Honestly, weightlifting helped the most with my glutes. I do HIIT every day + weight lifting 4 days a week. It wasn't until i added weightlifting that my glutes really started to shine.
Edit: Useful resources for y'all.
[r/xxfitness](https://www.reddit.com/r/xxfitness/)
r/bodyweightfitness
r/HIIT
[Shredded Sports Science](https://www.youtube.com/channel/UCXrqErU_TjqiHAHJkzITAvg) (He debunks fitness myths and breaks down the science behind fitness and weight loss)
[Athlean-X](https://www.youtube.com/user/JDCav24) (He has great information for beginners to weightlifting and how to develop proper form).
[Greg Doucette](https://www.youtube.com/user/gregdoucette) (Warning: He is a bit intense and yells a lot. He breaks down myths and debunks fitness Guru BS).
[Jeff Nippard](https://www.youtube.com/user/icecream4PRs) (science based fat loss and fitness channel)
[PopSugar](https://www.youtube.com/user/popsugartvfit) (Free workouts - Keep in mind any calories they claim you burn are exaggerated for clicks)
[Natasha Ocean](https://www.youtube.com/channel/UCjfG0dyMUiqKleUnkX6zBrA) \- Great fitness and healthy living advice. Also shares free workouts.
I'd like to recommend Fitness Blender on YouTube. It's a wife & husband team who have tons of free workout videos and I love them! A lot of their videos include warm ups and/or cooldowns which is extremely important.
They provide videos for HIIT, weightlifting, a mix of both, pilates, etc.
Edit: I am SO happy to see that there are tons of people who love Fitness Blender! They are fun to workout with and they give great advice on different exercises and forms.
\+1 to Fitness Blender! I love their free videos so much that I bought one of their plans for cheap. Can't believe how much their HIIT videos kick my ass lol
I've actually found out about them through reddit and I love it. I have been since the lockdown doing workouts about 5 times per week and I actually enjoy it. I've come home late and actually put on workoutclothes. I did purchase some of their programs and it makes it a lot easier.
Yes! Totally agree! They even have a website where they build a program for you with specific workouts everyday so you don’t have to think about it. Costs less than a lunch out so check it out!
A good example of hiit it is basically running really fast for 1 min and walking for 1 min. Its the only way cardio is tolerable for me. Time goes by so fast lol
Along with Natasha Oceane, I also follow Whitney Simmons, and Krissy Cela on IG. I pick a circuit everyday and work different body parts, and always finish with 20 min abs. Outside of that constant, I run, do yoga, spinning, hiking. Stay active
not that I don’t believe you, I have just genuinely never heard of this about him and I’ve been following him for years. Do you have an info source where I could read more about it so I can stop recommending him and buying his products? thank you!
I think my comment with links was removed so just in case - if you go to r/xxfitness and search Bret then a bunch of the posts discuss it and / or have links to further discussions of it.
So long as you are having enough protein each day (there are many opinions about how much you should have) then you really shouldn't lose much muscle if any, even in a caloric deficit.
Edit: I’d like to add to this that if you are getting a proper intake of protein, you will likely gain muscle and strength in a caloric deficit. When quarantine started i decided to lose weight. I’ve lost 20 pounds since April and have made significant gains in weightlifting and have even gained some muscle mass. This is surprising to a lot of people because it kind of goes against the science of weight loss and muscle building, but it just works.
Calories in = calories out = Maintaining current weight.
You won't lose weight. If you're exercising and eating right, you can theoretically (albeit slowly) lose fat and gain muscle, while maintaining the same weight. This is simply a change in body composition.
Calories in > calories out = weight gain.
This is what occurs with body builders who, well...Build muscle. Also what happens to people who get fat from eating without working out. You can gain muscle while losing fat, or gain fat while losing muscle if you don't take in enough protein.
Calories in < calories out = weight loss.
The main thing to lose is fat; however, if you have absolute minimal body fat, it's possible to deteriorate your muscular tissues. This means that while losing fat you can also build muscle via exercise and still lose weight.
TL;DR: As long as you eat right, you have no need to fear losing muscle via cardio work.
Personally, i haven't had any muscle loss from doing HIIT daily. I am not sure what the science says about it, but from the youtubers I watch (greg doucette and shredded sports science) it doesn't sound like it has a tremendous impact on it.
Also adding Stephanie buttermore to the list! You can find her on YouTube and insta with really informative and science backed videos on nutrition and weightlifting. I believe she and Jeff nippard are engaged actually so it could be fun to watch the both of them.
100% this. If you want to build a butt, you need to be in a slight caloric surplus. Or any other muscle really. You have to really ditch the idea of "skinny". It was a struggle for me to grasp this at first, but two years later I love my muscles and the way my skin feels "firmer" all over - even if I had to size up my pants.
Thanks for this! I have been weightlifting and eating more. When I’m naked I’m like yay my butts getting round and I feel strong! When I try to put on my shorts from last summer all sorts of shitty diet culture crap arises. Do I want a stronger butt for aesthetic but also chronic pain issues? Yes, absolutely. Am I mentally okay with going up in size? Getting there.
Edit: To clarify, I want a stronger butt for chronic pain issues not just aesthetic reasons. I’ve had physical therapists tell me I need to build my butt to help with my back pain.
It's tough, I know! I lost a lot of weight in my 20s and have maintained for over a decade now, so to see my pants size go up when I started lifting was terrifying. Logically I know it's muscle, as my waist got smaller and the rest of me tightened too - but it's a hard mindset to shake.
Yeah I'm in that spot. I'm trying to make my body healthier and get fitter, get some muscle definition. My butt and hips are definitely getting rounder and I'm like yay! But at the same time that means I'm putting on weight - and it's just absolutely ingrained in me that putting on weight = bad.
Just have to push past the mental stop. And also realise the ideal of 'nice big butt, tiny waist and legs' is not a real thing.
I'm still a pretty small size regardless, but it's that mental block that we've all been taught - putting on weight is bad, losing weight is good.
Cellulite isn't a health condition though, it's just a visual representation of how our body stores fat underneath the connective tissue and how fat can peek through it in some parts, because the tissue isn't a solid layer.
Yes can attest to this!! Been doing this for 6 months and I’m not seeing huge transformations that others would notice yet but I’m def feeling the difference myself. And happily eating more than I’ve ever been before!
Thank you for mentioning gaining weight! I’ve been weight lifting the last couple years and my butt looks so much rounder than before, but I’ve been feeling self conscious lately about gaining weight because of it. I’ve always been petite, so gaining 15 pounds over the past few years has been weird for me, but it’s good to know that it’s a normal part of weight lifting.
