Exercise! - Good ol' glutes - shape 'em, tone 'em... bulk 'em up?

05-04-2011, 05:05 AM
Odd topic, I know! :)

I have this fear of losing the weight I need to lose and getting down to goal... and ending up with a flat, small butt. I'd be pretty disappointed, so I want to counteract that as much as possible. Frankly, I want it firmer, rounder, and if at all possible, larger.

The last time I was at a normal-ish weight, my rear looked fabulous. Of course, at the time I wasn't satisfied (funny how that works!), but when I look back on it, it was like I had a perfect, toned half-circle back there. I'd kill to have that again, but then, I was all of about 17 years old at the time, and I hadn't even thought about cellulite yet. The years, the fat and the gravity haven't been especially kind to my rear view.

Bottom line (pun intended!): I want to make sure that throughout the process, my butt doesn't deflate. I am doing a regular routine of weighted squats, lunges, glute bridges, bird-dogs and hydrants to try to bulk up and tone my behind. I believe that deadlifts are also particularly helpful, but I don't have access to heavy enough equipment for that. My main cardio exercise is brisk walking for 1hr+, which I find sometimes makes my bottom so sore (depending on terrain) that I have to skip a day, which is probably a good sign for muscle-building purposes. Oddly, even if I work the muscles to fatigue with the bridges/squats/etc., I'm not often very sore the next day. I wonder if adding weight/subtracting reps (I'm at 10 now) would make a difference.

I'm just wondering if anybody has any tips or tricks that have helped them in their quest for an improved rear view, if anyone's had success in that department, or if anyone just has similar goals!

05-04-2011, 09:40 AM
Running has helped shape me up a nice bum!:D

05-04-2011, 01:32 PM
youre definitely going to want to lift HEAVY... for deadlifts, squats and lunges. ALso add step ups and Glute-Ham raises. To be honest though, i doubt you will really "bulk up" anywhere, because you are in a caloric deficit, trying to lose fat, correct? You cant really have both (building muscle requires a caloric SURPLUS, while shedding fat requires a DEFICIT). There is something to be said for newbie gains.
But you need to change it up. dont do the same routine, same weights, same reps, everyday! Research "hypertrophy glutes" or something, and it will tell you the type f lifting you need to be doing.... heavy heavy sets of 4-6 reps, changing the tempo of the lifts, constantly stimulating in a different way