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  • Help with my flat ass

    You read that right - not a fat ass, a FLAT ass. I've been Primal for two years now and have seen such great results. I'm strong and lean and feeling great! But there is an aesthetic issue...my ass is flat and no matter how many squats I do, or Warrior poses, or kettle bell swings or flying dogs, I'm not really getting great results unless I flex my glutes all the time. Also, I notice that when I do too much toning on my glutes my tailbone seems to scrunch up and it gets really sore - sometimes it just hurts all the time.

    So I think maybe there's some muscle adhesion going on or something (my hamstrings are really tight, FWIW), but I would like the forum's advice on the best and fastest way to remedy this problem! I want to look great naked, and that ain't gonna happen as long as my ass looks so sad! Help!

    Stats as of 3/1/12:
    5'10" female, 38 y/o
    Currently 140 lbs., approx 25% body fat
    WEIGHT GOAL: lose a bit more body fat and tighten up the rear end...basically, I want to look great naked. Everywhere else is looking great, but my ass/hips/thighs are being a bit stubborn. TMI?
    DAILY MACRO TARGETS: Cal: 1,857. Protein: 100g (400cal). Carb: 75g (300cal). Fat: 128g (1156cal).
    EXERCISE GOAL: incorporate 2-3 strength training sessions and 1 sprint session per week.

  • #2
    bam
    Baby Got Back: All You Need To Build Yourself a Proper Ass Munchies, Muscles, and Mischief

    and bam
    The Glute Stretches That Everyone Ought to Know About.

    but i'd mainly focus on the stretching since you're already doing butt work
    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

    Comment


    • #3
      Originally posted by bloodorchid View Post
      Great links!

      Comment


      • #4
        Originally posted by ommmmaggie View Post
        You read that right - not a fat ass, a FLAT ass. I've been Primal for two years now and have seen such great results. I'm strong and lean and feeling great! But there is an aesthetic issue...my ass is flat and no matter how many squats I do, or Warrior poses, or kettle bell swings or flying dogs, I'm not really getting great results unless I flex my glutes all the time. Also, I notice that when I do too much toning on my glutes my tailbone seems to scrunch up and it gets really sore - sometimes it just hurts all the time.

        So I think maybe there's some muscle adhesion going on or something (my hamstrings are really tight, FWIW), but I would like the forum's advice on the best and fastest way to remedy this problem! I want to look great naked, and that ain't gonna happen as long as my ass looks so sad! Help!
        “BODY BY SCIENCE” — ESPECIALLY FOR WOMEN

        Comment


        • #5
          Thanks for these links! I get the stretches in most of my yoga classes and I can see that I need to do more muscle-building. My strength training tends to be with bodyweight since I travel a lot for work and don't belong to a gym. Is bodyweight simply not enough weight to make the grade? Also, to have a great-looking butt do I just need to be flexing all the time? When I don't flex I get flat-tire syndrome back there...tmi but it's true. Will my gluteus build to the point that my butt stands up nicely even when I'm relaxed? I wonder if the flat-tire thing is because the muscles are adhered to the hamstrings or something like that, and getting pulled down.

          Stats as of 3/1/12:
          5'10" female, 38 y/o
          Currently 140 lbs., approx 25% body fat
          WEIGHT GOAL: lose a bit more body fat and tighten up the rear end...basically, I want to look great naked. Everywhere else is looking great, but my ass/hips/thighs are being a bit stubborn. TMI?
          DAILY MACRO TARGETS: Cal: 1,857. Protein: 100g (400cal). Carb: 75g (300cal). Fat: 128g (1156cal).
          EXERCISE GOAL: incorporate 2-3 strength training sessions and 1 sprint session per week.

          Comment


          • #6
            Squats'n'deads with heavy weight.
            Lifting Journal

            Comment


            • #7
              Cross-trainers, for me, which happen to work better than running ever did. Glutes can be built through cardio. I'm told I have a very muscular bottom.
              F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

              Comment


              • #8
                I'm in the same boat and I've been doing squats with increasingly heavy weight for 2 years now. I think its a genetic thing but I try to look at the bright side - I'm ~30 pounds overweight but my pants aren't too tight in the butt

                Comment


                • #9
                  I'm glad I'm not the only person with this problem! I have no butt! (Thank God I got my Mom's boobs, or I'd be a sad little tomato shaped person . . . more like a cake pop actually, all round up top and chicken legs).

                  I will definitely incorporate more of those exercises into my workouts. Hope it helps. Though, I can squat press nearly 300 lbs. as it is (nice quads, but still no butt).

