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2003/05/20, 11:06 AM
i've been lifting heavy for my legs for about 4 months and i see very little progress on my butt. i do different squats, split squats & leg press.... and nothing. i do cardio 3-4 times a week for no more then 20 minutes. i've incorporated a spinning class to help but nothing...
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2003/05/20, 11:08 AM
oops, forgot to mention i work out my legs and glutes 2x a week.
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2003/05/20, 01:15 PM
I agree - lunges should work - also, add as much weight as you can on your squats (while keeping proper form), that might help too.
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2003/05/20, 01:50 PM
Dead lifts work real well, hypers are good for the upper area of the glute, abductors are good for the sides of the glutes. lunges, sqauts, kickbacks and hydrants. Trust me, that area kept me from competing. If you are doing pullovers for the upper part of your chest as you come up to go over your head keep your glutes as tight os you can for toning. For cardio use the elliptical machine at the highest incline is great for the glutes also.
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I will lift my own weight someday!!!!!
THE NATURAL WAY IS THE ONLY TRUE PATH TO SUCCESS, PRIDE, JOY, HAPPINESS, LONG TERM FULFILLMENT AND SELF-ESTEEM!
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2003/05/20, 02:40 PM
Also - try lying on a swiss ball, head and shoulders upported on the ball, place your hands (with dumbbells or bar in them) acros your hips and lift and lower with your glutes.
Funny, most people complain about theri butt getting too big, do you mean it is sagging?
Try doing some plyometric sets inbetween your squats, supersets of squats and jumlsquats really suck, step-ups and reverse lunges.
Cardio on the stepmill really tightened up my backside..
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Challenge + Consistency = Results
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2003/05/20, 02:52 PM
Asimmer, indulge me, what is a jumlsquats?
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I will lift my own weight someday!!!!!
THE NATURAL WAY IS THE ONLY TRUE PATH TO SUCCESS, PRIDE, JOY, HAPPINESS, LONG TERM FULFILLMENT AND SELF-ESTEEM!
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2003/05/20, 03:28 PM
Sorry, that was supposed to read jump squats!
Hey - here is the BUST YOUR BUTT workout from M&F Hers,
try it once a week for 6 - 8 weeks and you will see a definite improvement!
BUST YOUR BUTT WORKOUT
1) warm-up thoruoghly, break a sweat on some cardio equipment and stretch!
2) Use weight for the first exercise in each superset and just bodyweight for the second exercise. For the squat and deadlift use weight that you can lift for 10 reps, but no more than 12, in good form. For the walking lunge and step-up use a weight heavy enough to feel fatigued after 12 - 15 reps a side, in good form.
3) Use only bodyweight for the plie squat, jump squat, reverse lunge, and hip extension. Aim for 20 reps, but stop if your form starts to waver.
4) Keep the pace steady - don't rest longer than it takes to set up the next exercise.
So - you do these supersets, three sets each alternating before going on to the next superset.
Squats superset with plie squats
Walking Lunges superset with jump squats (your quads will fell like they are going to explode, just hang in there)
Step-ups superset with reverse lunges (you can make those plyo lunges if you feel like more of a challenge)
Romanian (stiff-legged) dead lifts superset with hip extension on swiss ball (or lying on your back on a swiss ball glutes rasies, which are less stressful on your low back).
Eat clean, do this work out once a week instead of your compound leg day and follow it for at least six weeks. You will see results!
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Challenge + Consistency = Results
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2003/05/20, 03:34 PM
thanks for all your input.
asimmer: my butt has left the building. i used to have one. i lost a lot of weight in a short amount of time (had my tonsills removed) and now it's just gone. i hate it and i am so embarassed about it.
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2003/05/20, 03:44 PM
Try that workout, and try doing legs once a week - if they can't recover they can't grow - Good Luck!
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Challenge + Consistency = Results
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2003/05/21, 01:57 PM
I was going to start a new post today about lunges, but since you all are on the subject....I have real problems with this one. I can't seem to stay balanced without holding on to something; I start to topple, seriously. My husband does them and wants me to do them. I tried doing the walking ones and got such a cramp in my right thigh that I had to quit after one and a half sets. Is there any other exercise similar to this one? Is there anything wrong with doing them and holding on to something with one hand? Help.
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2003/05/21, 02:00 PM
I have to hold onto something as well red :o) I've been told there's no shame in being a little clumsy on these when you first start doing them <smile>
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2003/05/21, 02:10 PM
Try putting a swiss ball inbetween your low back and a wall, then set your legs into a lunge position - the ball helps keep you balanced while your body learns the lunging motion. Sounds like maybe you have tight hip flexors - most people do from sitting a lot at work, whatever. Make sure you warm up really thoroughly - the older we get the longer it takes, I have had to accept that and warm up ten minutes on a machine now instead of my old five minutes, I also do specific warmup exercises for the work out - for legs I do bodyweight squats and reverse lunges. Make sure to stretch your quads and hipflexors before and inbetween sets. My sister has really tight hip flexors and we found that putting her back foot on a box (I would guess six inches high) alleviated it, then she can do a set on one leg, switch legs and do the set on the other leg.
