Love those sumo squats........they have really made my tiny butt look real good. Lunges are a good one too. I also love chest flyes.....Check on bodybuilding.com they have real good workout videos for what you need........sparks does too.
Great butt exercises would be leg press, lunges, dips, squats.
Don't forget to hit your abductors, too. My only best way to hit those real good are floor exercises like leg lifts (use a weight on your hip or ankle weights for resistance.) You could try fire-walkers, too. Hitting those abductors can help with your outer hip muscles adding to the appearance of your butt's shape.
Of course, note, that genetics play a huge role in how your butt may appear. Some girls have naturally larger rears than others. Give yourself a huge hug and tell your body THANK YOU every day. It works damn hard for you (and I can guarantee that this particular mental exercise will greatly improve how toned you think you look!)
5'5" Original weight in 2002: 220 Original weight when joining Spark 1/8/06: 149
Fitness Minutes: (15,632)
4/19/13 5:25 P
Since August I went in steps to make my lifestyle a lasting change. I started eating well then built up my cardio then in the last month or two I've gotten much better at strength training and scheudleing my workouts ahead of time so I'm consistant now. I mostly strength train at home doing different versions of sit-ups, pushups, squats, jumping jacks and using my stairs in my house for cardio on off days. I do cardio 3-4 days a week and strength training 3-4 days a week finding a day usually Friday or Saturday to take off. I've lost 27 pounds and have hit pretty close to my goal weight but when I was first losing I wasn't doing much strength training and I felt like I was starting to look thin without any toning making me appear sick. Since adding strength training I've built muscle in areas such as lower legs and thighs, upper arms, back, shoulders, stomach, etc. Inner thighs and the back of my arms (and while my butt is smaller and lifted it's not exactly hard) seem to be what I'm not working as much as the other areas and I decided that tonight I'd check out my regular gym since Fridays aren't as busy and see what they have for those areas that I want to work on. Just looking for some suggestions to target when I get there:)
Fitness Minutes: (1,285)
4/19/13 5:04 P
More details of your prgramme/nutrition would help but it sounds like your just spinning your wheels.... training a lot but not progressing.
Five months ago a women walked into my gym with her bf. She was a little overweight with little more than puppy fat. What struck me was they both went directly to the squat rack. She loaded up the bar a did a very decent set of squats. bf did the same. They then did overhead press and bench. Following session they did dead lift power cleans and squats again. Over time I realised they did 1 cardio session a week of 40 minutes and a simple 5x5 routine for weights with incremental adjustment of weight. A total of 3 sessions a week
Four months later she has gone from delightfully chubby to "head turning wow"... She has toned up in your terms. What distinguishes her is that she has trained intelligently. She knew what she wanted and somehow realised that you don'y get to look great by training every day...
As a PP has said... do squats, deadlifts, ohp and rows with a barbel... and watch your diet
Finished P90x, Insanity? - full training program here:
Fitness Minutes: (15,632)
4/19/13 3:28 P
I run three to four times a week and strength train three to four times a week so I've burned a lot of fat but those are my areas where I haven't been able to build as much muscle so it doesn't look toned. Trying to see what I can do to target those muscles and build them
Fitness Minutes: (6,555)
4/19/13 2:38 P
'Toning' does not exist but a great exercise for building muscle in your arms, buns, and thighs is squats with overhead press. Stick a 10-15lb dumbell in each hand and go. :D
Fitness Minutes: (121,297)
4/19/13 2:09 P
barbell, plates, dumbells, squat rack/power cage, bench are all you need.
"Sometimes the moments that challenge us the most, define us." - Deena Kastor
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