                  *fingers crossed*
                  Healthy Bucket List:
                  • Summit all of Colorado's 14-ers
                  • Hike the Appalachian Trail
                  • Do a real pull-up
                  • Run a 5k
                  • Be "Hot For Training Camp"



                  Check out my journey at Outdoor Amy's Blog.

                  Comment


                  • #10
                    You may want to do a review of your posture. Take a look at Esther Gokhale's book. Many people tuck their pelvis when standing which gives the ass a flat appearance and is also bad posture.

                    Comment


                    • #11
                      Originally posted by BananaLeaf View Post
                      You may want to do a review of your posture. Take a look at Esther Gokhale's book. Many people tuck their pelvis when standing which gives the ass a flat appearance and is also bad posture.
                      Interesting! Checking it out now.

                      Stats as of 3/1/12:
                      5'10" female, 38 y/o
                      Currently 140 lbs., approx 25% body fat
                      WEIGHT GOAL: lose a bit more body fat and tighten up the rear end...basically, I want to look great naked. Everywhere else is looking great, but my ass/hips/thighs are being a bit stubborn. TMI?
                      DAILY MACRO TARGETS: Cal: 1,857. Protein: 100g (400cal). Carb: 75g (300cal). Fat: 128g (1156cal).
                      EXERCISE GOAL: incorporate 2-3 strength training sessions and 1 sprint session per week.

                      Comment


                      • #12
                        Originally posted by OutdoorAmy View Post
                        Though, I can squat press nearly 300 lbs. as it is (nice quads, but still no butt).
                        The first link in this thread talks about this, actually. It says that if you're not squatting low enough, it'll just work your quads but won't get the glutes developed. You might want to check that out and check your form.

                        (I'm also glad I'm not the only person with this problem!)

                        Stats as of 3/1/12:
                        5'10" female, 38 y/o
                        Currently 140 lbs., approx 25% body fat
                        WEIGHT GOAL: lose a bit more body fat and tighten up the rear end...basically, I want to look great naked. Everywhere else is looking great, but my ass/hips/thighs are being a bit stubborn. TMI?
                        DAILY MACRO TARGETS: Cal: 1,857. Protein: 100g (400cal). Carb: 75g (300cal). Fat: 128g (1156cal).
                        EXERCISE GOAL: incorporate 2-3 strength training sessions and 1 sprint session per week.

                        Comment


                        • #13
                          I'd still love some advice about how to build up my glutes without my tailbone hurting so much! Anyone?

                          Stats as of 3/1/12:
                          5'10" female, 38 y/o
                          Currently 140 lbs., approx 25% body fat
                          WEIGHT GOAL: lose a bit more body fat and tighten up the rear end...basically, I want to look great naked. Everywhere else is looking great, but my ass/hips/thighs are being a bit stubborn. TMI?
                          DAILY MACRO TARGETS: Cal: 1,857. Protein: 100g (400cal). Carb: 75g (300cal). Fat: 128g (1156cal).
                          EXERCISE GOAL: incorporate 2-3 strength training sessions and 1 sprint session per week.

                          Comment


                          • #14
                            I would recommend running sprints. Especially hill sprints.

                            The gluteus muscles in humans evolved to be so huge compared to those of other mammals, because it provides stability when running upright, in lieu of a tail. There are several exercises that specifically target the gluteus, but running is a good compound exercise which will save you time and effort. I'd personally rather do 10 mins sprinting like crazy, than 20 mins doing butt-clenching moves!

                            I get a pain in the butt frequently, caused by sciatica, but it is the 'transferred pain' type of sciatica, not related to spinal damage. Basically, pain from too much sitting around! I found that since starting running and eating primally, it hurts less often. Get your butt x-rayed, to rule out anything more serious like a slipped disc.
                            Last edited by CaveWeirdo; 05-29-2012, 01:11 AM.
                            Start weight: 238 lbs (March 2012)
                            Current weight: 205 lbs (July 2012)
                            Loss so far: 33 lbs!!!
                            WOE: Primal + IF
                            Movements: Hiking, sprinting.
                            Goal: to see my abs some time in 2013!

                            Comment


                            • #15
                              I suggest that the tailbone hurts because of the tucking process. So many women do it (though it is unusual in women in general, a lot of people do it -- usually men, but a lot of women too).

                              I suppose a good yoga teacher could help you get the proper alignment of the pelvis (which is neutral rather than tucked under or released back through most yoga poses, as well as in regular standing posture).

                              At least, that's what it sounds like to me.

                              Comment

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