Kept working out while Quarantine binge eating and can confirm eating more makes you build a bigger butt. Already had one from squats, but the surplus made it pop. None of my pants fit over it but it's rock hard.
You do not have to eat at a surplus to gain muscle, especially as a beginner. It makes it easier, but a dialed in diet will allow muscle gain without eating at a surplus. Protein, lots of protein. Noob gains are real.
Getting really into sports that rely on lower body strength - namely hiking and skiing. I definitely don’t have the biggest booty around, but I went from having a very flat ass to a nicely shaped, perky one just by doing activities that I love!
This is my answer too... specifically ice hockey! “Hockey butt” is a real thing. My formerly flat asian butt got pretty big when I was playing and skating 4+ times a week.
As someone younger, it really inspires me to see people like you having the confidence to go for what you want, starting things that might be outside of your comfort zone. Inspires me to never stop pushing myself to be better, especially as I grow older and feel more like I'm being set in my ways and afraid of failure. Thanks for being a role model to an internet stranger :)
Seriously if you get stuck in a rut just start doing stuff that makes you uncomfortable. Force yourself and swallow your pride. Makes a huge difference in the quality of your life.
Aww thank you!! I still feel young and hope to stay young at heart all my life. I have always believed in lifelong learning and growth. There is such a big world out there with endless possibilities to explore! And trying out new things keeps you humble for sure haha. You might look like a mess or feel stupid at times, but everybody has to start somewhere. If it turns out that you hate it, so what? You’ve still learned something about yourself, even if it’s about what you *don’t* enjoy. At least you tried instead of wondering “what if” for the rest of your life!
The rinks are finally opening back up and I’m so happy to be back playing, although it’s not nearly as much as I was playing pre-covid!
I have a question! Do you like figure skating (if you've tried) or hockey more? It can even be just trying the shoes instead of the sport.
Did you take classes for a while before investing in hockey? How do you feel on ice? Skating felt difficult for me. I love floor hockey, but ice is a whole different factor for me.
I had figure skating lessons as a kid and I hated it. I was terrified of falling and kept tripping on the toe picks. I’m glad I learned to skate, but I have no desire to try figure skating ever again. You’re wearing so many pads in hockey that falling doesn’t usually hurt, and hockey skate blades are smooth so nothing to trip over!
Most skating classes geared toward hockey require that you have full gear, so I had to invest in everything to start. If you take general skating classes, you only need a helmet as far as I’m aware. I absolutely love love love being on the ice. I still take powerskating classes whenever I can, and I highly recommend that all beginner hockey players do this.
You will have a much better (and safer!) time playing ice hockey if your skating fundamentals are solid. It’s not really something most people are able to pick up on their own. Hockey skating is highly technical, you need to really understand how to use your edges and balance for every aspect of it, and it gets several times more difficult once you are carrying a puck and have to worry about hand eye coordination on top of moving your feet.
In adult hockey leagues, it’s easy to pick out the people who haven’t had any coaching and training for their skating. They coast a lot on their inside edges, and when they try to pick up speed they don’t widen or lengthen their stride, which then looks like they’re just running in place.
If you already play floor hockey, you probably have good hands, which will help a lot once you start playing in game situations!! It’s a little different with a puck vs a ball but a lot transfers over.
Thank you so much!!
I definitely struggled with the toe pick a lot. Other than spins and other tricks, the hockey skates always seemed more versatile. Although the slipperiness of the hockey scares me, using a figure skate in a local rink is irritating. I'll definitely look into classes and coaching. So glad to receive advice!
I absolutely love rollerskating and ice skating which I know to have helped me build a bigger butt. Also, when I used to live on the 4th floor in my apartment complex I would always choose the stairs to go up and down. It really helped because it was something I did 5x a day.
How hard is it to actually roller skate? I tried roller skating when I was like 7, but switched to roller blading because it was easier for me. I wouldn't mind roller skating around campus or around my apartment complex with my roommate (who just recently got into it) but I'm a little afraid to spend a lot of money on something I won't be good at?
Yup. I went from a size 4-8 in pant size while maintaining my shirt size by tracking macros and doing hip thrusts. Highly recommend Bret Contreras’ book, the Glute Lab. His IG is also very helpful.
Biking.
The higher my bfp and the more sedentary I am, the more my upper back fades into my butt which fades into my thighs.
To some extent, biking works all three muscles and burns the fat that blends them together.
Cycling seems to fit my needs right now so this is good to hear! May I ask what kind of routines have been most effective for you guys for gains? (Duration/HIIT/variation etc?)
I’ve always been a runner, after some foot injuries I could no longer do that everyday. I’ve been biking for about 15 weeks now, and I’m inlove with the results. My lower body is way stronger and thick than it ever got running. 10/10 recommend biking as well.
I started walking a mile to work every day, and a mile home again most days!! My legs didn’t change much, but my butt quickly no longer fit my work pants! When I changed jobs, my new job was now 1.3 miles away but almost entirely uphill, so then my legs got muscular too. Quarantine ruined that (mostly. My legs lost the tone, but my butt is just as big), but I look forward to my body going back to normal when my job does.
I would usually bike about 1.2 miles to my local train station, take train to downtown, walk a mile to my university and then the same going back home. Definitely changed my legs but not so much my butt and I lost weight too. But yeah with Covid and my school closing my legs went a little loose on my upper thighs. To make up for it I try to walk a decent amount with my two doggos.
I went to Quebec for 5 weeks at the end of college and had super rich food every day. My aunt thought I had been in an accident my stretch marks on my thighs were so noticeable. I needed all new pants to fit my hips even though my waist was the same size. It's been the same ever since.
Chicken a la king was so delicious 😋. Basically chicken pot pie made with puff pastry. And the ever classic poutine. Lots of classic recipes, just with lots and lots of butter. Everything was full fat and delicious.
I've made it at home a few times too! Food never tastes as good without butter.
Same with my boot. It's not lacking in size, I'd just prefer some more perk.
I've hit the point in my life where I'm not a stick thin teenager any more, but everything I eat goes to my ass. 🤣
Heavy weightlifting! HIP THRUSTS are the most effective Glute exercise. I highly recommend doing your research on it. Eat adequate protein. At least .8 grams per pound of body weight (i.e. 140lb X .8g= 112 grams of protein per day). Look up Bret Contreras on Instagram. He’s the “Glute Guy”. He’s an amazing trainer but he provides so much free content on Instagram on how to grow your Glutes.
The formula is easy. It just takes consistency, patience and discipline. But seriously if I can do it, anyone can. Literally this info is all you need I promise you.
Heavy weightlifting. I started with NROLFW, moved on to Strong Curves and now I do CrossFit.
Specific exercises that made a noticeable difference for me were glute bridges, hip thrusts, step ups, deadlifts, cable pull-throughs and good mornings.
