Build-A-Booty

[amberella]

Alright, well I just wrote up a big ol' long thread and it logged me off for taking to long...

So here was the meat & potatos of the issue

I have pretty close to no ass.
And what is there is small, soft and not perky and I am tired of it!!

I was going to look on the exercise database on the site but cannot find it now.

Can you ladies please please help me create a bottom?

I don't have gym access all I have is a home gym
[url=http://www.sears.com/shc/s/p_10153_12605_00614623000P?keyword=weider]Weider Weight System, Pro 4950[/url]
a 10kg medicine ball
a few dumbbells
and my body

I need to build a bottom!!

Thanks for any help in advance gals!

[KKKRRR]

Stiff leg deads(2 leg or 1 leg)

Glute Ham Raise

High Step Ups

Cable Pull Throughs

Reverse Hyperextensions

Lunges

Wide Leg Squats

All of the above will help your cause

[Nic902]

For me its all about DEEEEP squats...shoulder width and wide stance, SLDL and heavy walking lunges!!!

The booty is a big muscle and can handle a good beating...challenge yourself

[amberella]

Thanks ladies!
I appreciate the help more than you know, a good friend of mine just moved back home and wants us to spend a lot of time on the lake with them this summer...so yeah, no more jacking around!!

[BootyBootyBooty]

For me:
Bulgarian Split Squats
GHRs
Explosive squats/skips/hangcleans

[xooxnikkixoxo]

Lunges, single leg deadlifts, deadlifts, squats have worked well for me

[dbroncofan]

I will share some of my booty with you! I have too much...okay..seriously for me what built my glutes was squats...almost any variety, deadlifts, walking lunges with heavy weight, big moves like power cleans etc.

[TruSouldier]

Originally Posted by amberella

Alright, well I just wrote up a big ol' long thread and it logged me off for taking to long...

So here was the meat & potatos of the issue

I have pretty close to no ass.
And what is there is small, soft and not perky and I am tired of it!!

I was going to look on the exercise database on the site but cannot find it now.

Can you ladies please please help me create a bottom?

I don't have gym access all I have is a home gym
[url=http://www.sears.com/shc/s/p_10153_12605_00614623000P?keyword=weider]Weider Weight System, Pro 4950[/url]
a 10kg medicine ball
a few dumbbells
and my body

I need to build a bottom!!

Thanks for any help in advance gals!

Okay, here's the deal with the booty. Since you're flat, you'll benefit greatly from priority training this area. Everyone has given you suggestions, but without explaining the finer points of the movements and what parts of the glutes they stimulate most.
The upper portion of your butt is built by doing rotation, abduction and hip hyper-extention moves.
Fire Hydrants or side-lying Rotations (with legs bent @ 90 degrees) should be your first exercise. Use resistance (rubber or pulley cable) as you become more proficient.

Follow this with standing Abductions (using resistance as well).

Your next move should be a choice between Quadruped Hip Extensions (donkey kicks):This move can also be done pendulum style on a leg extension/curl. Or, you can interchange it with single leg Hip Thrusts (Raise). Do these two movements in a 1 and 1/4 rep fashion, performing the quarter rep at the top (peak contraction).

These 5 moves will effectively build your upper glutes and serve as a pre- exhaust before performing hip and quad dominant movements.

Follow this with any hip dominant movement of your choice (preferably RDL's, SLDL's or Pull-Throughs). The key to these moves is to start contracting the glutes as soon as possible when you start your ascent. The glutes work hardest through the mid-third portion of your range of motion. Doing one full rep followed by a rep that brings you only 2/3's of the way up will help in keeping tension on the glutes.

Lastly, all of those hip and knee extension exercises mentioned will do wonders, but (no pun intended) for the lower portion of the glutes mostly. Whether it be squats, lunges, step-ups or leg presses, make sure you follow the same rep pattern as the hip hyper-extension movements. That is, do 1 full range of motion rep, then follow it with a 1/4 rep at the bottom portion (mid-point) of the range of motion. From the mid-point to a quarter of the way upward is when the glutes work the hardest during a hip and knee extension exercise.

I hope this helps and i'm sure you'll get great results if you prioritize yout butt. Good Luck, but you won't need luck, it'll work!

[amberella]

Thank you everyone for responding, I am going to try and put together a program for myself this weekend...don't want bathing suit season to sneak up on me again this year

[firespinner93]

I read an article by Chad Waterbury that recommended sprints. 10 secs all out with a minute (I think) recovery. Let me see if I can find the article. Here it is:
[url=http://figureathlete.tmuscle.com/free_online_article//the_fast_track_to_a_hard_ass]Figure Athlete - The Fast Track to a Hard Ass[/url]

Hope this helps.

[Nic902]

Originally Posted by firespinner93

I read an article by Chad Waterbury that recommended sprints. 10 secs all out with a minute (I think) recovery. Let me see if I can find the article. Here it is:
[url=http://figureathlete.tmuscle.com/free_online_article//the_fast_track_to_a_hard_ass]Figure Athlete - The Fast Track to a Hard Ass[/url]

Hope this helps.

I love sprints! Just take a look at a sprinters legs and booty

[amberella]

Originally Posted by Nic902

I love sprints! Just take a look at a sprinters legs and booty

I should remember this, I was a sprinter in HS and the legs were always killer...the booty was still small, but it was firm and perky!!

Note to self after rains end, sprints!!

[BeanBabe]

you can do kettle bell swings with your DB as well..those are killer on the glutes. And instead of walking anywhere lunge

[firespinner93]

I personally hate lunges. They really hurt my knees, and tend to make my quads sore rather than my glutes. Can a booty be built without them? Or do I need to suck it up, check my form and move on?

[xooxnikkixoxo]

Originally Posted by firespinner93

I personally hate lunges. They really hurt my knees, and tend to make my quads sore rather than my glutes. Can a booty be built without them? Or do I need to suck it up, check my form and move on?

If your knee goes over the toe during lunges, your hitting your quads more, if not ur butt will take up the slack. I found that single leg deadlifts build my butt up the most, though.

[MuscleMama87]

hmmm....I train from home and I find that these exercises work best for the bum:

Bulgarian Split Squats
High Step ups
Lunges
Weighted Butt Bridges
Weighted Donkey Kicks
One-legged Deadlifts

Hope this helps