Remember - you brain and muscles have to create a neural pathway for every new movement - it takes time, but it will get easier with practice. If you have access to a pool, you may find doing walking lunges in the water more comfortable and that will help build you up for doing them on dry land.
Good Luck!
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Challenge + Consistency = Results
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2003/05/21, 02:17 PM
Wow, thanks Asimmer :o) Roughly how much do swiss balls cost? Is there anything important I need to know before purchasing one? What are good stretching exercises for tight hip flexors?
Thanks again.
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2003/05/21, 02:27 PM
swiss balls run anywhere from 20 - 45 bukaroos, depending on where you get one. Target carris them, or online go to powersystems.com. get the right size for your height and now you have a whole new world of exercises you can do! Exciting!
A good hip flexor stretch - before or after you workout, lie on one side, bend your leg on the floor side for balance, support your head with your arm on the floor side. eeping your hips stacked one on top of the other, reach behind you with your hand, bend your upper side leg and grab you shoelace part of your foot. Keep your knee level with its hip, don't arch your back and press through your top hip more than pulling on your foot. Be gentle.
A good hipflexor stretch inbetween sets - Standing near something that you can rest your hand on for balance, step one leg behind you like you are going to do a lunge. Now with both fet on the floor, tuck your tail under a little and lower yourself down until your feel your front hip area stretching. Focus one pushing through the rear legs hip.
Another good stretch for people with tight hips is the number four stretch - lie on your back and cross one ankle over the other knee (like you do for oblique crunches) then gently pull the bottom leg towards you so it pushes the crossed-over leg in - you should fell an awesome stretch in y our hip and glutes. switch legs and repeat.
Good luck!
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Challenge + Consistency = Results
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2003/05/21, 03:48 PM
asimmer: i scoured my cousin's old m&f for hers and found the workout. i did it this morning and it was intense. did i understand the article right. 3 sets w/weights then the 3 sets of the exercises w/o out the weights? i also rested between weighted sets to recover... hopefully this work out will do the trick.
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2003/05/21, 08:18 PM
Wow, that looks like a great leg/glute workout. I certainly appretiate the info. That is my one big problem area-more than anything!
I just had my fifth baby (via c-section) two and a half months ago. We call her our "big oops" :). Anyway, before I got pregnant, I was weighing about 120 at 5'3" w/ 17 percent body fat. I was supplementing with creatine, glutamine, and glucosamine. I was pretty high energy and was beginning to get ripped. I was even seeing the nasty cellulite start to improve. Now, I'm weighing about 140 and looking like I'm a chunk of flab. Having been on bedrest seems to have done my body in. I've lost so much strength and put on so much weight. Anyway, most of it is in my rear (so it seems to me). I'm getting conflicting info. Should I be focusing more on cardio or should I be lifting theway I was before I was pregnant. Since I'm nursing, I can't supplement the way I did before, but I know I need to try to eat more (even though I'm heavy, I'm not eating very much because I often get so busy that I will forget to eat). Another thing is this, I seem very tired-outright exhausted after my workouts. Any remedy ideas for that?
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2003/05/22, 01:44 PM
With a new baby I'm sure you are exhausted morning, noon and night and most likely not getting enough sleep. If you are not eating properly, especially pre/post workout, that would add to your exhaustion. There will probably be more detailed posts about this as I am not an expert, but I'm sure you need a high protein meal or snack before and after. Good Luck
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2004/05/23, 10:44 AM
bump
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2004/05/23, 10:49 AM
A long overdue clarification - do one set of weighted exercise and immediately do a set of the non-weighted exercise, no rest.
I am making this a sticky because it is an awesome butt workout!
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If you fall down seven times, get up eight.
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2004/06/11, 10:02 AM
Just wondering if anyone has tried this workout?
I did this workout yesterday morning WOW!!! What a great "complete" leg workout! All my leg muscles are sore equally which is nice (well if you consider not being able to get off a chair "nice").
I'm curious to hear from anyone who has tried it. I'm going to make this my leg workout for the next 8 weeks. I'll keep you posted.
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2004/06/11, 02:10 PM
oliveu2 - I did this workout for a few weeks lasyt year - really liked it! Keep us posted1
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If you fall down seven times, get up eight.
I\'m not lazy, I\'m energetically challenged.
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2004/06/15, 11:17 AM
You should get a book bag and fill it with weights, and walk a few miles with a straight back and then do 100yards of lunges with the bag on. You'll be sore for days and it will build lots of muscle.
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2004/07/13, 10:37 PM
cc7007 did you have a butt from working out and then you had to stop so then you lost it?
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