics.

To firm your butt (as well as any other part) it is all about fat loss. Lose BF and you lose some butt-fat. This is done primarily through diet.

To help build muscle and make it harder, you can do various things. But remember, your hard work won't show unless you lose fat too.

Don't fvck around with the tiny exercises like donkey kickbacks with dumbbells. The butt is a big muscle. You need big exercises for it.

Steps Ups - you said you are doing them. How high is the step? Make sure it is about knee height. Step up alternating legs, step up with one side at a time, then switch, step up sideways.....

Step Jumps - squat down in front of the step (around knee height) and explode off the ground and and on the step, still in a squat position.

Walking Lunges - do walking lunges all day long. You can do them with weight or without.

Stationary Lunges - again, with weight or without. You can switch sides, or work one side first, then repeat on other side.

Reverse Lunges - you say you are doing them, but how? Keep your back foot raised on the step behind you, then lunge down over the front leg.

Squats - do with dumbbells or a barbell if you have it.

Running Stairs - bleachers at a HS or College Stadium works perfect. If you like somewhere "historic" they often have monuments with a ton of stairs (Philly like in Rocky, DC monuments, NY museums, Santa Monica Stairs outside, etc.) Worst case scenerio, find a really big building or hotel and run their staircases, lol.

***With all the weighted exercises, when you push up to standing position, push up through the HEEL ONLY. Do NOT push up through the toe. REALLY concentrate on pushing up through the HEEL to get max work out of your butt.

. Butt Tightener - Exercise Ball

Lie face down on the exercise ball with your abs and hips resting on the top of the ball.

With your arms reaching out directly in front of you, hold onto a machine frame or a nearby bench with both hands to keep you sturdy.

Now with your legs and feet together raise them off the floor while also squeezing your butt holding, if you can, for a count of 2. Your legs shouldn't raise any higher than your hips and abs.

Lower your legs back to starting position.

Keep Working Hard

Joe's Girl

 

[FitFossil]

... what do the results look like when your butt has been lifted and you have added muscle to it ? I mean can anyone explain what your butt will look like ? so I can judge my process ? SOMEONE TOLD ME YOUR BUTT TAKES ON A ROUNDED, BUBBLE LIKE SHAPE ? Any truth to this ?Thanks !!!

To see examples of muscular butts, look in Oxygen magazine. Also here's a link to some popular fitness competitors:
http://www.jmpmanagement.com/girls.htm