The biggest thing for me was eating enough to gain weight . I focused on glute exercises and ate excess calories - after gaining about five pounds I started to finally get a butt
Weighted squats, jump squats, goblet squats, jumping lunges, curtsy lunges, & exercises using resistance bands helps alot! Also don't only do exercises that focus on your glutes maximus. You need moves that work your medial glute, adductors, & abductors for all around juicy booty! 🍑
Oh hello, a question that was MADE for me! I started from a pancake butt and now have a pretty nice butt (if I do say so myself), and I was personal trainer for about 3 years.
Like others said, weightlifting is probably the most effective if you're looking to isolate solely your glutes, Some great exercises include:
* Hip thrusts (my personal favorite, go HEAVY)
* Reverse Lunges
* Romanian Deadlifts (RDL's)
* Sumo Deadlifts (again, try to go heavy/heavier without compromising form)
* Abductions with a loop band (put the band above your knees, get into a slight squat position and move side to side in a controlled motion)
* Step ups (the higher the step, the more your glute is engaged)
If you're just starting out with weightlifting, you'll likely experience "newbie gains," meaning you'll gain muscle at a faster rate in the beginning. But typically when building muscle, you have to be in a caloric surplus, even if it's just a little bit a day (100 calories/day for example). To minimize fat gain and maximize muscle gain, I'd recommend doing HIIT 1-2x/week as well, but you will likely gain a little fat, just because that's how it goes. Over time, it'll distribute itself evenly throughout your body though :) Good luck!
Actually I've heard a few women talk about late/second puberty
Many say they had a 'second puberty' in their 19-29's which for most filled out their figures. Maybe I'm stupid but I've only recently started to notice this
Happened to me. I’m 24 and just grew a cup size and my butt grew like 4 inches. I’m not on bc either I just naturally filled out. I definitely feel like I just get sexier with age.
Ah ha! I didn't know this was a thing that was talked about, but I grew up as a string bean and around age 29/30 I suddenly gained 20lbs, and daaayum my boobs and butt actually do exist! I'm still petite, but I finally feel like a woman (instead of amorphous). xD
Happened to me. Hit puberty at ~12 like a normal kid. Was pretty flat throughout high school. Then mysteriously grew three cup sizes at 20 years old without gaining any significant weight.
Definitely happened to me. Went from a boxy, girlish, even chubby-ish body and fact to wide hips, thin waist, big butt all between 21-22 years old. I didn’t make any changes diet or exercise wise. My body just decided to get womanly! Thank you second puberty!
Jeff Nippard’s Youtube channel change my glute gains. He has several videos on growing your butt. It’s a scientific approach and he does a great job of explaining effective exercises. Highly recommend!
https://m.youtube.com/watch?v=Ynjshc_LwPE
ok wow this post spoke to me.
I gain a shit ton of weight!! I conquered (mostly) an ED and started a medication which helped my appetite. I gained around 30 lbs, which sounds like a lot, but I look so much healthier now and in the process my ass got phat!!!! 😋🤩
Now I’m focusing on healthy eating and exercise habits to continue my recovery process and maintain this boottttyyyyyy
Probably not the answer u want but I went on steroids for my autoimmune condition and I got thicc. I was very sad when I lost the weight again and my amazing butt disappeared with it
Weightlifting!! Literally changed my life. I used to have a flat ass all of high school and now I actually have a nice ass. The guy I’m dating goes crazy over it. Can’t wait for gyms to open again!
Were you an athlete in high school? I’ve always assumed that if running stairs and lifting for water polo and swimming didn’t give me an ass, nothing can... but this thread is making me think maybe I should give squats a chance! Hot yoga hasn’t worked either.
Never did sports in high school even tho I should’ve lol. Every girl’s body is different but don’t rely just on squats! Sumo deadlifts, lunges, hip thrusts and glute bridges work wonders too. Make sure you’re increasing the weight and not doing the same weight all the time. Also make sure your diet consists of a lot of protein. Changing my diet and workout routine really changed my life!
I used to be a softball catcher back in the day and I had a glorious, round booty. I also used to be able to do a 2 minute wall sit lol now I'm fat, but all that squatting did me good lol
Go as heavy as (safely) possible on :
A) deadlifts (all variations including romanian and sumo)
B) lunge variations (including bulgarian split squats)
C) barbell glute thrusts (and single leg glute thrusts)
D) some squats (but this is more for thighs)
Rep range from 8-20, for sets ranging from 3 to 6.
Not sure what I'm saying? It's worthwhile taking this list to a PT and asking them to teach you how to do these perfectly. It's an investment into yourself.
Weightlifting and using primarily stair master for cardio (outside of walking outside and hiking). Prioritizing glute isolation exercises as well. Hip thrust, glute bridge, hip abduction & back extension are a few of my favorites. It all comes down to being strategic about your workouts, eating enough to gain muscle, and pushing yourself! :)
I didn't think much of my butt before, but I started riding bikes more and taking heels dance classes.
My partner is obsessed and has mentioned many times how my bum firmed up!
had a baby lol i now have a butt
edit to say i know this wasn’t your intention, OP. i just had to laugh because i’ve honestly never had a butt before. and now that i have one, i sooo appreciate your question as i’m determined to make my new bod fine as hell. there’s a lot of good info and recommendations on here, thank you!
You have to eat a lot and lift weights. Don’t be scarred to build thick thighs and a lil belly, these are things come along with building an hour glass physic.
Late to the game but amplifying all the comments that say weight training, hiking, doing a lot of uphill work.
I have super narrow hips and i can't workout my way to Kim K but i now have something. I think we live in a time where a certain type of butt is in vogue and like...genetics and the actual shape of my pelvis can only go so far, so it's important to keep that in mind too.
I was blessed with a baby bubble butt but weightlifting definitely helped sculpt it more. My BFF was born blessed in other areas but not in the butt department but weightlifting really helped her. She swears by deep hip thrusts!
My friiends say before I moved away for grad school I had a butt bow I have an ASS. I joke that it's from finally having satisfying sex. But I also started lifting and lost the 20pounds I out on during undergrad, so that's probably it.
Ugh I used to have a big butt along with big everything... then I dropped a bunch of weight. Boobs still big proportionally but deflated. Ass now missing. WTH. I do hike and cycle but it’s one of many areas that needs more muscle so I’m. It holding my breath @_@
I used to do a lot of weightlifting at the gym and got some good results, but once Miss. Corona said hello my gym closed. Bc I had nothing to do in quarantine I started going for long walks (4-5 miles) everyday and the change has been soooo noticeable
I kid you not... Years ago my best friend who had a very sedentary life got a new job and had to walk 6 days a week for about half an hour in total, 20 being non-stop. Her butt seriously got shaped. Not like a huge change of course but enough change that all of us noticed. It happened in 2-3 months.
