gluteus maximus

  • Posted by a hidden member.
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    Jul 19, 2009 9:11 PM GMT
    I've been exploring numerous exercises and increasing my cardio activity, but I just can't seem to get the ass (ha ha) as firm as I'd like it. So my question to all of you out there who have the more toned, bubbly butts is: "what is it you do?"
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    Jul 19, 2009 9:23 PM GMT
    all I have to say is that your butt is fine.
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    Jul 19, 2009 10:34 PM GMT
    Depends. Do you want a firm chiseled butt? Or a bubble butt badonkadonk?

    5125125125og3.jpg

    bubblex.jpg
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    Jul 19, 2009 10:36 PM GMT
    I recommend two servings of Haagen Dasz Chocolate Chocolate Chip every evening right before bed. That's what I did and I have a great ass.
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    Jul 20, 2009 1:08 PM GMT
    Squats, Lunges, and fire hydrants.

    and a tiny bit of fat for that flawless giggle.
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    Jul 20, 2009 1:12 PM GMT
    xrichx saidDepends. Do you want a firm chiseled butt? Or a bubble butt badonkadonk?

    5125125125og3.jpg

    bubblex.jpg


    uggggggh number one = grotesqueicon_evil.gif

    number two = well we've got a winner!!!!! icon_biggrin.gif
  • HndsmKansan

    Posts: 16311

    Jul 20, 2009 1:14 PM GMT
    I do squats and leg presses... I was told that helps.

    icon_biggrin.gif
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    Jul 20, 2009 1:14 PM GMT
    Definitely walking lunges. Whenever I do them consistently over a few weeks, my glutes get stronger/firmer/shapelier. Be sure to focus on using your hamstrings rather than relying on your quadriceps.
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    Jul 20, 2009 1:23 PM GMT
    Rockbiter saidDefinitely walking lunges.


    You mean like this?icon_lol.gif


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    Jul 20, 2009 1:54 PM GMT
    Walking Lunges
    Dead Lifts
    Stability ball stuff


    http://www.realjock.com/article/1441/

    We needs this stickied.
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    Jul 20, 2009 2:05 PM GMT
    Pinny saidWalking Lunges
    Dead Lifts
    Stability ball stuff


    http://www.realjock.com/article/1441/

    We needs this stickied.


    that's a really good workout. The first time I did it, I was sore for 3 or 4 days icon_razz.gif
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    Jul 20, 2009 2:09 PM GMT
    squats work well if your form is really good, which it should be anyway to prevent injury, but form and hvy weight can increase the glutes, but I think lunges are the ticket.

    I can use dumbells and do walking lunges and my ass is screaming the next day...lunges hit the ass better i feel like.
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    Jul 20, 2009 2:12 PM GMT
    I've gotten a little bored with the traditional exercises for the glutes so I invented my own.

    Any exercise when you are standing and able to keep both feet on the floor can double as a glute exercise. (dumbells, barbells, pulleys etc.).

    I put a pilates ring between my knees and concentrate on "grounding" myself. Its pretty amazing how the slight pressure of the ring will make you keep your butt and hips in line, forcing you to use your glutes

    Swimming is also great.

    And if you have a job where you are not always sitting at a desk helps too.
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    Jul 20, 2009 3:06 PM GMT
    in any exercise and importantly with leg exercises, you need to contract the muscle while your doing the work in both directions.

    In a squat, squeeze like nuts on the way down and then squeeze like hell on the way up..

    you'll be in tears of agony and joy before you know it icon_razz.gif
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    Jul 20, 2009 4:41 PM GMT
    Pinny saidWalking Lunges
    Dead Lifts
    Stability ball stuff


    http://www.realjock.com/article/1441/

    We needs this stickied.


    Thanks for that link dude, definitely gonna try those out next time I'm at the gym.
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    Jul 20, 2009 5:32 PM GMT
    Walking lunges
    http://dailyburn.com/exercises/512183-Lunges-Dumbbell
    and Romanian Deadlifts
    http://dailyburn.com/exercises/512186-Romanian-Deadlift
    They really work the both lower and upper glute - try them and see how you feel. If your sore you know what to keep doing to build the muscle and STRETCH - the glute can pull on your lower back and cause problems..

    I suggest you also do back extensions...
    http://dailyburn.com/exercises/512199-Back-Extensions
    That helps make your lower back to your glute NICE and curvey like the second ass pic .... icon_smile.gif WOOF!

    Good luck!
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    Jul 20, 2009 8:29 PM GMT
    redbull saidsquats work well if your form is really good, which it should be anyway to prevent injury, but form and hvy weight can increase the glutes, but I think lunges are the ticket.

    I can use dumbells and do walking lunges and my ass is screaming the next day...lunges hit the ass better i feel like.



    Are you its the lunges that have your ass screaming? lol ..
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    Jul 20, 2009 9:27 PM GMT
    I do squats (lots of them) and lunges. I also ride my bike (great for the thighs and butt).

    I like my ass... it's little, but bubbly.
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    Jul 20, 2009 10:14 PM GMT
    CuriousOne said
    redbull saidsquats work well if your form is really good, which it should be anyway to prevent injury, but form and hvy weight can increase the glutes, but I think lunges are the ticket.

    I can use dumbells and do walking lunges and my ass is screaming the next day...lunges hit the ass better i feel like.



    Are you its the lunges that have your ass screaming? lol ..



    LMAO!! unfortunately yea thats the reason...I try to work it out so it will be screaming from another reason, haha.
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    Jul 20, 2009 10:51 PM GMT
    StudlyScrewRite said
    Rockbiter saidDefinitely walking lunges.


    You mean like this?icon_lol.gif




    This is so hilarious....GOOD ONE!!!icon_lol.gif

    My advice..., lift heavy with less repetitions, and eat more protein after you workout your glutes. I cycle a lot so I have to avoid losing my ass from so much cardio and that is helping me to keep it and growing it a little bit more. I try to stay away from squats to avoid injuries and do more seated leg press machines and jumping squats. GOOD LUCK!
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    Jul 20, 2009 10:54 PM GMT
    Stairs.

    Leg lifting (squats, lunges, stiff leg deads, hamstrings.)

    You have to have muscle to have an ass.

    If you're small, you won't.

    Think about what what your uses your butt when you exercise. After you think it through, and observe yourself, in the gym, it should all become very apparent.
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    Jul 20, 2009 11:22 PM GMT
    scarabboy saidI do squats (lots of them) and lunges. I also ride my bike (great for the thighs and butt).

    I like my ass... it's little, but bubbly.

    *drools*
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    Jul 20, 2009 11:30 PM GMT
    lilTanker said
    scarabboy saidI do squats (lots of them) and lunges. I also ride my bike (great for the thighs and butt).

    I like my ass... it's little, but bubbly.

    *drools*

    icon_redface.gif

    icon_wink.gif

    Thanks, tanker!
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    Jul 20, 2009 11:48 PM GMT
    PILATES!icon_biggrin.gif
  • jgymnast733

    Posts: 1783

    Jul 20, 2009 11:51 PM GMT
    SQUATS are good as well as running up stairs using only the hamstring and butt muscles..[avoid using the quads]...Thats what i do and i think i look pretty okay back there..My adult pix really show off that tight bubble
    icon_eek.gificon_eek.gificon_eek.gificon_eek.gificon_eek.gificon_eek.gificon_eek.gificon_eek.gificon_eek.gificon_eek.gif