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Thread: What are some good butt exercises

post 1610272221 07-11-2020, 09:43 AM
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Originally Posted By ZyraThornrise⏩
Yeah. Didn't work.
Definitely is your form. You're gonna have to post a vid.
post 1610272311 07-11-2020, 09:44 AM
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Originally Posted By trancecel⏩
OP I've seen ur pics and not to wk but u have an apple body type. It's not your fault. Don't dwell so much on the extra fat or your fat distribution. Just try to find a diet that is healthy and that you enjoy eating.
I've always been told I was a pear shape.
Even when I was skinny.

Fat distribution probably screwed me.
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post 1610272471 07-11-2020, 09:46 AM
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Originally Posted By ZyraThornrise⏩
Yeah. Didn't work.
Ok, then try deadlifts/RDL's/SLDL's, hip thrusts, cable pull throughs, and KB swings.
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post 1610272511 07-11-2020, 09:47 AM
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Originally Posted By ZyraThornrise⏩
I've always been told I was a pear shape.
Even when I was skinny.

Fat distribution probably screwed me.
I'm just going by memory. You might well be a pear. Point is u cannot change ur fat distribution so don't worry too much about it. And a temporary diet won't help either. You should find a permanent dietary change by finding healthy foods u actually like to eat that fill you up. Even if u can permanently reduce cal intake by like 400 cals, you will eventually see great results. Fruits, veggies, etc are ideal.
post 1610272861 07-11-2020, 09:52 AM
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Originally Posted By trancecel⏩
I'm just going by memory. You might well be a pear. Point is u cannot change ur fat distribution so don't worry too much about it. And a temporary diet won't help either. You should find a permanent dietary change by finding healthy foods u actually like to eat that fill you up. Even if u can permanently reduce cal intake by like 400 cals, you will eventually see great results. Fruits, veggies, etc are ideal.
I've been doing intermittent fasting for about 6 months and lost close to 30 pounds already.
I'm cutting out sweets, now. Like full on just not buying snacks (we used to have a huge snack pantry because kids) except for nuts and prunes (I'm weirdly addicted to them, don't judge).
We've always got a ton of fruit. When I'm feeling hungry I usually go for an apple or an orange and drink water to curb the hunger.
I've gotten pretty used to only eating in the 4 hour time frame. So much so that when I eat outside of it I feel super groggy, so I don't do it often.
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post 1610273231 07-11-2020, 09:57 AM
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Originally Posted By ZyraThornrise⏩
I've been doing intermittent fasting for about 6 months and lost close to 30 pounds already.
I'm cutting out sweets, now. Like full on just not buying snacks (we used to have a huge snack pantry because kids) except for nuts and prunes (I'm weirdly addicted to them, don't judge).
We've always got a ton of fruit. When I'm feeling hungry I usually go for an apple or an orange and drink water to curb the hunger.
I've gotten pretty used to only eating in the 4 hour time frame. So much so that when I eat outside of it I feel super groggy, so I don't do it often.
Be careful when nut guzzling. No srsly make sure u track those cals. Nuts are highly dense. It's pretty easy to go overboard on cashews, peanuts, pecans, etc. Prunes/datss are also very dense. These are healthy though. It is fine to eat them, but just keep track of cals. Pineapples are fuking great too. Dunno if u r a big pineapple fan but pineapple is master race.

The main thing that worked for me is sticking to a strict cal budget. I try to avoid temptation. If I do decide to eat a cake or something, I stick to the budget and fast accordingly later. I avoid drinking any calories. Maybe a half cup of milk once in a while, but that is it.

You've made great progress. You should be proud of your results. Don't dwell on the fat. Focus on what you have done so far and what your routine will be going forward.

Fruits make the best snacks.
post 1610273321 07-11-2020, 09:59 AM
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Originally Posted By Silencespeaks⏩
Squats

Box squats

Bulgarian split squats

Stationary lunges

Walking lunges

Reverse lunges

Side lunges

Glute ham raise

Good mornings

Hip thrusts

Glute bridges

Deadlifts

Sumo deadlifts

Romanian deadlifts

Kettlebell swings

Pull throughs

Monster walks with band
Pretty comprehensive list for lower body workouts. Could add box step ups, and yoga ball hamstring curls.

