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LADYSTARWIND's Photo LADYSTARWIND Posts: 5,430
3/4/18 10:14 P

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For some of us with developing knee arthritis...squats and lunges are "out"!! But a physical therapist gave me a great exercise for glutes:

Lay on your stomach on the floor. Flex one leg up behind you 90 degrees at the knee, so your foot is parallel to the floor. tighten your glute muscles and raise that knee about 6 " from the floor. Now slowly move it up and down about 4". Repeat 15 times (I had to work up to that!!) and do 1 to 3 sets. Be sure to keep that glute muscle tight!!
patti

Patti
"The only thing we have to decide is what to do with the time that is given to us."
Gandalf: Lord of the Rings


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NITEMAN3D's Photo NITEMAN3D Posts: 15,259
2/28/18 8:16 P

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Now that was an ugly thing to say. If I wasn't so tired, I'd get offended, but I don't have the energy. Maybe tomorrow?

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Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain


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LUANN_IN_PA Posts: 28,246
2/28/18 6:50 P

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"Somehow, barre is not in my likely future"
Most guys have trouble with barre... too much like work! emoticon

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
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DOUGDC's Photo DOUGDC Posts: 2,169
2/28/18 5:52 P

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Somehow, barre is not in my likely future, but walking, running, bicycling, hiking, and, indoors, eliptical, spinning, maybe rowing. Should be able to keep things active and avoid bursitis and other over-use injuries. Right now, a plan is lacking.



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MARTHA324's Photo MARTHA324 Posts: 7,494
2/28/18 4:47 P

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I found that the elliptical slimmed and toned my butt and thighs, but what really made the difference was taking regular barre classes.

Persistence is more important than perfection.

Don't assume your freedoms are assured.

If you're not outraged, you're not paying attention.


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PIXIEDUST22's Photo PIXIEDUST22 Posts: 1,245
2/28/18 11:50 A

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Squats and lunges for sure, adding weight as they become less challenging. You can also do yoga bridge pose (laying on your back and lifting your butt high up into the air). Several pilates moves will also target your glutes, including the smaller muscles that help you raise your leg to the side, which squats and lunges don't really help with. Here are a few: https://www.livestrong.com/article/529795-does-pilates-help-you-get-a-bigger-butt/



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LADYREDCOMET SparkPoints: (122,602)
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2/26/18 9:06 P

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Squats, lunges, and dead lifts. With extra weight (resistance) and proper form. 3 sets of 8-10 reps, where reps 8, 9, and 10 are difficult, but you can still do them with proper form. Do this 2-3 times a week and, assuming you're eating enough to support your workouts, you'll start to build muscle in the glutes and thighs.

Fitness Blender (if you haven't used them, look them up) has a series of free "Booty Builder" strength workouts that will walk you through several routines to help build these muscles. But depending on your starting fitness level, these might be very challenging.



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NITEMAN3D's Photo NITEMAN3D Posts: 15,259
2/26/18 8:51 P

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My answer to almost everything.... walk, walk, walk! You'll find many routines that will do the trick, both here and elsewhere just by searching. Adding lunges, stairs, hills, backward walking, etc will up the bun benefit.

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Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain


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DOUGDC's Photo DOUGDC Posts: 2,169
2/26/18 10:02 A

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I also hear that bicycling strengthens glutes as well as quads.

One form of lunges is stair climbing, particularly if you can do two steps at once. Trying that approach turned out to be too jarring to my spine, however, and led to a prolonged period of back pain and a feeling of hip and thigh muscle weakness.

That pain is nearly gone now, shows up some with rapid walking on hard surfaces. It may be that I've got some arthritis back there that isn't going to cure itself.

More worrisome, is that I fear my legs and hips are getting weak. I'm fully active, mobile, walk a good bit, bicycle some. But sometimes stair climbing takes more leg effort than I expect. Climbing several flights at once is definitely doable, but seems a greater effort than before.

So I'll be working out a routine with some squats and well padded lunges and some recreational bicycling to get a little more reserve in those big anti-gravity muscles.



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MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 15,490
2/25/18 11:32 P

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The best exercises for the thighs and glutes are squats/lunges, and also deadlifts.

Both of these are far more challenging and will build more muscle than using the stairmaster, which is cardio rather than strength training.

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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ILOVEGUIDO Posts: 1
2/25/18 9:42 P

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Hi everyone. I need some advice on how to work out my glutes. I am 120 lbs with a fat butt. I don’t want to lose the fat but at the same time I want to build muscle. What are some exercises you recommend? And will the stair master build my glutes?

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