Exercise to lift a flat butt!!!

[The Savvy Sistah]

Okay as i'm looking in the mirror before my shower I had to stop and stare at this flat butt of mine. What happened to it !!!:cry:

Do any of you exercise gurus know of any exercise I can do at home to help me tone up my bottom.

Please I need help!!!

[nychaelasymone]

Okay as i'm looking in the mirror before my shower I had to stop and stare at this flat butt of mine. What happened to it !!!:cry:

Do any of you exercise gurus know of any exercise I can do at home to help me tone up my bottom.

Please I need help!!!

squats and more squats and even more squats.

[The Savvy Sistah]

Thanks!!

Squats here I come!:grin:

[OrangeMoon]

Okay as i'm looking in the mirror before my shower I had to stop and stare at this flat butt of mine. What happened to it !!!:cry:

Do any of you exercise gurus know of any exercise I can do at home to help me tone up my bottom.

Please I need help!!!

Spinning gave me an bottom it not like pow ping wow roses are thrown at my feet or competing with Melissa Ford, Buffy da Body or Deelishis or nothing but damn it when I put on my boy shorts and my regular panties there is not excess panty flapping behind me.

As suggested do some squats and add a weight bar if you can.

[nychaelasymone]

Thanks!!

Squats here I come!:grin: OH yeah...side leg lifts......standing up you just lift each leg to the side....this tones your thighs and helps lift the booty. Lunges work really well for toning the lower body, especially the booty, thighs, and the tummy. Stair climbing....don't place the entire foot on the step when you walk up them....but the front half (toes and ball of the foot).....make sure you have good posture and tuck in that belly. And last but not least walking.

Hth's

[Radianthealth]

I second squats...they help create a really nice firm strong booty :)

[MochaWisdom]

i am ready to squat on

[ryanshope]

Power squats--how u think JLO got that phatty :lachen:


http://www.askmen.com/sports/bodybuilding_150/179_fitness_tip.html

1- Power squat
The power squat primarily targets your glutes and hamstring muscles, but it also works the lower back slightly. This squat variation is a great alternative for those who are looking for a variation to the more traditional exercises, such as hamstring curls and deadlifts.

Generally, you should be able to lift a slightly heavier weight during the power squat, which makes it ideal for those who are trying to maximize leg development. If you’re in this group, you will want to regularly include this exercise in your program.

The power squat requires a smaller angle between the upper body and the lower body, than do traditional squats. As such, you will need to lean forward and shift your weight slightly backward to really target in on the glutes. Also, when setting up this lift, the bar should be resting on the back, upper portion of the shoulders. The placement of your hands will be a personal choice, but most will use a narrower grip unless flexibility is an issue.

Your head should also be kept up, with the shoulders back and the chest out -- this will help to keep your back straight and prevent injuries. The stance you take will also be a personal preference: Some people are able to squat really well using a narrow stance squat, while others prefer a wide stance. The most important factor is that you are able to maintain your correct balance and form, so use the stance that allows you to do this the best. Your toes should be pointed outward, at about a 45-degree angle. This will help to keep the weight distributed over your base.

Once you have this starting position ready, slowly begin to squat down, until your rear is about even with your knees, and press up to complete a single rep.

The power squat focuses on building power and you’ll want to work in a rep range that is conducive to this. Perform 4 to 5 sets of about 3 to 6 reps.

[ryanshope]

And the stair stepper..man, if you want to get a little umffph with it...get on the stair stepper for 30 minutes....you will be so tired and your hiney will be throbbing, but after like 4 workouts you will see that hip start to lift..


SAGGY BOOTIES UNITE!!:grin:

[Bubblingbrownshuga]

Since I am trying to cut out bills, my gym is my home. To help lift my phatty, I run up and down the stairs 10 times. This is no longer causing the burn, so I will do 2 reps of 7 next time. I do singles by running up the steps, walking up the steps then I double the steps.

[Nonie]

What worked/works for me:

1) Squats without going all the way down. Also knees must remain behind toes when you go down, not protrude forward. But should be aimed backwards like you're reaching for a chair placed a li'l too far behind. Weight should be on heels and the push should be from heels. No weight towards toes. The diagram below gives a good demo of how I do mine. I also keep feet about hip width apart, not wider. I find going any lower brings my thighs into the workout and thunder thighs isn't exactly the look I'm going for.
http://images103.fotki.com/v425/photos/3/31573/211946/Squat1-vi.gif
http://images103.fotki.com/v425/photos/3/31573/211946/Squat2-vi.gif

2) A variation of this exercise:

http://www.bodyfatguide.com/butt_gr3.gif

The difference is you are not on raised on your hands but your upper torso is lowered so you're resting on your elbows and forearms. Also, you're wearing an ankle weight on the raised leg. Lastly, your knee is bend...thigh parallel to the ground... foot flexed and underside pointing at the ceiling.

