Butt Help!

[trinsdad]

My wife has an awesome body. She is getting soft in the rear and has always admired a strong powerful behind.


Can on of you suggest the best way to add some large muscle to it?

She is 5'2" and petite ..that is her only weak spot. Her level of fitness is moderate advanced. She has lifted consistently for 10 years, but never really attacked that area.

 

[P-funk]

lunges, step ups, staggered squats, staggerd squats with back leg on bench, squats. Standing cable hip extension

 

[Arnold]

1. Squats
2. Squats
3. Squats
4. Squats

and, squats!

 

[trinsdad]

Can you give me an out line of sets and reps and weight increase or drop sets ...what ever might be good?

Thanks

 

[gr81]

deep squats

 

[P-funk]

Can you give me an out line of sets and reps and weight increase or drop sets ...what ever might be good?

I have no idea what your wife's strength is like. If she has been working out for 10 years then it should not be hard for her to add a couple of these exercises into her program. I listed enough exercises that she can take a few and mix it up each week. Basically try and shoot for 3-4 sets with 10-12 reps. Lunges also work great if you have access to an aerobics studio because you can do them walking across the room. She can also try side walking lunges, were you stand/ take a step sideways, pause and squat all the way down, then come back up and bring your feet together and then continue by taking another side step.

deep squats

In my oipinioin these aren't the best option because of the stetch being places on the ligaments of the knee when you squat down that low and the risk of injuring the spinal erectors do to the fact that squating that deep you will have to go into an anterior pelvic tilt.

 

[gr81]

how deep are you talking P?

 

[P-funk]

When people say deep squats I think "ass tp the grass"....lol, how deep are you talking??

Usually, if you have the flexability (proper amount of dorsio flexion and hamstring flexability that is) to do a parallele squat that is good enough. If not, just above paralell will be fine. Work with in your own range of motion and continue to stretch and work on your flexability so that range of motion gradually improves.

 

[gr81]

I don't mean for her to be "hittin the basement" necessarily but I think at least just below // would work best if she specifically wants to hit the butt, don't you think?

 

[trinsdad]

Ok..we'll add that this week to the program. Thank you!

 

[P-funk]

I don't mean for her to be "hittin the basement" necessarily but I think at least just below // would work best if she specifically wants to hit the butt, don't you think?

Going down below parallel really puts a lot of strain on the ligaments. I do really deep sqauts (ass to the grass) sometimes with low weight so that I can strengthen my spinal erectors and that may be a good idea for someone like you or I but for someone like this working on getting down below parallel seems uneccesary. Also, if she has never doen sqauts before she is going to have to work on her form just to get down to parallel let alone go below it. See what I am getting at?

 

[Arnold]

Originally posted by gr81
how deep are you talking P?

I go below parallel, always have. I see it as the ONLY way to squat!

I do not recommend that a beginner go this low, not until they have gained the flexability and coordination of the movement.

In this pic I would say Tom has another 6 inches to go down!

 

[Arnold]

Originally posted by P-funk
Going down below parallel really puts a lot of strain on the ligaments.

Show me some proof please!

 

[gr81]

Originally posted by Prince
I go below parallel, always have. I see it as the ONLY way to squat!

Absolutely. I agree with Prince you MUST go deep, that is the only way to squat, unless you are purposely trying doing otherwise. After all, half squat = half leg. If she has never squated than you are right she must work on her form which would be going deep. If she learns early on to only go down so far with light then what makes you think that she will go deeper when the weight gets heavier and she becomes more advanced.

 

[The_Assman]

I have to totally agree 'ass to the grass' is the best way for glutes and overall quad development ...i hate it when i see guys using too much weight and doing pathetic little curtsies!

Trust me on this...I am an assman

 

[NickB]

Jane-fuckin'-fondas are a "favorite" down at the army station. Down on all 4s, pull your knee to your chest, kick back. These are killer and you really feel it in yer rear.

Firehydrants are another good one. Down on all 4s, and, well, leg out to the side like a dog relieving itself

 

[OceanDude]

Back to the original topic of the dreaded female flabby butt syndrome. Of course doing glute exercises will help but the fundamental problem is fat. My wife is a very lean and strong 125 pounder at 5 8' with a stunning figure. Guess where the single place is that she carries any fat - yup, the butt. It's not unsightly by any means but it's not rock hard back there either. In her case it would not be "worth it" for her to drop another 3-5 to make that totally perfect because she would look too thin in other areas. So, I guess what I am saying is that the person should focus on fat loss rather than just trying to develop only the glutes and also consider that unless they have perfect genetics it may be pragmatic to reduce to a reasonable level that can be sustained and then live with a slight softness in that area ( especially after age 40 if she is into that scenario).

 

[trinsdad]

NO..she is in fantastic shape everywhere at 32 years old she is only 109 and 5'2". Only thing we need to really work on is her glutes. We are focused on getting our form down with free bar squats at the moment before we go heavy....but we will go heavy...


You must go heavy....

 

[powerhousebabe]

I know several really good glute exercises. I???m also trying to make my glute tighter and I found that walking lunges really work. What she should do is really sqqeeeeeze that glute a do a straight leg kickback as you come up for the next lunge.

Also a couple things she can try is shuffling with rubber bands or those rubber tubes around the ankles. Make sure you go slow and thighs are parallel to the ground so you can really feel the burn.

Another one is what I like to call sumo walk. It looks exactly what it sounds. What you do is squat down (lower the better) like a sumo wrestler with the rubber tubing around the ankles and walk forward.

I know several more but those are some really good ones. oh yeah and DON???T FORGET TO SQUEEEEEZE!!!!

 

[gr81]

ooh ya baby, squeeze that ass!