So, this is old. Really old. And it looks easy and it doesn't require weights or any special equipment other than a sturdy chair. If you do it you will see visible results as far as getting a higher firmer tush.

https://www.amazon.com/Callanetics-O.../dp/B00B835Y36

There are clips of some of the exercises on youtube, but I haven't found any with the full vid myself. The video quality stinks, it is kind of boring, and if you do it right gets painful.

Honestly haven't done it in years, though I have the DVD. It's only twice a week and I have no good excuses lately. Recommend putting on better music and muting the DVD once you learn the exercises.

Vid clip of one exercise:

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post 1610274541 07-11-2020, 10:16 AM
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Originally Posted By trancecel⏩
Be careful when nut guzzling. No srsly make sure u track those cals. Nuts are highly dense. It's pretty easy to go overboard on cashews, peanuts, pecans, etc. Prunes/datss are also very dense. These are healthy though. It is fine to eat them, but just keep track of cals. Pineapples are fuking great too. Dunno if u r a big pineapple fan but pineapple is master race.

The main thing that worked for me is sticking to a strict cal budget. I try to avoid temptation. If I do decide to eat a cake or something, I stick to the budget and fast accordingly later. I avoid drinking any calories. Maybe a half cup of milk once in a while, but that is it.

You've made great progress. You should be proud of your results. Don't dwell on the fat. Focus on what you have done so far and what your routine will be going forward.

Fruits make the best snacks.
I get a pineapple a week. I freaking love them.
Oranges seem to be my go-to, though.

I used to bake a lot, but cut that out entirely. I just don't bring cakes and baked goods into the house, now. Same with ice cream. Because I know if it's there, I'll eat it.

I eat a ton of fish for dinners, though. Just smoked a salmon I'll probably be eating for the next few days. Salmon is my go-to protein, lately.
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post 1610274981 07-11-2020, 10:21 AM
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Barbell hip thrusts are excellent, focus on a full contraction at the top of the rep.

I've found that, for me at least, I feel sumo deadlifts more in my glutes than in conventional stance.
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post 1610275001 07-11-2020, 10:22 AM
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Originally Posted By ZyraThornrise⏩
I get a pineapple a week. I freaking love them.
Oranges seem to be my go-to, though.

I used to bake a lot, but cut that out entirely. I just don't bring cakes and baked goods into the house, now. Same with ice cream. Because I know if it's there, I'll eat it.

I eat a ton of fish for dinners, though. Just smoked a salmon I'll probably be eating for the next few days. Salmon is my go-to protein, lately.
yea salmon (wild > farmed) is super good for you

baked goods, including even just bread should be monitored carefully...it's really easy to waste 600-700 cals on a cinnamon roll or 900 cals on some cake. even like 2 slices of a really good bread can net you up to 300 cals depending on the bread...sourdough is the best bread in terms of low cals....otherwise go for whole wheat breads so the fiber fills you up

the game is all about feeling full and eating foods that are somewhat less calorically dense

I used to be 300 lb a long time ago and I lost about 100 lb by managing diet and exercising, getting into lifting, etc

It's tough to keep the weight down because the koment u stop counting the cals, u will start overeating and slowly gain again...I went from 300->185 at my best...then stopped lifting and exercising as hard and ballooned back to 235 at my worst...now I'm back to 210. The covid situation hasn't helped since I can't go back to gym. I've just been walking a bit and eating better. Doing some bodyweight stuff at home.
post 1610275381 07-11-2020, 10:26 AM
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Up your cardio game and et your diet dialed in.
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post 1610275961 07-11-2020, 10:33 AM
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Originally Posted By trancecel⏩
yea salmon (wild > farmed) is super good for you

baked goods, including even just bread should be monitored carefully...it's really easy to waste 600-700 cals on a cinnamon roll or 900 cals on some cake. even like 2 slices of a really good bread can net you up to 300 cals depending on the bread...sourdough is the best bread in terms of low cals....otherwise go for whole wheat breads so the fiber fills you up

the game is all about feeling full and eating foods that are somewhat less calorically dense

I used to be 300 lb a long time ago and I lost about 100 lb by managing diet and exercising, getting into lifting, etc

It's tough to keep the weight down because the koment u stop counting the cals, u will start overeating and slowly gain again...I went from 300->185 at my best...then stopped lifting and exercising as hard and ballooned back to 235 at my worst...now I'm back to 210. The covid situation hasn't helped since I can't go back to gym. I've just been walking a bit and eating better. Doing some bodyweight stuff at home.
I'm actually working on a mother dough so I can start making my own sour dough. It'll get my baking kick out. I don't eat a lot of bread, though, in general. I'll have it once in a blue moon if I make spaghetti or something.