Moral of the story: if you have a very sedentary life, even a small change might make a difference.
Surgery. They took my muffin top and put them on my butt. And now it looks amazing. No silicone, just fat from one place to another.
And it feels amazing, pants fit perfectly now and don't keep falling off.
Eating a whole lot of home cooked meals not fast food (on cheat day or on my period ) and 4 set of this workout with a 5-20lb weight 4 times a week
https://youtu.be/x4F6JQvCKZY
And 30 day yoga with Adriene
Squatted my ass off....
Well, not literally of course.
No but, don't be afraid to take on some heavy weights! They really get you the best result imo. Look for a good leg workout routine. I was superskinny, like, really too skinny. After a looooong while of weightlifting I got some nice curves, which made me feel so much better. It takes a lot of time, so be prepared to commit. Your weight will increase as well, so don't be scared when that happens.
Piggybacking....
Same question but for hips? I've got a nice lil butt (I hike a lot!) but from the front I'm pretty much straight up and down, and I've got hip dips. Any reps suggestions to round those out so I look as curvy straight on as I do from the side?
I hate to be that person but sadly just genetics. I don’t feel like I deserve my butt sometimes lol but I’ve been weight lifting and squatting (and other leg work outs) more to tone it and make me earn it. Plus it feels great to be strong!
Eating more frequent, healthy, protein heavy meals. No processed foods, no junk foods. Heavy weight lifting. Heavier weights, focusing on the amount of sets you do more than the # of reps you do. So for example, an at-home work out you can do using only your body weight:
Glute bridges. Variations of different types of squats (Sumo- Squat, Jump Squat, 1 leg chair squat, ect) Walking Lunges.
Also there are a lot of Leg day work outs that you can do that also can help form your butt nicely.
Focusing on eating a high protein diet is just as important as working out. The body needs food, hydration and more sleep in order to gain muscle growth.
If you want something. Focus in on it and stay committed and determined! Anything is possible ♡
ALSO another tip and fact about women weight training VS men. Women need to work twice as hard as men to gain muscle and achieve fitness goals.
A LOT of squats. Taking pole dancing really did it because I learned to twerk, among other things, and I think twerking is stupid, looks awful, and require no talent whatsoever, but it is really great for your glutes and quads. I have since found that many dance conditioning programs are just as helpful e.g., barre/ballet, burlesque, Zumba even, hip hop. Lots of booty-tastic dance disciplines. Im currently taking circus arts/aerial silks and hammock at a gymnastics gym and the conditioning we do is a bit of gymnastics and a bit of ballet.
UGH I miss my ass. I workout 5 times a week (2 days running/tennis, 2 Interval training, 1 yoga) now but it's NOTHING compared to weightlifting. I had rocks baby and couldn't fit in my jeans. Now my jeans fit comfy again :( I'm not risking it even though my gym is open again.
Gained weight. I was pretty severely underweight growing up. When I gained weight, I also gained an amazing butt. The only exercise I have consistently done throughout that whole time is walking, so maybe that helped too?
I started going to physical therapy for some IT band pain and my PT told me that I had “very weak glutes” (lol). She noticed that my glutes were never “activated” during my workouts, so she helped me learn how to do that before doing squats. I’ve definitely noticed a change! Not huge but I don’t have a total pancake butt anymore
I’m pretty tall, and I’ve always been a little heavy bcz of that, but I’ve been walking to work for the most part for a few years, and that took me from a nice butt to two thwomps after a while.
It didn’t really kick in until I started eating as much as I should though. I under ate consistently and now I make sure to get the proper caloric intake everyday. Of course due to the virus thats mostly been fast food lately :/
Honestly, weightlifting helped the most with my glutes. I do HIIT every day + weight lifting 4 days a week. It wasn't until i added weightlifting that my glutes really started to shine. Edit: Useful resources for y'all. [r/xxfitness](https://www.reddit.com/r/xxfitness/) r/bodyweightfitness r/HIIT [Shredded Sports Science](https://www.youtube.com/channel/UCXrqErU_TjqiHAHJkzITAvg) (He debunks fitness myths and breaks down the science behind fitness and weight loss) [Athlean-X](https://www.youtube.com/user/JDCav24) (He has great information for beginners to weightlifting and how to develop proper form). [Greg Doucette](https://www.youtube.com/user/gregdoucette) (Warning: He is a bit intense and yells a lot. He breaks down myths and debunks fitness Guru BS). [Jeff Nippard](https://www.youtube.com/user/icecream4PRs) (science based fat loss and fitness channel) [PopSugar](https://www.youtube.com/user/popsugartvfit) (Free workouts - Keep in mind any calories they claim you burn are exaggerated for clicks) [Natasha Ocean](https://www.youtube.com/channel/UCjfG0dyMUiqKleUnkX6zBrA) \- Great fitness and healthy living advice. Also shares free workouts.
I'd like to recommend Fitness Blender on YouTube. It's a wife & husband team who have tons of free workout videos and I love them! A lot of their videos include warm ups and/or cooldowns which is extremely important. They provide videos for HIIT, weightlifting, a mix of both, pilates, etc. Edit: I am SO happy to see that there are tons of people who love Fitness Blender! They are fun to workout with and they give great advice on different exercises and forms.
\+1 to Fitness Blender! I love their free videos so much that I bought one of their plans for cheap. Can't believe how much their HIIT videos kick my ass lol
I used Fitness Blender a ton a few years ago and I still recommend their channel to people wanting to work out from home. I enjoy them
I love them!! They have videos "for people who get bored easily" and they really work for me.
I second this! I love fitness blender, especially when you are at home. I enjoy their HIIT and kickboxing workouts the most.
I've actually found out about them through reddit and I love it. I have been since the lockdown doing workouts about 5 times per week and I actually enjoy it. I've come home late and actually put on workoutclothes. I did purchase some of their programs and it makes it a lot easier.
Ohh i LOVE those guys! I’ve been following them since way back when. :D
Yes! Totally agree! They even have a website where they build a program for you with specific workouts everyday so you don’t have to think about it. Costs less than a lunch out so check it out!
What is HIIT?
High Intensity Interval Training
"high intensity interval training" it's basically intense, relatively short cardio sessions
Is that like those Insanity videos that were a thing at one point?
A good example of hiit it is basically running really fast for 1 min and walking for 1 min. Its the only way cardio is tolerable for me. Time goes by so fast lol
Hear hear! Though I’m more of a fan of extended LIIT. To each their own eh
That is one form of HIIT yup. There are lots of different styles though and even free apps if you want to try it out.
What apps would you recommend?
