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8 exercises for a rock hard female butt!!

  • 30-06-2005 10:20am
    #1
    dudara
    Registered Users, Registered Users 2 Posts: 33,518 ✭✭✭✭


    Being a woman and all, the state of my backside, always features prominently in my thoughts, and I've used squatting and deadlifting to work on the glutes as well as other areas. In my browsing I found this article on "8 exercises for a rock hard female butt".

    It's just a nice little summary of useful exercises.


Comments

  • #2
    loz
    Closed Accounts Posts: 667 ✭✭✭loz


    Spotter available for women butt training - just PM lol


  • #3
    Musashi
    Closed Accounts Posts: 1,081 ✭✭✭Musashi


    I'd agree that squats and deads are both great evercises, but they have the potential to make the bottom and hips wider if your really going for heavy lifts on low reps.Have you ever tried walking lunges with no,or very little,weights?
    Just do em to burn the muscles and shape without building any new muscle.I know it is difficult for women to pack on any size,but how many are willing to risk putting any size on their botty??
    What's wrong with back side and hooking kicks for working those glutes??
    Lean against a wall in a high chamber position and keep pushing out your yop chagi,keep the muscles tight and control the movement and it will burn!
    Also, try reverse lunges where you step back into the lunge rather than forward,make sure the lead legs knee isn't out over your heel,like Long Stance,and that the rear knee does not touch the floor.I'm sure you do this in stretching anyway,just maybe not as sets of exercise.
    Post some before and after pics if you get a chance,and good luck with the Muay Thai lads!


  • #4
    dudara
    Registered Users, Registered Users 2 Posts: 33,518 ✭✭✭✭dudara


    Musashi wrote:
    Post some before and after pics if you get a chance

    Once I get the tiny bikini and the bottle of perma-tan!! Then I will strike awesome poses displaying my rippling muscles.

    That should strike enough fear into people for one day :D


  • #5
    Easygainer
    Closed Accounts Posts: 546 ✭✭✭Easygainer


    Musashi wrote:
    I'd agree that squats and deads are both great evercises, but they have the potential to make the bottom and hips wider if your really going for heavy lifts on low reps.Have you ever tried walking lunges with no,or very little,weights?
    Just do em to burn the muscles and shape without building any new muscle.I know it is difficult for women to pack on any size,but how many are willing to risk putting any size on their botty??
    What's wrong with back side and hooking kicks for working those glutes??
    Lean against a wall in a high chamber position and keep pushing out your yop chagi,keep the muscles tight and control the movement and it will burn!
    Also, try reverse lunges where you step back into the lunge rather than forward,make sure the lead legs knee isn't out over your heel,like Long Stance,and that the rear knee does not touch the floor.I'm sure you do this in stretching anyway,just maybe not as sets of exercise.
    Post some before and after pics if you get a chance,and good luck with the Muay Thai lads!

    Take a narrow stance and squat to parallel and you minimise the hypertrophy effect on the glutes. If I were a girl, I'd do SLDLs with lightish dumbells squeezing my glutes and lunges (don't worry bout weight, worry bout feel). Also, step ups onto a highish platform (at least higher than 18") would be excellent for the glute/ham tie ins. Basically you hold dumbells and step onto a platform (a bench) and step back down.

    But, if you don't have the diet in check, you'll never get it looking like you want.


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