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LOVEMOUSE82 SparkPoints: (3,788)
Fitness Minutes: (2,976)
Posts: 349
4/27/13 10:29 P

A little tip about squats...I have heard that if you squat with your knees apart, overtime your bum will have a bigger shape due to increased muscle. If you squat with your knees together, it will have a smaller shape because of where the muscle is forming. Someone correct me if this is wrong but that is what I was told when I started strength training.

HHB4181 SparkPoints: (83,738)
Fitness Minutes: (38,083)
Posts: 3,203
4/27/13 5:08 P

Coach Nicole has some great butt videos

4/27/13 9:47 A

Focus on cleaning up your diet and lower body strengthening.

Squats - working up to one legged
Lunges - working up to one legged, jumping and walking
Deadlifts, deadlifts, deadlifts
Box Jumps
Step Ups

Did I say deadlifts yet? They are amazing, they actually lift your butt up! emoticon

GRANDMAFRANNY SparkPoints: (380,233)
Fitness Minutes: (219,563)
Posts: 6,655
4/27/13 7:18 A

I found something , it may noy work, but it did for me when I was younger. Sit on thhe floor, rock back & forth and then or pretend to walk on your walk on your b--t. Let me know. About 35 times for each exercise.

JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
4/27/13 6:46 A

I lost mine so I have the opposite problem. When I was thin before my pregnancies, I had a perfect round, good sized bum. Now after losing my pregnancy weight it has disappeared. I used to be 35 inches around my seat at this weight before my pregnancies, now I'm 33 inches. It's also gotten a bit flat and saggy, not as perky as in my 20's.

Anyways, I've been doing lunges and squats for some time now and it is improving... a bit. You do have to make sure you are using a weight that is challenging. I do lunges with 50 lbs and squats with 80 lbs. I'm small too at 5'2.

But I may actually have to suck it up and gain weight while strength training if I want a fuller butt.

As the previous poster said, you can't spot reduce fat. Just tone the muscle. You'll lose fat as you lose weight, be patient. We all have our "problem areas". I've never had a 'great' stomach but after two c-sections, it's quite unsightly. Saggy, wrinkly, stretch-marked and poochy. But strength training has been making improvements, especially lately because I think I've finally developed a more challenging program for my core. I've seen much improvement in strength and my ab muscles (under the pooch and my obliques) are becoming as hard as a brick wall. However, I will have to learn to accept that it will likely always be a bit saggy, wrinkly, stretch-marked and poochy... time and effort are making slight improvements... and I'm just learning to be proud of those small pay offs without some ideal, air-brushed super model tummy in mind as my goal.

Edited by: JENNILACEY at: 4/27/2013 (07:08)
ARCHIMEDESII SparkPoints: (195,969)
Fitness Minutes: (292,363)
Posts: 26,975
4/27/13 5:33 A


We can't spot reduce areas of our bodies we don't like. It would be nice if we could, but we can't. However, IF you eat a healthy diet, watch your portions and get some regular exercise that includes some strength training, you can reduce the size of those saddle bags. What you can't do is get rid of cellulite.

Over 90% of the women in the world have cellulite and that includes super models. The reason you don't see any cellulite in photos is because it's been airbrushed out. Check out any issue of the National Inquirer. They constantly do "bikini" issues where they show off celebrity cellulite. The point ? Most women have cellulite and that's not a bad thing. No one is perfect.

Now, let's talk about strength training for a moment. if you want to improve the shape of your butt, this IS something you can do. a good strength training program can help lift the butt and give it some shape. Some good strength training exercises for the lower body include squats and lunges. Taking the stairs is a great way to shape your butt too.

However, this does take time ! there is no fast way to reshape your body contrary to what the late night informercials say. If you're not doing any type of strength training, I'm going to encourage you to start a full body program that works your entire body, not just your legs/butt.

So, if you want to change your butt, you have to eat right to the best of your ability (what you eat matters a lot), watch your portions and get some regular exercise that includes some strength training. And be patient, change doesn't happen overnight. It could take several weeks or even months to see change, but it will be worth it.

LOLA_BARE SparkPoints: (3)
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Posts: 1
4/27/13 1:19 A

Hey guys! I need some tips here. I'm a young woman, I eat a normal amount of food and workout consistently. I don't wanna be supermodel thin but while my bum looks nice in clothing, I'm embarrassed to be seen in a bathing suit because my bum is so misshapen by "saddlebags" and has cellulite ALL over it. And weird indents that just make my bum this weird, shapeless blob.

I don't eat an abnormal amount. If anything I watch my calories and exercise regularly including strength training for thighs and butt, yet still I just can't have a decent bum. I'm only 5 feet so fat is very obvious on my frame. It's cringe worthy and unappealing. Any tips on what I should be doing?

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