Now you lower your knee to the floor (doesn't have to touch floor) and then raise it as high as you can aiming foot towards the ceiling in a slow controlled motion. Keep abs pulled in at all times so as not to arch your back and make sure your torso is facing down (don't twist torso when you raise foot up). If you do it right, you will get a good burn in your booty. Oh and the working leg remains bent throughout the exercise. Put another way, your shin/calf remains at about 90 degrees to the ceiling.

Here's the visual:
http://images115.fotki.com/v675/photos/3/31573/211946/the_bottom_line_1-vi.jpg
http://images111.fotki.com/v728/photos/3/31573/211946/the_bottom_line_2-vi.jpg
When I lower my knee, I don't bring the foot down the way the starting position looks, but rather I bend the leg more to keep the foot lifted - I think your butt stays engaged this way.

3) Walk up stairs ensuring you keep weight on heels. If you remember the form I explained for doing squats so you don't allow knees go beyond toes, lean forward a bit keeping a straight line to butt and lift yourself to the next step using heels, you'll get a good butt workout. You will have to lean forward just a little to keep your balance and get a better "hit". (Again think of squats but it's like squats with one leg at a time.) I also do a variation of this where I lift the hip of the leg on the higher step before I step up just to hit a different spot.

4) Walk up an incline. If you have a treadmill, always do the incline walk. Leaning forward slightly gives butt a better workout.

That's all I can think of now.

[MonaRae]

This is right on time. Most of my hinnie is hibernating in my upper thighs.

[LaNecia]

Exercises I've found useful:

1. Angled Leg presses w/feet HIGH on the platform (push through heels).
2. Verticle Leg Press: Feet forward on platform (only back half of feet on platform, push through heels). (Can be done unilaterally)
3. High Bench Step Ups
4. Reverse Lunges
5. Kick backs (kneeling, resistance bands, body weight).
6. Glute Hamstring Raises
7. Partial Stiff leg dead lifts
8. Lying Leg curls (at peak contraction, raise knees off bench 1-2 inches by squeezing glutes).
9. Walking on treadmill, max incline
10. StepMill (using every other step @ a pace that allows you to concentrate on flexing your glutes as you step).
11. Walking Lunges (outside or on treadmill).
12. Plie Squats

HTH.

Vixx

Ps. If you go heavy on squats you run the risk of widening your waist due to having to engage your core muscles more to stabilize all the weight. And...you'll widen your hips. Rather than focusing on the amount weight that is moved, concentrate on the contraction (squeezing the targeted muscles) when executing the exercises.

[Soliel185]

:boxing: no joke. Part of it is b/c we do alot of sprints which engage your fast twitch muscle fibers and get you cut up reeeeeal quick. Second you can squat with no weight - it'll still work. Or try using resistance bands, you can get a decent set at Walmart.Wide leg/Plie squats are also very effective. Lunges with kick-back - Lunge forward, when you bring up your back leg kick it up behind you and focus on contracting your hamstring. Right and Tight hamstrings = nice lower buttock lift. The leg lifts - we do 50 ea leg at the end of every class - on hands and knees, lift knee/leg out to the side at a 90 degree angle and then kick it back behind you and straighten it out.Your foot should be level with or above your head.This will burn like a mother. Hamstring curls will also help and last but not least - get in touch with your glutes. Practice clenching them tight together, and then do one at a time. See how fast you can alternate. If you get it right you'll be able to shimmy and shake your butt like Shakira!

[honeybadgirl]

Spinning gave me an bottom it not like pow ping wow roses are thrown at my feet or competing with Melissa Ford, Buffy da Body or Deelishis or nothing but damn it when I put on my boy shorts and my regular panties there is not excess panty flapping behind me.

As suggested do some squats and add a weight bar if you can.

YEAH!! i've been spinning too, 3x a week and i started to notice my butt looks round from the side. i keep saying that when i look in the mirror. i thought that spinning was doing it:yep:
but yes, i agree with everyone else squats and lounges(i hate lounges:wallbash:)