So I'm pretty small sized, kinda flat chested and my ass is unshapely and also flat. Bummer. I wanna get that ass into shape but even after googling it profusely I'm unsure of the best exercises to do... So much for googlefu skills. Anyone out there who does specific exercises that work? I have back issues that effect my posture so when I do squats, all the strain goes into my quads and none whatsoever on hamstrings and glutes. Any advice on that?
There are a few ways you can work your glutes. Squats are a big workout but you have to make sure you have the right form. You said that when you squat you feel it in your legs more, that is because when you are doing your squats you are balancing more on the palm of your feet rather than the heel of your foot. When you squat with most of your weight balanced on the heel of your foot it activates your glutes (bum) and your core more so than your quads (thighs) and calves. Another workout for your glutes is the deadlift, look it up for further details on how to do it. It also works your core and quads.
Maybe try those skecher shoes. Shape ups or wtv they called Sent from my SAMSUNG-SGH-I337 using Grasscity Forum mobile app
Weighted lunges are what I like to do, but also hip lift progressions which help your lower back all while working out your glutes. Make sure you do these on a thick Matt or carpet because your tailbone might hurt. Squats are great! But as it was mentioned above FORM IS KEY. Try a variation of squats. A good one is squat kick backs. You can also play around with a towel and wen you squat down. Push whichever leg is in the towel straight out to your side as you come down, and bring it back in back to standing. Just google these workouts and make sure you try them out. And don't just do the same workout every single time, confuse your body and give yourself a bit of variation to break the monotony. Good luck
Barbell squats and dead lifts. Point your toes out more and adopt a shoulder width heel position. If you squat more ATG then you will definitely feel it in your glutes and hams. And if hill sprints. I have never felt more sore in my ass than doing hill sprints. The soreness even beats a squat workout.
The best workouts have been talked about already but if you do cardio do the stairmaster that will help you put the donk in your budonkadonk. Sent from my SGH-I337M using Grasscity Forum mobile app
hahahaha I almost spewed my drink when I read this xD Squats are probably the best workout to get an ass. "Dude, she squats."
Thanks guys! Been working on my squats again, waiting to see the difference Hahaha definitely looking at twerking, but it's gonna be for the bedroom not clubs
Do lots of heavy squats where you can only do so many sets of 8-10 reps...and keep upping the weight as your butt gets stronger and bigger - lots of protein too (1g per lb you are) and make sure you have a caloric surplus to your maintenance requirements
Who wants muscles? They're marvelously unattractive. Just eat healthy. Why are people so self conscious and try to change their body? Bugs me.
squat, lunge, side lunge, run some stairs, not directly an ass work out but learn how to kick a heavy bag right and you'll feel yo ass burnin too, s'all in the hips.