Help don't want to completely lose my butt! :-)
Hi I am new to the forum and have been doing mostly primal for about 2 months now. ( I do eat dairy ) I am one of those "skinny fat" or "flabby skinny" women (45 years old) who has always, since high school, had a poochy tummy even though I am skinny. Sometimes I even look pregnant even though I'm not. This has improved on the diet, my tummy has shrunk and I"m thrilled! The problem is, I have always had a tiny, flat butt and on this program I am also losing more of my butt!! I don't have any to lose, it will be non-exsistent soon! :-) I was wondering if there are any exercises I could do that might help this, or am I just built this way and there's nothing I can do. Currently for exercise I ski and hike, sometimes hike up the mountain and ski down, and I do some free weights and some intervals either on the stair master or running. In general I am outside all the time doing whatever the season/weather permits--biking, skiing, climbing, swimming, you get the picture. And I also do yoga. Any advice to save my butt??
Add muscle! Squats will do wonders for your glutes . They are also great for your back/posture!
I third the recommendation of squats.
Also, hip/glute bridges: T NATION | Dispelling the Glute Myth
Thanks for the replies! I have always been afraid of squats because I have arthritis in my knees. Do you know if it's possible to do squats safely with bad knees? I'm hoping the way of eating will help with the arthritis too but so far it hasn't.
Don't let your knees deload at the bottom of a weighted squat. First start with body weight squats and single leg squats, then progress to weighted squats. Find a good trainer who can evaluate your form so you don't injure yourself.
I'm going to go against the grain and suggest dumbbell deadlifts since it's geared more towards hip extension and therefore involves more glute activity compared to squats (which I enjoy as well . You might also look at a single leg deadlift as this exercise involves even less movement at the knee. I second Yodiewan's suggestion of bridges and single leg bridges.
That said, increasing muscle mass will probably be difficult to achieve (gender, age, and a naturally skinny build work against you there) BUT not impossible. Muscle tone will definitely have a positive impact on how your glutes look.
It's out of my scope (and can't be guessed) to say what effect an exercise will have on your knee. Research does support the positive benefits of moderate exercise for knee osteoarthritis. Many of the exercises used in these studies focus on the quads and include partial range of motion squats, step ups, and leg extensions.
I have bad knees too and squats kill. I can't do them. If anything hurts your knees, STOP.
My top three butt builders are barbell deadlifts, barbell glute bridges, and using the recumbent bike at the highest resistance. These three things will give you an ass like nobody's business.
The glute bridge is numero uno.
How to get a Firm Booty - Glute Bridge Training Session | myomytv.com | Free Fitness Blog
This is a very good deadlift to start with. Smith machine, stiff leg. Get one of the staff at the gym to spot you and show you the proper form. You can progress to a free barbell.
Butt Exercises - Smith Machine Stiff Leg Deadlifts
Last edited by little vase; 04-15-2013 at 02:18 PM.
Another sneaky butt-builder- kettlebell swings. My kb coach swears she had zero booty before she took up swinging kettlebells.
I feel my glutes the most after doing stiff-legged deadlifts on a platform.