bigger bootie help

topic posted Tue, January 3, 2006 - 2:27 PM by  Shabnam
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I want a bigger bootie. What exercises can I do to build up my glutes? Any advice/suggestions would be greatly appreciated.

My bootie thanks you.
posted by:
Shabnam
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    Re: bigger bootie help

    Tue, January 3, 2006 - 2:38 PM
    One word: butter. Lots and lots of butter. You can either eat it, or apply it topically. The first method is more effective, but the second is much more satisfying. Good luck!
  • Re: bigger bootie help

    Tue, January 3, 2006 - 3:26 PM
    Squats. Leg press. Straight leg dead lift. Forward leaning hip extensions... go with the first two for starters. Be sure to keep your form clean, not just for safety (God forbid) but also to make sure you target the glutes.

    To make sure you are targeting your glutes on the leg press make sure your feet are as far away from you on the plate as you can safely get them and that you go FULLY through your range of motion.

    Good luck growing your can,
    Hush
    • Re: bigger bootie help

      Tue, January 3, 2006 - 8:11 PM
      A few thought on this. The average person can not get big muscles by accident. Adding some leg workouts is unlikely to give you a big butt, for a couple reasons:

      1) it takes a plan to gain muscle... expect hard work, be consistent, and give it time.
      2)muscle is much smaller in size than fat. Gaining pounds of muscle will not be obvious if it is under pounds of fat.
      3)Pay close attention to your total body fat%, you might see faster results by changing this a little bit.

      Here go some exercises you can use to change the shape of your legs, butt and lower back:
      stairs, cycling, running, walking, hiking. For walking/running an incline will make you use glutes more.
      Squats/lunges. These exercises use most of your lower body and are an efficient use of your time.



      If you a serious about making a plan here go some things to think about:

      set aside a period of time, 1 month, 3 months, whatever.
      Actually take the time to get your measurements before you start and after you finish
      Spend the first few weeks getting you body accustomed to the exercises you plan on doing. That means pick a weight that feels like it's too low and make sure you get the form right.
      There are different kinds of muscle you can gain by lifting different ways.
      Lifting for endurance will result in ever smaller, tighter, more efficient muscles.
      Lifting for power will result in bigger, faster muscles.
      Lifting for strength is somewhere in between.
      Your plan should probably start with a few weeks of endurance, then move to strength. Don't go for power until you are certain you know what you are doing.
      Make sure you rest enough between exercise. Your muscles will only grow while you are not pounding on them.
      Diet for gaining mass is just as tough as diet when you are trying to lose fat.
      If you plan on gaining 1lb of muscle a week (which is the most you can really expect) you will need to eat 300-500 calories more than your maintenance intake.
      Additionally you need to make sure you are not gaining fat while adding muscle.
      Cardio can help burn fat and give you endurance... but if you run or walk from here to Kalamazoo it's unlikely to give you big muscle.


      Given this, you should also consider making it a goal to tone and firm up your body as whole. The lower your body fat%, the more muscle is going to show.
      • Re: bigger bootie help

        Tue, January 3, 2006 - 9:35 PM

        One word: squats!

        But go slow with medium weight...don't try to lift as much as you can.
        If you're a beginner, start with a fitball between your lower back and a wall and do slow, steady squats that way.

        Also make sure you are working around surrounding muscles. Any butt looks better with well-developed hams and firm adductors. And probably a general focus on core strength will help too (heck, that helps everything).
        • AJ
          AJ
          offline 19

          Re: bigger bootie help

          Fri, February 10, 2006 - 6:35 PM
          Wide stance squats will work the glutes and hams more. Narrow stance squats the quads.
          The movement near parrallel and below is glute/ham dominant. As you straighten the leg, the quads take over.

          Wide deep squats = big booty.

          If variety excites you, then anything where you step up is good.

          Also:

          Romanian Deadlifts
          Stiff Legged Deadlifts
          Dimler Deadlifts
          Kneeling Squats
          One Legged Squats
  • Re: bigger bootie help

    Wed, January 4, 2006 - 4:30 AM
    Also try 1 leg bodyweight squats supported by holding onto a door - this seriously targets the glutes. 1 leg bent over movements also seriously use the butt as a stabilizer.

    Have fun getting junk in your trunk!

    Aaron M. Potts
    Free Fitness Tips & Podcast!
    www.fitnessdestinations.com/fitn....html
    • Re: bigger bootie help

      Wed, January 4, 2006 - 9:44 AM
      Are 1 leg squats when you bend 1 leg and squat down on the standing leg?

      I will try this one. My problem with squats have been, that when I do them, I feel it only in my thighs, not my glutes. Perhaps I'm not doing them right. I also have big thighs (quads), and when ever I do lower body work everything goes straight to my legs :(
      • Re: bigger bootie help

        Wed, January 4, 2006 - 4:56 PM
        Put the balancing leg forward, not back. Putting it behind you usually encourages bending at the waist.

        For glutes, you can also do straight legged deadlifts (learn proper techniques), it also works in the hams and lower back.
        • Re: bigger bootie help

          Wed, January 4, 2006 - 7:56 PM
          For butt-targeting cardio, do the stair stepper or treadmill on an incline. Walk at a speed of 4, incline 8% for 20 min. Sounds easy, but you'll feel it.

          For extra glute work while squatting, but a resistance band around your legs just under your knees. You will use your abductors/glutes more just to keep your knees apart while you squat because the band will make you want to bring your knees in.
  • Re: bigger bootie help

    Wed, January 18, 2006 - 12:13 PM
    Try this...

    Lay prone (face down) on a bench. Raise one of your legs so that it is extended and hovering about1/4 to 1/2 inch above the bench. Bend at the knee, bringing your leg to a right angle with your foot flexed, sole of your shoe facing the ceiling. Raise your foot straight up by lifting with your glutes and hamstrings and remember as you lower your leg, don't touch the bench, just hover. Try to work up to a few sets of 12 or 16, maybe. While you are there a couple of sets of hamstring curls are always nice too.
    • Re: bigger bootie help

      Wed, February 1, 2006 - 11:32 PM
      ooh...I really feel this one.
      • Re: bigger bootie help

        Thu, February 2, 2006 - 8:34 AM
        Shabnam, I'm glad that's working for you.

        I'm not trying to be rude but I would like to at least mention that your booty looks near perfect already in your photos.
        • Re: bigger bootie help

          Mon, February 6, 2006 - 9:49 AM
          You made me blush....
          I think my bootie is ok/fair, but I would like to have more, more, more. I would like to have a nice round onion.
          A friend told me that the glutes are a big muscle group and it would be easy to build them - I don't know about this, but I guess I will keep trying!
  • Re: bigger bootie help

    Sun, June 4, 2006 - 12:39 AM
    hi shabnam,
    my first and healthiest advice is to learn to love and accept yourself as you are and get past the cultural beauty images brainwashed and imprinted in outr culture.
    beyond that, i would recommend not getting your training information on the net. much of what i have read in response to your post may result in knee and joint problems before too long or potentially years later. you should never do excercises with weight below 90 degrees. to be clear, that means your thigh should not go parallel to the floor. heavy squats below 90 degrees are recipes for serious knee problems.

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