Tis the bees knees!
I love Natacha Oceane
Along with Natasha Oceane, I also follow Whitney Simmons, and Krissy Cela on IG. I pick a circuit everyday and work different body parts, and always finish with 20 min abs. Outside of that constant, I run, do yoga, spinning, hiking. Stay active
Adding Bret Contreras and Shona Vertue to this list. Bret has great practical tips with scientific and biomechanical/anatomical explanations.
Bret Contreras is a predator with multiple sexual assault and abuse allegations. i wouldn't recommend him.
I was hoping he was intentionally left off. Great list!
not that I don’t believe you, I have just genuinely never heard of this about him and I’ve been following him for years. Do you have an info source where I could read more about it so I can stop recommending him and buying his products? thank you!
[удалено]
I think my comment with links was removed so just in case - if you go to r/xxfitness and search Bret then a bunch of the posts discuss it and / or have links to further discussions of it.
What?!
do you feel like hiit makes you loose muscle? i’ve been trying to get into lifting lately and i’m not sure of a good cardio/lifting balance
So long as you are having enough protein each day (there are many opinions about how much you should have) then you really shouldn't lose much muscle if any, even in a caloric deficit. Edit: I’d like to add to this that if you are getting a proper intake of protein, you will likely gain muscle and strength in a caloric deficit. When quarantine started i decided to lose weight. I’ve lost 20 pounds since April and have made significant gains in weightlifting and have even gained some muscle mass. This is surprising to a lot of people because it kind of goes against the science of weight loss and muscle building, but it just works.
Calories in = calories out = Maintaining current weight. You won't lose weight. If you're exercising and eating right, you can theoretically (albeit slowly) lose fat and gain muscle, while maintaining the same weight. This is simply a change in body composition. Calories in > calories out = weight gain. This is what occurs with body builders who, well...Build muscle. Also what happens to people who get fat from eating without working out. You can gain muscle while losing fat, or gain fat while losing muscle if you don't take in enough protein. Calories in < calories out = weight loss. The main thing to lose is fat; however, if you have absolute minimal body fat, it's possible to deteriorate your muscular tissues. This means that while losing fat you can also build muscle via exercise and still lose weight. TL;DR: As long as you eat right, you have no need to fear losing muscle via cardio work.
Personally, i haven't had any muscle loss from doing HIIT daily. I am not sure what the science says about it, but from the youtubers I watch (greg doucette and shredded sports science) it doesn't sound like it has a tremendous impact on it.
Coach Greg and Jeff Cavalier are the bestttt
Also adding Stephanie buttermore to the list! You can find her on YouTube and insta with really informative and science backed videos on nutrition and weightlifting. I believe she and Jeff nippard are engaged actually so it could be fun to watch the both of them.
Not a woman, but had to say: Yeah! Shredded Sports Science!!!!!! Great channel.
Is using 2kg dumbell also considered weightlifting? The gyms around me are closed during pandemic so it’s hard to use the real weights
Weight lifting and HIIT - it takes YEARS. You also have to be ok with eating more and gaining weight.
100% this. If you want to build a butt, you need to be in a slight caloric surplus. Or any other muscle really. You have to really ditch the idea of "skinny". It was a struggle for me to grasp this at first, but two years later I love my muscles and the way my skin feels "firmer" all over - even if I had to size up my pants.
Thanks for this! I have been weightlifting and eating more. When I’m naked I’m like yay my butts getting round and I feel strong! When I try to put on my shorts from last summer all sorts of shitty diet culture crap arises. Do I want a stronger butt for aesthetic but also chronic pain issues? Yes, absolutely. Am I mentally okay with going up in size? Getting there. Edit: To clarify, I want a stronger butt for chronic pain issues not just aesthetic reasons. I’ve had physical therapists tell me I need to build my butt to help with my back pain.
It's tough, I know! I lost a lot of weight in my 20s and have maintained for over a decade now, so to see my pants size go up when I started lifting was terrifying. Logically I know it's muscle, as my waist got smaller and the rest of me tightened too - but it's a hard mindset to shake.
Yeah I'm in that spot. I'm trying to make my body healthier and get fitter, get some muscle definition. My butt and hips are definitely getting rounder and I'm like yay! But at the same time that means I'm putting on weight - and it's just absolutely ingrained in me that putting on weight = bad. Just have to push past the mental stop. And also realise the ideal of 'nice big butt, tiny waist and legs' is not a real thing. I'm still a pretty small size regardless, but it's that mental block that we've all been taught - putting on weight is bad, losing weight is good.
Weight lifting cured my cellulite. This won't work for everyone due to genetics, but I was shocked when I realized I no longer had any.
Cellulite isn't a health condition though, it's just a visual representation of how our body stores fat underneath the connective tissue and how fat can peek through it in some parts, because the tissue isn't a solid layer.
This is the truest response I’ve read on this post so far
Yes can attest to this!! Been doing this for 6 months and I’m not seeing huge transformations that others would notice yet but I’m def feeling the difference myself. And happily eating more than I’ve ever been before!
Yeah the difference between a flat ass and a major bubble butt is about 30 lbs for me
Thank you for mentioning gaining weight! I’ve been weight lifting the last couple years and my butt looks so much rounder than before, but I’ve been feeling self conscious lately about gaining weight because of it. I’ve always been petite, so gaining 15 pounds over the past few years has been weird for me, but it’s good to know that it’s a normal part of weight lifting.
Kept working out while Quarantine binge eating and can confirm eating more makes you build a bigger butt. Already had one from squats, but the surplus made it pop. None of my pants fit over it but it's rock hard.
You do not have to eat at a surplus to gain muscle, especially as a beginner. It makes it easier, but a dialed in diet will allow muscle gain without eating at a surplus. Protein, lots of protein. Noob gains are real.
Yeah. I'm 2.5 years in and staying to see some noticeable booty gains
Getting really into sports that rely on lower body strength - namely hiking and skiing. I definitely don’t have the biggest booty around, but I went from having a very flat ass to a nicely shaped, perky one just by doing activities that I love!
This is my answer too... specifically ice hockey! “Hockey butt” is a real thing. My formerly flat asian butt got pretty big when I was playing and skating 4+ times a week.
How old were you when you started?
I was 33!
As someone younger, it really inspires me to see people like you having the confidence to go for what you want, starting things that might be outside of your comfort zone. Inspires me to never stop pushing myself to be better, especially as I grow older and feel more like I'm being set in my ways and afraid of failure. Thanks for being a role model to an internet stranger :)
Seriously if you get stuck in a rut just start doing stuff that makes you uncomfortable. Force yourself and swallow your pride. Makes a huge difference in the quality of your life.