I make a lot of asian dishes. Made Korean soldier stew, last night. I've found most of the Korean dishes fill you up and have a lot less calories. I stay away from fried foods, in general, as well. I would say one of my biggest weaknesses is noodles, though. I freaking LOVE noodles. I just try to eat smaller portions when I make pasta.

I actually lost the 30 pounds not counting calories, so if I add that to the mix I think I can drop that extra 20.
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post 1610276471 07-11-2020, 10:43 AM
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post 1610276611 07-11-2020, 10:46 AM
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Didnt read all the replies but:
-Squats
-Hip thrusters
-Walking lunges
-Donkey kicks
-Single Leg hip thrusters
-Pistol squats (though it doesnt ISO the glutes)
-Reverse hyper extensions

I prefer to bend my knees to about 90 degrees and kick up towards the ceiling.
-Prone leg raises: Lay face down and then raise one leg up off the ground as high as you can get it then bring it down, repeat with the other leg

Now you need to work your glute medius and you do that by working the lateral plane. Everything above is int he frontal plane
-Clam shellsut a resistance band just above your knees and lay down against a wall where your head, upper and lower back, butt and bottom of your feet are touching the wall (thats crucial). Your entire backside must be in a straight line or you wont be ISO'ing the glute medius. Then you just open your knees, hold for like...a half second, then close and repeat. You can also do this on the hip abductor machine
-Slide lunges. Pretty much the same as above, except you are up and mobile so you engage the core some. You can squat down low and hold some extra weight to make it harder
-Prone leg raises: Lay face down and then raise one leg up off the ground as high as you can get it then bring it down, repeat with the other leg
-Side Planck Raises: Do a side planck but you are going to raise the leg thats on top then do the oposite leg when you finish that set
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post 1610277391 07-11-2020, 10:59 AM
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post 1610278221 07-11-2020, 11:09 AM
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Originally Posted By 401Delta⏩
There isn't any exercise that's going to 'smooth' the skin and 'lift' your legs.

You're talking about subcutaneous fat that resides under the skin...growing the muscle underneath is not going to make that fat go way.

Try buying heavier silverware or making the hole in your face smaller so it's harder to shovel in so much food.
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post 1610279031 07-11-2020, 11:19 AM
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Originally Posted By blissful88⏩
Winner & wizarded
So I'm talking about this part



I've had that even when I was 100 pounds soaking wet. I've yet to make it go away. Obviously gaining weight didn't help, but there has to be something I'm missing.
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post 1610279181 07-11-2020, 11:21 AM
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[QUOTE=ZyraThornrise post_id=1610279031]So I'm talking about this part

[img]https://i.imgur.com/RLmxKo0.jpg[/i

I've had that even when I was 100 pounds soaking wet. I've yet to make it go away. Obviously gaining weight didn't help, but there has to be something I'm missing.[/QUOTE]rub my cumm on there and it burns away the cellulite
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post 1610279501 07-11-2020, 11:25 AM
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post 1610279861 07-11-2020, 11:29 AM
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Originally Posted By ZyraThornrise⏩
So I'm talking about this part



I've had that even when I was 100 pounds soaking wet. I've yet to make it go away. Obviously gaining weight didn't help, but there has to be something I'm missing.
Building more muscle/hamstrings will help to fix the problem.

My go to exercises for that area:

RDL's
GHR's
Good mornings
Cable pullthroughs
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post 1610279981 07-11-2020, 11:30 AM
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Originally Posted By ZyraThornrise⏩
I've had that even when I was 100 pounds soaking wet. I've yet to make it go away. Obviously gaining weight didn't help, but there has to be something I'm missing.
Being 100 lbs doesn't mean you had a low bodyfat%. At 100lbs it could mean that you had much less muscle as well. The key to making that area look better is to lower your body fat ratio. Aka, keep the same amount of fat and increase muscle size. Or, keep the same muscle and reduce body fat.

