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  • Toning hips/Thighs/butt

    I've lost almost 40lbs (and 3 pant sizes) on the PB since January...I've toned my upper body alot and I'm starting to actually see some stomach muscles and abs for the first time ever I think in my life. Extremely happy with the progress in those areas so far. My thighs, hips/butt though is still very flabby and I don't feel like I've seen much progress in those areas. I know I've read several times you can't spot target weight loss, but my arms, chest, and stomach have definitly improved at a faster rate than my bottom half...

    I've been doing a lot of squats, I can do 50 un weighted prisoner style ones without completely exhausting myself (its tough don't get me wrong but I'm not collapsing on the floor when I'm done). I've also been mixing it up using a 40lb single dumb bell holding it with both hands squatting (I can do about 30 of those). I've tried holding a 40lbs dumbell in each hand and squatting but it seems to bother my lower back (not got the right form I'm sure) Also with an unweighted barbell above my head. I've added 50lbs to the barebell and that definitely adds to the difficulty but I feel like I'm using my upper body again more to help stabalize it than I am really working my legs. I can do about 15 of those before I need to bring the bar down.

    My quads have gotten much tighter and I can definitely feel the muscle improvement there, but the other areas...not so much. I've also read that you should concentrate on putting the weight on the back of your feet, even lifting your toes up off the floor. 99% of the time I'm doing squats barefoot so thats easy and I do that also most of the time.

    What do I need to do, add more weight? Do lunges instead? (They are really akward feeling to me for some reason) Are there any other alternative/additional movements I can do to help strengthen and tone these areas?




    My Primal Blueprint success story. 60+lbs lost:

    http://www.marksdailyapple.com/forum...tml#post531337
    http://www.marksdailyapple.com/forum...tml#post531340

    Journal:

    http://www.marksdailyapple.com/forum/thread36329.html

  • #2
    Try single leg hip thrusts to target the butt.

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    • #3
      when you do them with weights how deep are you squatting? deadlifts and squats and sprinting are all you really need for awesome legs without getting fancy.

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      • #4
        I try to go all the way down. Its uncomfortable for my shoulders to be up in the air doing the prisoner style or with the barbell if I go ass to the grass, but definitely below horizontal




        My Primal Blueprint success story. 60+lbs lost:

        http://www.marksdailyapple.com/forum...tml#post531337
        http://www.marksdailyapple.com/forum...tml#post531340

        Journal:

        http://www.marksdailyapple.com/forum/thread36329.html

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        • #5
          why not do a regular barbell squat instead of holding it overhead?

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          • #6
            I second regular barbell squat and do it HEAVY. Your legs are used to being work horses and wont care if you do pansy stuff with them. If you want to whip them into shape, you need to push them until they almost can't go anymore. Legs are mostly mind over muscle. Your legs can do it, you just have to have the will power to do it. And when you are doing squats, you should need to be using both quads and hamstrings. If you are lifting heavy enough, your quads won't get you the whole way through the lift. You will need to use your hamstrings to get out of the bottom of the lift and your glutes to finish it.

            Same exact thing with sprints. Push your legs till they can't go anymore. It's all mind over muscle.

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            • #7
              OP - it sounds like you are making good progress (in both bodyfat reduction and performance). How much more bodyfat do you have to lose? We are all pre-disposed to lose bodyfat in sequence - it may well be that it will start to shift from your hips last.
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              • #8
                At this point I would remind you that simply walking a lot will get a lot of excess fat off. If you were looking for something outside a gym and you're not allergic, I would definately recommend horse riding as it uses your entire body and it really strengthens your legs and core especially!

                But you know, squats and stuff work too, as everyone else has said. I'm just more of an outdoorsy-work-out-without-thinking-about-it person than a gym person xD
                Bunny trainer extraordinaire!

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                • #9
                  are you squatting down like you're about to sit in a chair? pushing off from your heels? squeezing your butt cheeks?

                  variety-wise- sumo squats, plie squats, lunges, walking lunges, jump squats, box steps, side lunges, split squats, stiff leg deadlifts
                  beautiful
                  yeah you are

                  Baby if you time travel back far enough you can avoid that work because the dust won't be there. You're too pretty to be working that hard.
                  lol

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                  • #10
                    Originally posted by Coach Palfrey View Post
                    OP - it sounds like you are making good progress (in both bodyfat reduction and performance). How much more bodyfat do you have to lose? We are all pre-disposed to lose bodyfat in sequence - it may well be that it will start to shift from your hips last.
                    This.
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                    • #11
                      I'm hovering around 188-187 now and started out in the upper 220's, I guess it actually has been 40lbs. I'm 5'10 so I've still definitely got some I could lose. If I could get to consistent 180 or upper 170s I'd probably call it good, I think I'm definitely starting to get into the more difficult percentages to lose. I'll try adding some more weight to the barbell and continue doing squats




                      My Primal Blueprint success story. 60+lbs lost:

                      http://www.marksdailyapple.com/forum...tml#post531337
                      http://www.marksdailyapple.com/forum...tml#post531340

                      Journal:

                      http://www.marksdailyapple.com/forum/thread36329.html

                      Comment


                      • #12
                        Originally posted by Coach Palfrey View Post
                        OP - it sounds like you are making good progress (in both bodyfat reduction and performance). How much more bodyfat do you have to lose? We are all pre-disposed to lose bodyfat in sequence - it may well be that it will start to shift from your hips last.
                        +2
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                        • #13
                          Focus on getting stronger and lowering your bodyfat... no such thing as toning.

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                          • #14
                            I'd add in sumo deadlifts. Works the glutes, hams, and also the adductors (that is, the groin muscles/inner thighs.)

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                            • #15
                              Originally posted by arthurb999 View Post
                              Focus on getting stronger and lowering your bodyfat... no such thing as toning.
                              This. ''Toning'' is a myth. You have either muscle or fat, not some weird substance you can ''tone'' when you exercise it. Training your legs more will probably make them bigger, like the arm a tennis player uses to hit the ball.

                              If you want a nice silhouette, train both your lower and upper body and focus on nutrition. Fat should go away.

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