How long have you been doing these exercises? The basic rule of body building is that it usually takes a shorter time to lose weight than it does to gain mass. Mass and tone is a bit slower than shedding pounds, so you really need to stick with a weight training regimen to see results.
Also, are you doing lighter weights with more reps? If so, that's a problem. Lighter weights simply exhaust your muscles (which your butt has 3 major ones), heavy weights actually strain your muscles which creates hypertrophy, which is the muscles repairing themselves and becoming bigger over time basically. If this is what you're doing, you should up the weight and really push yourself.
Realistically, you shouldn't expect your butt to go from flat to J-Lo round. What happens is that your butt tightens up, lifts itself, and does get a bit rounder. But your muscles are used for body support and aren't going to extend out because they just don't. Fat can give you roundness but unlike muscles, you can't pick where fat goes lol
i think that brazilian booty thing (on tv) seems to work pretty good, squats and lunges are good for that too tho
That's how my butt is and I've done squats, lunges, all that stuff and my butt is still the same. I don't really do them anymore because I have weak knees and I walk for exercise. I've just come to terms with having a flat ass and it doesn't bother me. It never really bothered me that much, but I've been made fun of for it in the past.
My mom and grandma have flat butts too so it's genetic and how I was made. My own sister makes fun of me for it because she has a big round butt and I don't (and she's 11 lol.) There have been my moments when I wanted a big butt but I have other things that bother me more (like my stomach.)
Sprints, run up and down hills (at an incline if using a treadmill), using a stair master, etc. Check out the machines if you're at a gym. Some of them focus on your gluteus maximus muscle only which your butt area. Check out gluteus maximus muscle exercises online too and find ones that you can do with whatever equipment you have. You may just need to increase the amount of reps as well as the weights if used.
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Well you can't go from that to a jlo butt, but you can get a better shape to it if you keep up your butt workouts. Mine looked a lot like that and I did about 15-20 minutes of working out every day on just butt workouts for months and it finally did start to change and have a nice shape. You do need to be careful though my thighs did a little bit bigger too from muscle mass.
Unfourtanutely there's no such thing as spot reducing. you can make only one part of your body bigger without the others. The only way to make your butt bigger is to gain weight along with things like squats and lunges to give it good shape.
This is just the way you're built. Exercises mght help a little, but all you can do is wear skirts that fill you out a little. You can't change the way you are put together.
How much weight are you using on the squats and lunges?
At the heaviest weight you're using, how many reps _could_ you do?
the stair master and bicycle should be your best friend. Those are awesome for your butt. lol but seriously
Better flat than fat. I don't think there's anything more that you could do about it, but I don't think there's anything wrong with it anyway.
if the ass cheeks can be squeezed, then I think you should be happy with it.
I don't think so, just do more reps?
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