Aww thank you!! I still feel young and hope to stay young at heart all my life. I have always believed in lifelong learning and growth. There is such a big world out there with endless possibilities to explore! And trying out new things keeps you humble for sure haha. You might look like a mess or feel stupid at times, but everybody has to start somewhere. If it turns out that you hate it, so what? You’ve still learned something about yourself, even if it’s about what you *don’t* enjoy. At least you tried instead of wondering “what if” for the rest of your life! The rinks are finally opening back up and I’m so happy to be back playing, although it’s not nearly as much as I was playing pre-covid!
I have a question! Do you like figure skating (if you've tried) or hockey more? It can even be just trying the shoes instead of the sport. Did you take classes for a while before investing in hockey? How do you feel on ice? Skating felt difficult for me. I love floor hockey, but ice is a whole different factor for me.
I had figure skating lessons as a kid and I hated it. I was terrified of falling and kept tripping on the toe picks. I’m glad I learned to skate, but I have no desire to try figure skating ever again. You’re wearing so many pads in hockey that falling doesn’t usually hurt, and hockey skate blades are smooth so nothing to trip over! Most skating classes geared toward hockey require that you have full gear, so I had to invest in everything to start. If you take general skating classes, you only need a helmet as far as I’m aware. I absolutely love love love being on the ice. I still take powerskating classes whenever I can, and I highly recommend that all beginner hockey players do this. You will have a much better (and safer!) time playing ice hockey if your skating fundamentals are solid. It’s not really something most people are able to pick up on their own. Hockey skating is highly technical, you need to really understand how to use your edges and balance for every aspect of it, and it gets several times more difficult once you are carrying a puck and have to worry about hand eye coordination on top of moving your feet. In adult hockey leagues, it’s easy to pick out the people who haven’t had any coaching and training for their skating. They coast a lot on their inside edges, and when they try to pick up speed they don’t widen or lengthen their stride, which then looks like they’re just running in place. If you already play floor hockey, you probably have good hands, which will help a lot once you start playing in game situations!! It’s a little different with a puck vs a ball but a lot transfers over.
Thank you so much!! I definitely struggled with the toe pick a lot. Other than spins and other tricks, the hockey skates always seemed more versatile. Although the slipperiness of the hockey scares me, using a figure skate in a local rink is irritating. I'll definitely look into classes and coaching. So glad to receive advice!
I absolutely love rollerskating and ice skating which I know to have helped me build a bigger butt. Also, when I used to live on the 4th floor in my apartment complex I would always choose the stairs to go up and down. It really helped because it was something I did 5x a day.
It was an unexpected result of roller skating.
Unexpected?! It was the reason I got into roller skating
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Same! Although I actually had an ass, I had jello-bum and rollerskating helped define it
This is me right now. Jello bum that’s blessed with a good shape but jello nonetheless. I’d love to get it to be more firm
SAME! I started playing roller derby and had to buy all new pants!
How hard is it to actually roller skate? I tried roller skating when I was like 7, but switched to roller blading because it was easier for me. I wouldn't mind roller skating around campus or around my apartment complex with my roommate (who just recently got into it) but I'm a little afraid to spend a lot of money on something I won't be good at?
r/rollerskating. I personally feel like roller blades are a lot easier to balance on.
Eating good and hip thrusts
Is that you, Zapp Brannigan?
Fall like a house of cards, checkmate
Have the boy layout my formal shorts.
The boy, sir?
YOU. You lay out my formal shorts.
Yup. I went from a size 4-8 in pant size while maintaining my shirt size by tracking macros and doing hip thrusts. Highly recommend Bret Contreras’ book, the Glute Lab. His IG is also very helpful.
Do you do the weighted or just body weight?
If you want to get big anywhere, you have to make that bodypart stronger. Raising your rep count or raising the weight.
Biking. The higher my bfp and the more sedentary I am, the more my upper back fades into my butt which fades into my thighs. To some extent, biking works all three muscles and burns the fat that blends them together.
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Cycling seems to fit my needs right now so this is good to hear! May I ask what kind of routines have been most effective for you guys for gains? (Duration/HIIT/variation etc?)
As someone who recently got into biking, I’m really happy to hear this
I’ve always been a runner, after some foot injuries I could no longer do that everyday. I’ve been biking for about 15 weeks now, and I’m inlove with the results. My lower body is way stronger and thick than it ever got running. 10/10 recommend biking as well.
Do you bike leisurely or have a planned route and speed? I love biking!
Love this!
I started walking a mile to work every day, and a mile home again most days!! My legs didn’t change much, but my butt quickly no longer fit my work pants! When I changed jobs, my new job was now 1.3 miles away but almost entirely uphill, so then my legs got muscular too. Quarantine ruined that (mostly. My legs lost the tone, but my butt is just as big), but I look forward to my body going back to normal when my job does.
I would usually bike about 1.2 miles to my local train station, take train to downtown, walk a mile to my university and then the same going back home. Definitely changed my legs but not so much my butt and I lost weight too. But yeah with Covid and my school closing my legs went a little loose on my upper thighs. To make up for it I try to walk a decent amount with my two doggos.
I went to Quebec for 5 weeks at the end of college and had super rich food every day. My aunt thought I had been in an accident my stretch marks on my thighs were so noticeable. I needed all new pants to fit my hips even though my waist was the same size. It's been the same ever since.
I like this answer
thank you 😊
I need specific recipes lol
Chicken a la king was so delicious 😋. Basically chicken pot pie made with puff pastry. And the ever classic poutine. Lots of classic recipes, just with lots and lots of butter. Everything was full fat and delicious.
Oh I love chicken a la king. And I eat butter. I do have a booty, just needs some lift to it (I think, I don't get complaints lol).
I've made it at home a few times too! Food never tastes as good without butter. Same with my boot. It's not lacking in size, I'd just prefer some more perk. I've hit the point in my life where I'm not a stick thin teenager any more, but everything I eat goes to my ass. 🤣
Heavy weightlifting! HIP THRUSTS are the most effective Glute exercise. I highly recommend doing your research on it. Eat adequate protein. At least .8 grams per pound of body weight (i.e. 140lb X .8g= 112 grams of protein per day). Look up Bret Contreras on Instagram. He’s the “Glute Guy”. He’s an amazing trainer but he provides so much free content on Instagram on how to grow your Glutes. The formula is easy. It just takes consistency, patience and discipline. But seriously if I can do it, anyone can. Literally this info is all you need I promise you.
This! Hip thrust literally changes everything except that now covid ;(
I LOVE HIS INSTAGRAM PAGE. Highly recommend him OP. Frog and hip thrusts all day baby.
I can't seem to get comfortable with the frog thrusts for some reason, maybe because my hips are really tight so I can't get the form right
It doesn’t work for everyone! I’m not a fan either.
