"You can do side-bends or sit-ups, but please don't lose that butt!"

[white dove]

So, I have a question...


My goal is to get in shape but I know that, in turn, I will actually lose shape and wondered if anyone knew of any helpful exercises or activities that would help a woman maintain her, ehm, healthy-looking backside. It is honestly the most annoying thing for me about losing weight. If it's a question of to have or have not, I'd rather have....which is why I just have extra dressing with my salad n' steak.

Thanks!



[Sir Mix-A-Lot need not reply]

 

[TySJI]

So, I have a question...


My goal is to get in shape but I know that, in turn, I will actually lose shape and wondered if anyone knew of any helpful exercises or activities that would help a woman maintain her, ehm, healthy-looking backside. It is honestly the most annoying thing for me about losing weight. If it's a question of to have or have not, I'd rather have....which is why I just have extra dressing with my salad n' steak.

Thanks!



[Sir Mix-A-Lot need not reply]

Side bends and sit-ups will do as much or as little for your rear end as your stomach... because... you can't spot fat reduce.

I'd say you're out of luck.

 

[Kristos]

Skate - I've never seen a skater with a lacking backside.

 

[ForeRunner]

Squats and Cleans might help. Heavy weight to build muscle, 8-12 reps (you should just about fail your last rep).

There is no spot reducing of fat, you lose fat over your entire body in a pattern pre-determined by genetics. Ulimately you are limited by your genes.

 

[white dove]

The skating, I'm afraid I cannot do anymore. I'm old, I cannot fall like I used to. Last time I went, I landed straight down on my kneecap and took a hhhhhhhhhhell of a long time recovering. It was not pretty -neither was my knee.

I've heard that years of horseback riding could do it for you, but I'm a city girl so that doesn't really work with my schedule.

Squats and Cleans might help. Heavy weight to build muscle, 8-12 reps (you should just about fail your last rep).

There is no spot reducing of fat, you lose fat over your entire body in a pattern pre-determined by genetics. Ulimately you are limited by your genes.

Lol I don't know what you mean by "cleans." I kinda clean myself everyday, ya know? You'll have to elaborate on that one. Unless you are talking about a weight machine where you lie down on your stomach and lift? Then I know what you're talkin' about...


I was afraid that my body would be defined by my jeans...and genes. That sucks. I'd once heard that it is possible to build on what you already have. Maybe I was wrong.

 

[1000 Elite Spoons]

Heh if you're just trying to lose some weight but keep some booty I don't think cleans are all that necessary. Pretty much, you have a barbell lying flat on the ground, you squat down to it keeping your back straight, pull it up, throw your shoulders back, flip your wrists and push the weight over your head using the momentum of the whole movement. It's great for functional strength.

Basically, the repetitions on the exercises you should be doing should be in the 8 - 12 range with a medium weight. Basically at your last repetition your muscles should just about fail, and that's how you can gauge if you're doing too much or less weight. If you fail too early lighten the load, if you don't fail up the load.

Some good exercises to build up your glutes are squats (with a barbell on your shoulders is ideal), lunges/reverse lunches with a barbell on your shoulders or holding dumbbells in each hand, and knee raises.

What I recommend doing, personally, are lunges/reverse lunges with weight enough to make you fail after 8 - 12 repetitions for 4 sets. Make sure to rest 30 seconds to 1 minute between sets.

Make sure you get some protein too. Even booty muscle is made of amino acids.

 

[white dove]

Thanks, kid! I will definitely take your advice to squat.

Wait...

what the heck?


I would say that I'll post pictures to track my progress, but...that would be extremely inappropriate lol. Oh man, I need to go now..

 

[JulySheMustFly]

Why not focus on working that region instead of avoiding it? That way even when the weight comes off you'll have a nice shape waiting beneath it all.

 

[white dove]

Hi..


I don't quite understand your question. I do work that area quite a bit with cardio. I love my cardio time. I treasure it. I'd embrace it like I do my friends and family if I could. I try to make sure I use resistance every single time to help me out some, unless of course I'm jogging.

Only thing is...when I work hard at it, I lose the weight, slim down and all that jazz, but I lose my butt. This happens. I already know what to expect. I guess I'm just trying to build more there...or not lose what I already have -cuz, girl lemme tell you.....I got a lot.


I cannot have a lack of booty. I'll admit, I'm Latina. I have issues. I was just wondering if there was anything I could do differently or try out that would help me pump up the volume.

 

[Chilufya]

Squats. Lunges with weights. Running stairs. Or a stair climber.

Because if a woman doesn't look good from behind while going up stairs, she don't stand a chance on level ground.

 

[TySJI]

Thanks, kid! I will definitely take your advice to squat.

First, and I don't want to start a fight, but I don't think Spoon would appreciate being called a kid. He's a man.