Another thing you're missing is the genetic component, which is HUGE. Everyone's body stores fat differently. Some people store more fat in the stomach area, some in the love handles, some in their face, lower back, triceps, hamstrings etc. Your body could just be storing fat there more than others which means it will always be a tough area for you. I have a gigantic fuking ass which was always big and for the past 2 years I've added more size with only leg presses and lunges. I don't do any of that long list of chit posted. You really don't need a whole chitload of variations to build muscle. Just basic lifts, intensity, time, consistency, nutrition and genetics.
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post 1610280131 07-11-2020, 11:32 AM
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Originally Posted By Silencespeaks⏩
Yeah just build up your hamstrings and that area will smoothe out. Don’t worry about dieting down much more. Focus on building muscle in that area instead and that will smoothe out the fat and give you a tighter perkier look.
I'm making a list of all the exercises mentioned.

Right now, with working almost 60 hours at home, I need most of my exercises to be at home. Basically until I can get a good schedule going at home.

Thanks a bunch for all the help. It's been one of those things that I've hated for forever.
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post 1610281701 07-11-2020, 11:53 AM
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Originally Posted By ZyraThornrise⏩
So I'm talking about this part



I've had that even when I was 100 pounds soaking wet. I've yet to make it go away. Obviously gaining weight didn't help, but there has to be something I'm missing.
That's normal cellulite from aging bbygirl.
post 1610282071 07-11-2020, 11:57 AM
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post 1610282341 07-11-2020, 11:59 AM
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Originally Posted By Silencespeaks⏩
No it’s not from age. It’s a combination of fat and lack of hamstring muscle.

I’m older than op and used to have some cellulite in that area when I was younger before I started lifting. Now I’m older and have built muscle and don’t have any cellulite there.
u probably still have it but the muscle helps hide it...if ur butt gets jacked and sticks out more it will stretch the skin a bit giving it a more shapely look and masking the effect if the cellulite

but i am pretty sure it's still there but ur gonna have to send pics for me to confirm gnomesaiyan
post 1610282481 07-11-2020, 12:02 PM
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Originally Posted By ZyraThornrise⏩
I'm making a list of all the exercises mentioned.

Right now, with working almost 60 hours at home, I need most of my exercises to be at home. Basically until I can get a good schedule going at home.

Thanks a bunch for all the help. It's been one of those things that I've hated for forever.
It's normal. Vast majority of females have it. Weight loss and building musvle can help, but don't expect it to go away. I think the only real way to fix cellulite is a lot of cosmetic surgery.
post 1610282721 07-11-2020, 12:05 PM
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post 1610282961 07-11-2020, 12:09 PM
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Originally Posted By Silencespeaks⏩
Yea because vast majority of females don’t have hamstring muscles.

Surgery is a ridiculous idea and doesn’t fix cellulite at all.

All op has to do is build up her hamstring muscle and then maybe lose just a little more fat if needed. But the main solution is building muscle there.
I'm not suggesting surgery. I am very opposed to cosmetic surgery in general. I'm just saying cellulite doesn't actually go away. You can hide it by developing muscle and losing fat to an extent, but it actually has less to do with being fat and more to do with how your connective tissue works. Surgeries work by lasering the connective tissue there.

It's more important that you females learn to accept cellulite as normal than to obsess about changing it. Just because barbie dolls, movie stars, models, and anime waifus don't appear to have it doesn't mean it isn't completely 100% normal.

And like I said I bet u still have some cellulite. Having huge developed hams can help, and she can do that with the exercises I mentioned. (especially donkey kick and weighted hyperextensions) But don't expect it to go away.
post 1610283521 07-11-2020, 12:16 PM
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There's not really any surgery for cellulite. There's one combo of one where they do liposuction and some other procedure simultaneously, which might help but I forgot what it was. I couldn't care less about cellulite, I have bigger fish to fry as I'm saving my pennies for a facelift.
post 1610283751 07-11-2020, 12:19 PM
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Originally Posted By Cass40⏩
There's not really any surgery for cellulite. There's one combo of one where they do liposuction and some other procedure simultaneously, which might help but I forgot what it was. I couldn't care less about cellulite, I have bigger fish to fry as I'm saving my pennies for a facelift.
Yeah there are. There are surgeries. Cellulaze.
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