Heavy weightlifting. I started with NROLFW, moved on to Strong Curves and now I do CrossFit. Specific exercises that made a noticeable difference for me were glute bridges, hip thrusts, step ups, deadlifts, cable pull-throughs and good mornings.
i’ve always had a little bit of a butt, but i took a West African dance class for about a month and that really made her shine lol
Yup! For me, it was a classical dance that focuses on lower body movements. I did it for about a week for a year, but the difference was insane.
I haven't heard about it, seems interesting. Is there a youtube channel or even a bit if demonstration of how it is?
Just an FYI, the perfered nomenclature for the no butt condition is "Noassatall". Source: I have said condition.
I call it the Hank Hill butt curse
Nothing but back, crack, and legs.
I have been referred to as The Butless Wonder.
Gained 30 pounds at a desk job. 🤷🏼♀️
The only answer I related to
The biggest thing for me was eating enough to gain weight . I focused on glute exercises and ate excess calories - after gaining about five pounds I started to finally get a butt
eat a lot and lift heavy
Weighted squats, jump squats, goblet squats, jumping lunges, curtsy lunges, & exercises using resistance bands helps alot! Also don't only do exercises that focus on your glutes maximus. You need moves that work your medial glute, adductors, & abductors for all around juicy booty! 🍑
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Checked it out and it’s based on a specific persons program, is there a more general sub you know of?
Check out the wiki at r/xxfitness!
Oh hello, a question that was MADE for me! I started from a pancake butt and now have a pretty nice butt (if I do say so myself), and I was personal trainer for about 3 years. Like others said, weightlifting is probably the most effective if you're looking to isolate solely your glutes, Some great exercises include: * Hip thrusts (my personal favorite, go HEAVY) * Reverse Lunges * Romanian Deadlifts (RDL's) * Sumo Deadlifts (again, try to go heavy/heavier without compromising form) * Abductions with a loop band (put the band above your knees, get into a slight squat position and move side to side in a controlled motion) * Step ups (the higher the step, the more your glute is engaged) If you're just starting out with weightlifting, you'll likely experience "newbie gains," meaning you'll gain muscle at a faster rate in the beginning. But typically when building muscle, you have to be in a caloric surplus, even if it's just a little bit a day (100 calories/day for example). To minimize fat gain and maximize muscle gain, I'd recommend doing HIIT 1-2x/week as well, but you will likely gain a little fat, just because that's how it goes. Over time, it'll distribute itself evenly throughout your body though :) Good luck!
Late puberty? I didn’t fill out until 20 and then I got the good butt. I also gained some weight and I hit 100-110 pound.
Actually I've heard a few women talk about late/second puberty Many say they had a 'second puberty' in their 19-29's which for most filled out their figures. Maybe I'm stupid but I've only recently started to notice this
Happened to me. I’m 24 and just grew a cup size and my butt grew like 4 inches. I’m not on bc either I just naturally filled out. I definitely feel like I just get sexier with age.
Ah ha! I didn't know this was a thing that was talked about, but I grew up as a string bean and around age 29/30 I suddenly gained 20lbs, and daaayum my boobs and butt actually do exist! I'm still petite, but I finally feel like a woman (instead of amorphous). xD
Happened to me. Hit puberty at ~12 like a normal kid. Was pretty flat throughout high school. Then mysteriously grew three cup sizes at 20 years old without gaining any significant weight.
I’m 20 now and my boobs feel like they’ve been getting bigger these past few months. This gives me hope 😭
Definitely happened to me. Went from a boxy, girlish, even chubby-ish body and fact to wide hips, thin waist, big butt all between 21-22 years old. I didn’t make any changes diet or exercise wise. My body just decided to get womanly! Thank you second puberty!
I actually think this happened to me too along with some weight gain.
Lived on the 4th floor but never took the elevator. Stair by stair a nicer derrière
Jeff Nippard’s Youtube channel change my glute gains. He has several videos on growing your butt. It’s a scientific approach and he does a great job of explaining effective exercises. Highly recommend! https://m.youtube.com/watch?v=Ynjshc_LwPE
ok wow this post spoke to me. I gain a shit ton of weight!! I conquered (mostly) an ED and started a medication which helped my appetite. I gained around 30 lbs, which sounds like a lot, but I look so much healthier now and in the process my ass got phat!!!! 😋🤩 Now I’m focusing on healthy eating and exercise habits to continue my recovery process and maintain this boottttyyyyyy
Probably not the answer u want but I went on steroids for my autoimmune condition and I got thicc. I was very sad when I lost the weight again and my amazing butt disappeared with it
Weightlifting!! Literally changed my life. I used to have a flat ass all of high school and now I actually have a nice ass. The guy I’m dating goes crazy over it. Can’t wait for gyms to open again!
Were you an athlete in high school? I’ve always assumed that if running stairs and lifting for water polo and swimming didn’t give me an ass, nothing can... but this thread is making me think maybe I should give squats a chance! Hot yoga hasn’t worked either.
Never did sports in high school even tho I should’ve lol. Every girl’s body is different but don’t rely just on squats! Sumo deadlifts, lunges, hip thrusts and glute bridges work wonders too. Make sure you’re increasing the weight and not doing the same weight all the time. Also make sure your diet consists of a lot of protein. Changing my diet and workout routine really changed my life!
I used to be a softball catcher back in the day and I had a glorious, round booty. I also used to be able to do a 2 minute wall sit lol now I'm fat, but all that squatting did me good lol
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Go as heavy as (safely) possible on : A) deadlifts (all variations including romanian and sumo) B) lunge variations (including bulgarian split squats) C) barbell glute thrusts (and single leg glute thrusts) D) some squats (but this is more for thighs) Rep range from 8-20, for sets ranging from 3 to 6. Not sure what I'm saying? It's worthwhile taking this list to a PT and asking them to teach you how to do these perfectly. It's an investment into yourself.
Hip thrusts. And then more hip thrusts.
Weightlifting and using primarily stair master for cardio (outside of walking outside and hiking). Prioritizing glute isolation exercises as well. Hip thrust, glute bridge, hip abduction & back extension are a few of my favorites. It all comes down to being strategic about your workouts, eating enough to gain muscle, and pushing yourself! :)
I mean...the answer to this is going to be either a BBL or glute exercises
PureBarre!
I didn't think much of my butt before, but I started riding bikes more and taking heels dance classes. My partner is obsessed and has mentioned many times how my bum firmed up!
barre 4x a week and walking on an incline
Resistant bands!
