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Flat Butt - How to make it more shapely?
I'm cursed with a flat asian butt. How do I make it more shapely and round? I am working out and doing weight machines, but not seeing any results. Any suggestions would be helpful.
Sun. Mar 2, 9:52pm
squats to the ground or deep lunges
Monday, March 03, 2008, 12:02 AM
Different kinds of squats will help mix it up.
OP i know your pain! the best answer really is lots and lots and lots of squats. and walking/running on an incline whenever possible.
to mix up the boring squats, i do different versions of squats, such as holding dumbbells or a 35 lb plate while doing them, doing squats holding the bar overhead (get a spotter the first time you try this) or resting the bar in front on your chest and shoulders, or doing squats with one leg on a bench and the other straight down, squatting until my toe touches the ground and then back up. there are also exercises i call squat-press, where you hold lighter dumbbells at your shoulders, squat, and then press the dumbbells straight up as you stand. i mix these types of squats in a circuit with other exercises (like push-ups and rowing), so i do some form of squat almost every day, but it doesn't feel like it's getting old.
Monday, March 03, 2008, 9:56 AM
Ass/leg muscle machines.
Straight Leg Deadlifts, lying leg raises, Leg Press, Leg Extensions.
These muscle exercises sculpt the lower body and really work the BUTT muscles too! I've seen a "lift" of sorts in my backend!! Happy workouts!
Monday, March 03, 2008, 10:05 AM
When I walk a lot of stairs on a daily basis, my butt looks great!
Monday, March 03, 2008, 11:56 AM
OP here. Thanks for all your great tips!! I will give them a try and I'll let you know how it goes. So far it looks like my butt is getting smaller and flatter. Maybe these exercises will give me some back. :)
Friday, March 14, 2008, 10:01 PM
OP, I'm glad you posted this because this is me, but add in saggy too! The worst. I'm definitely going to try the stuff here. I'll report back too!
Saturday, March 15, 2008, 10:36 AM
Bigger Glutes? ? - Are Arnold's big enough ?
- go all bodybuilder and do stiff legged deadlifts - Heavy weight compound lift = large muscles. End of discussion.
Wednesday, April 02, 2008, 11:05 PM
I have a question...wouldn't working on the butt make it smaller rather than bigger? Because supposedly if you do ab workouts the right way, it gives you a flat stomach...it doesn't bulk it up. I don't know...it confuses me!
Thursday, April 03, 2008, 8:28 AM
You can't spot reduce by exercising - that is a myth but you can spot increase - like if you did heavy bicep curls like crazy you would get "bun guns" - it works the same for big buns ;)
Thursday, April 03, 2008, 10:23 AM
Thursday, April 03, 2008, 12:27 PM
I have the opposite problem...I have what you would call a "ghetto" booty. And I got it from lots of squats in high school...to tell you the truth I love it!! So get after those squats!
Thursday, April 03, 2008, 3:50 PM
I'd love to have a flat butt.. keep on dreaming!
Thursday, June 11, 2009, 11:18 PM
Stiff leg dead-lifts
stairs (2 at a time) or bleachers
Friday, June 12, 2009, 12:22 AM
Squats, squats, and some more squats...or a little exercise that my roller derby team calls the butt party....start out on all fours, lift leg straight up in the air however many reps you want..we do 18, then w/same leg lift knee off ground up to the side, kind of like you are trying to do the chicken dance w/your leg, and then keep your leg straight out behind you and lift in the air w/out bending the knee..then repeat same thing w/the other leg...This burns, but it burns so good! :-) If you do this every day or every other day you should see results pretty quickly.
Friday, June 12, 2009, 9:27 AM
question on squats
In high school I did a lot of squats for soccer. I never had pain. Now - i'm not sure whats going on, but i tend to have a piercing pain in the tailbone region when i do them. Could I be doing them wrong now that I have no one to correct my form? I'd love to be able to do them again - without the pain. Right now, I've been doing leg lifts to help the booty :)
Friday, June 12, 2009, 3:35 PM
sqauts, squats, squats. Single most effective exercise for shaping things up back there. The bonus to squats is that they exercise the biggest muscle group in your body- which helps you get the most bang for the exercise buck.
You want to make sure you are in zero pain and do this very infrequently, and definitely get someone at the gym to spot you.
Wednesday, June 22, 2011, 11:11 AM
Crossfit. Totally works. My friend stopped because she didn't want such a shapely butt!
Sunday, June 26, 2011, 8:27 AM
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