Legs and butt workout!

[SilentKiller]

i want to get better thighs and a better butt. I've been doing leg lifts (with weights on my ankles) squats, and walking. but I feel like only my legs are getting the work out. is this doing ANYTHING for my butt? if not, give me some workout ideas.

[kkandbb]

I gave this answer to another JUST before lol

What you need to do is Bulgarian squats with HEAVY weights -- nothing pansy. You should only be able to do 5-10reps. Also butt bridges with weights. I hold for about 6 secs (squeezing as hard as I can) I'm up to 32kgs/70lbs. MY plan and it's working for me - so far I've gained 5.5cm/2inches on my butt - is as follows. 2 days a week, no other exercise (NO CARDIO), 2 exercises, 4 sets each exercise and I time each set.

Exercises I use -

Butt Bridge (my fav) - 1 set at 26kgs/57lbs, 2 sets at 28kgs/62lbs, last set at 32kgs/70.5lbs

Bulgarian Squat (one legged squat)- 2 sets at 24kgs/52lbs, 2 sets at 28kgs/62lbs

Deadlift - 2 sets at 32kgs/70.5lbs, 2 sets at 36kgs/79lbs

Squat if you have really heavy weights but I don't that's why I do one legged.

Basically this is me, obviously the weights is going to be dependent on you and what you have access too - but the harder it is the greater the results.

Tips:

Go as slow as possible and minimize your resting period to two mins. Also, one mistake I did back in the day was do circuit training. Do ONE set of ONE exercise and rest.

As much as you're going to hate this - eat. You can easily lose the weight when you've reached your goal. Make sure you're eating enough for your body to recover.

Get a stopwatch and time your reps - I use my phone.

:) Good luck x

[Red_Raconteur]

Go on YouTube and look up "8 Minute Buns". I've been doing this workout for two years, and it's made a pretty big difference.

[iwish46]

I second that haha

[Red_Raconteur]

Are you seconding the video or the big difference?

[laduerb22]

While everyone's advice has been somewhat helpful for what she's trying to achieve, they don't actually do much for you in the long run. If you truly want to gain muscle in your butt then you have to have some resistance(an exercise where you're using weights).

Good Exercises that Do Require Weights for Your Butt:

a) One-legged Cable Kickback

b) Squatting (Unlike normal squatting, you will keep going until you are in a kneeling position)

Good Exercises that Don't Require Weights for Your Butt:

a) Butt Lift

b) Flutter Kicks

c) Glute Kickback

Along with doing these exercises, you must also have a good diet in order to get the body you want. This means getting your protein. I know a lot of girls don't get enough protein they need when trying to build muscle. Try to also get a sufficient amount of potassium to prevent muscle cramping. Something as simple as a banana should suffice. I hope this helps.

*If there is any exercise listed above that you don't know how to do, just search Google. You should be able to find a reasonable answer.

[PatrickRory]

go running, you will feel it then...believe me you will feel it.

[lananoel]

During any butt exercise you choose to do contract your butt muscles.

[SilentKiller]

that makes sense

[lananoel]

I used to be a trainer.. Their aren't many exercises that really do use your butt as the main lifter.. You just need to engage your butt muscles

[probabilist]

try not to walk or run with those ankle weights... itll tear you up...

toe raises for the calves...

squats

lunges

Sprint/run

leg press...

[c7777]

if your doing squats properly you should really feel it in your ass

[SilentKiller]

i only feel it in my thighs. I must be doing it wrong...

[c7777]

#1 mistake is letting your knees go over the tip of your toes.. when your looking from the side

[c7777]

gotta really lean back with your butt and look up

[SilentKiller]

...how do I do that without falling backwards? o_O

[Prof_Don]

*the answerer is right; letting your knees go over your toes is bad form; that puts excess strain on the knees

*either look up, or look straight; DO NOT LOOK DOWN; that rounds your back muscles & strains them

*in regards to your balance? Have your feet at least shoulder-width apart (I do it further apart than that), & put your hands on your knees or out @ your sides airplane-style. Balance on your heels, not your toes, & drive your heels into the ground as you squat, & feel the burn. :)

[Anonymous]

try lunges, sprints/intervals, jump rope, and any other exercises that involve lifting your knees (like jump rope or tuck jumps etc)

[Anonymous]

maybe cycling class