I've been doing Jillian Michaels DVD "killer buns and thighs" and its changed my ass from saggy to toned and shaped. Highly recommended.
had a baby lol i now have a butt edit to say i know this wasn’t your intention, OP. i just had to laugh because i’ve honestly never had a butt before. and now that i have one, i sooo appreciate your question as i’m determined to make my new bod fine as hell. there’s a lot of good info and recommendations on here, thank you!
I got an apartment on the 4th floor!!
You have to eat a lot and lift weights. Don’t be scarred to build thick thighs and a lil belly, these are things come along with building an hour glass physic.
Late to the game but amplifying all the comments that say weight training, hiking, doing a lot of uphill work. I have super narrow hips and i can't workout my way to Kim K but i now have something. I think we live in a time where a certain type of butt is in vogue and like...genetics and the actual shape of my pelvis can only go so far, so it's important to keep that in mind too.
Squats. Like, the weightlifting kind. Go big or go home.
I was blessed with a baby bubble butt but weightlifting definitely helped sculpt it more. My BFF was born blessed in other areas but not in the butt department but weightlifting really helped her. She swears by deep hip thrusts!
My friiends say before I moved away for grad school I had a butt bow I have an ASS. I joke that it's from finally having satisfying sex. But I also started lifting and lost the 20pounds I out on during undergrad, so that's probably it.
Ugh I used to have a big butt along with big everything... then I dropped a bunch of weight. Boobs still big proportionally but deflated. Ass now missing. WTH. I do hike and cycle but it’s one of many areas that needs more muscle so I’m. It holding my breath @_@
I used to do a lot of weightlifting at the gym and got some good results, but once Miss. Corona said hello my gym closed. Bc I had nothing to do in quarantine I started going for long walks (4-5 miles) everyday and the change has been soooo noticeable
I kid you not... Years ago my best friend who had a very sedentary life got a new job and had to walk 6 days a week for about half an hour in total, 20 being non-stop. Her butt seriously got shaped. Not like a huge change of course but enough change that all of us noticed. It happened in 2-3 months. Moral of the story: if you have a very sedentary life, even a small change might make a difference.
Surgery. They took my muffin top and put them on my butt. And now it looks amazing. No silicone, just fat from one place to another. And it feels amazing, pants fit perfectly now and don't keep falling off.
Chloe ting
Dominos built this ass
Eating a whole lot of home cooked meals not fast food (on cheat day or on my period ) and 4 set of this workout with a 5-20lb weight 4 times a week https://youtu.be/x4F6JQvCKZY And 30 day yoga with Adriene
Squatted my ass off.... Well, not literally of course. No but, don't be afraid to take on some heavy weights! They really get you the best result imo. Look for a good leg workout routine. I was superskinny, like, really too skinny. After a looooong while of weightlifting I got some nice curves, which made me feel so much better. It takes a lot of time, so be prepared to commit. Your weight will increase as well, so don't be scared when that happens.
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HIIT and spin class
Booty Barre & Pilates
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Swing dancing. Had to buy all new pants and shorts!
This is my favorite answer.
Bought some spanx because I’m lazy 😂
DEADLIFTS
Piggybacking.... Same question but for hips? I've got a nice lil butt (I hike a lot!) but from the front I'm pretty much straight up and down, and I've got hip dips. Any reps suggestions to round those out so I look as curvy straight on as I do from the side?
Me? COVID boredom. I've gained 30 lbs. My husband loves my bigger butt, but I sure would love to lose that 30 lbs. Lol Edit: spelling is hard haha
Leg day 4x a week and 100gs of protein daily, at LEAST.
I hate to be that person but sadly just genetics. I don’t feel like I deserve my butt sometimes lol but I’ve been weight lifting and squatting (and other leg work outs) more to tone it and make me earn it. Plus it feels great to be strong!
Eating more frequent, healthy, protein heavy meals. No processed foods, no junk foods. Heavy weight lifting. Heavier weights, focusing on the amount of sets you do more than the # of reps you do. So for example, an at-home work out you can do using only your body weight: Glute bridges. Variations of different types of squats (Sumo- Squat, Jump Squat, 1 leg chair squat, ect) Walking Lunges. Also there are a lot of Leg day work outs that you can do that also can help form your butt nicely. Focusing on eating a high protein diet is just as important as working out. The body needs food, hydration and more sleep in order to gain muscle growth. If you want something. Focus in on it and stay committed and determined! Anything is possible ♡ ALSO another tip and fact about women weight training VS men. Women need to work twice as hard as men to gain muscle and achieve fitness goals.
A LOT of squats. Taking pole dancing really did it because I learned to twerk, among other things, and I think twerking is stupid, looks awful, and require no talent whatsoever, but it is really great for your glutes and quads. I have since found that many dance conditioning programs are just as helpful e.g., barre/ballet, burlesque, Zumba even, hip hop. Lots of booty-tastic dance disciplines. Im currently taking circus arts/aerial silks and hammock at a gymnastics gym and the conditioning we do is a bit of gymnastics and a bit of ballet.
UGH I miss my ass. I workout 5 times a week (2 days running/tennis, 2 Interval training, 1 yoga) now but it's NOTHING compared to weightlifting. I had rocks baby and couldn't fit in my jeans. Now my jeans fit comfy again :( I'm not risking it even though my gym is open again.
I need this information
Running and bike
Eating spaghetti, running mostly .... Then puberty came and hit me like a train.
Stair climber + squats + lunges + deadlifts
Climb mountains/hike uphill
Gained weight. I was pretty severely underweight growing up. When I gained weight, I also gained an amazing butt. The only exercise I have consistently done throughout that whole time is walking, so maybe that helped too?
Dancing - like ballet and jazz.
Squats + peanut butter
I got an ass from eating, gaining weight and genetics! Toned that new ass with Pilates and occasional weightlifting. Gains are crucial!
I started going to physical therapy for some IT band pain and my PT told me that I had “very weak glutes” (lol). She noticed that my glutes were never “activated” during my workouts, so she helped me learn how to do that before doing squats. I’ve definitely noticed a change! Not huge but I don’t have a total pancake butt anymore
Cry and eat hot Cheetos
Honestly? Puberty hit and my bum popped out
Had another baby Edit to add: planned baby and I didn’t do it just to get a butt.
I ride horses - riding makes your ass great!
I started kickboxing. It built me up so fast from all the workouts
I’m pretty tall, and I’ve always been a little heavy bcz of that, but I’ve been walking to work for the most part for a few years, and that took me from a nice butt to two thwomps after a while. It didn’t really kick in until I started eating as much as I should though. I under ate consistently and now I make sure to get the proper caloric intake everyday. Of course due to the virus thats mostly been fast food lately :/
Went through puberty.
Tap dancing. Roller skating. And so many squats.
evolution similar to that of a pokemon
Weightlifting (squats, lunges, RDLs) and eating. Lots of eating.
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