Moving on, it's widely held that there are no mass builders like squat (and deadlift). I would strongly recommend deep squats (I find deep squats work the glutes to exhaustion before the quads) above all else. Still a women is only going to be able to build a little bit of muscle mass to push the butt fat out.

It's pretty irrelevent, but I almost wonder if a person could do a sort of reverse liposuction where they put fat cells into their butt so they could (potentially) be quite lean pretty much everywhere but their rear?

Edit: There is. It's called fat grafting. Check this out for info: http://www.surgicalservicesinternational.com/buttocks_enhancement.htm .

 

[white dove]

First, and I don't want to start a fight, but I don't think Spoon would appreciate being called a kid. He's a man.

How could I possibly know this?

Moving on,

Yes, shall we?

it's widely held that there are no mass builders like squat (and deadlift). I would strongly recommend deep squats (I find deep squats work the glutes to exhaustion before the quads) above all else. Still a women is only going to be able to build a little bit of muscle mass to push the butt fat out.

I see...thanks for the advice.

It's pretty irrelevent, but I almost wonder if a person could do a sort of reverse liposuction where they put fat cells into their butt so they could (potentially) be quite lean pretty much everywhere but their rear?

Yes...one can also have implants inserted beneath the skin (much like breast implants). There also exists the procedure of the "buttlift." I find those ideas rather repulsive and oxymoronic, to tell you the truth.

 

[1000 Elite Spoons]

Doing wide stance squats, dropping as low as you possibly can when you squat, at medium weight for medium reps will build your size without giving too much of a "manly" look. If you're just trying to be thick and lean though, you may even want to give heavy squats a shot, because those will build size in your glutes and legs much better. A butt without a set of legs to match is like a Porsche running on regular.

P.S.

You can call me kid, kiddo, dude, dog, homie, etc. etc. I don't care much ;p

 

[Chilufya]

P.S.

You can call me kid, kiddo, dude, dog, homie, etc. etc. I don't care much ;p

You can call me anything but late for dinner.

 

[white dove]

Doing wide stance squats, dropping as low as you possibly can when you squat, at medium weight for medium reps will build your size without giving too much of a "manly" look. If you're just trying to be thick and lean though, you may even want to give heavy squats a shot, because those will build size in your glutes and legs much better. A butt without a set of legs to match is like a Porsche running on regular.

Thanks again for the input, tutz (you said you didn't mind...?).

Yes...believe me, there are no worries about me having skinny legs to go with a generous booty. I haven't had skinny legs since I was, like, 12yrs old. The opposite is actually my concern; having my hips and thighs be nice and curvy, while my backside is nonexistant. Scary!
But, I've seen it happen...


I will take the advice I've gotten here to the gym post haste (don't you hate it when people talk like that? pfft).

Unfortunately though, I got into a little knife-wielding/hand-slicing accident and will have to wait awhile to use the weights. Can still cardio my heart out though. Weee!

P.S.

You can call me kid, kiddo, dude, dog, homie, etc. etc. I don't care much ;p

I thought as much....

You can call me anything but late for dinner.

If anyone called me that, I'd call 'em a liar.

 

[fitmom]

Here is a well researched article worth reading for all who have taken an interest in this post:> http://www.acefitness.org/getfit/GlutesStudy2006.pdf

An important tip here is that you donot create a muscle imbalance by overtraining the glutes or any muscle group. Stay active with balanced program that includes cardio, resistance and stretch. Luckily, leg exercises usually include the glutes (max and min).

Hope this helps, J

p.s., after you read the article, FYI I would have chosen squats and step ups. I really like the quadriped, but did not realize its value for the glutes (max and min and med)!

 

[white dove]

Thanks, mom. I will get back to this when I have more time. I swears!

 

[white dove]

Here is a well researched article worth reading for all who have taken an interest in this post:> http://www.acefitness.org/getfit/GlutesStudy2006.pdf

An important tip here is that you donot create a muscle imbalance by overtraining the glutes or any muscle group. Stay active with balanced program that includes cardio, resistance and stretch. Luckily, leg exercises usually include the glutes (max and min).

Hope this helps, J

p.s., after you read the article, FYI I would have chosen squats and step ups. I really like the quadriped, but did not realize its value for the glutes (max and min and med)!

Thanks again for the article, ma! After reading it, I've decided that squats and quadras are the way to go. Steps? Highly unlikely.

Hurts for me to sit now. Love it. (God-willing) positive results to follow....

 

[hermanchauw]

Read Power To The People on how to gain strength without gaining an ounce of weight.

 

[white dove]

Power to the People, eh? *scratches chin*

You sure that's not some communist/socialist literature there, buddy?


Not that I wouldn't read it anyhow...