Tell me your best exercises for a toned butt

[Anonymous]

Anonymous wrote:Lunges and squats. But if you're genetically flat-assed, not much you can do about it other than plastic surgery.

+1

[Anonymous]

personally having a genetically flat ass (classic asian flat ass) I've been able to build a normal looking ass over the years from lifting weights and so can anyone. the glutes are like any other muscle in your body, and with proper resistence training and diet to support the growth, you can transform your butt.

My body is an ectomorph type so it's harder to add mass and takes a little longer but the good news is the glutes is the largest muscle on the body and can withstand lot of training and there's a host of effective exercises that's already been mentioned. Squats, lunges, deadlifts, hip thrusts etc...

i would recommend hiring a personal trainer to begin your journey.

[Anonymous]

OP here,
Thanks for all the good ideas.

[Anonymous]

newbie here. what are deadlifts?

[Anonymous]

Nothing is better than squats. Nothing. Even plastic surgery is not better than squats.

[Anonymous]

Anonymous wrote:newbie here. what are deadlifts?

deadlifts is basically an exercise where you bend over and pick up things using the hips primarily throughout the motion. It works the butt and hamstrings if done right and upper back. There are different variations of deads and resistence used, search online for more details. i like the romanian deadlifts (RDLs) for the glutes, personally.

Deadlifts and squats have long been considered the "kings" for the posterior chain.

[Anonymous]

Anonymous wrote:

Anonymous wrote:newbie here. what are deadlifts?

deadlifts is basically an exercise where you bend over and pick up things using the hips primarily throughout the motion. It works the butt and hamstrings if done right and upper back. There are different variations of deads and resistence used, search online for more details. i like the romanian deadlifts (RDLs) for the glutes, personally.

Deadlifts and squats have long been considered the "kings" for the posterior chain.

Be very careful that you do this exercise correctly, you can really injure your back otherwise. Have a trainer at your gym show you.
Its important to keep your knees soft (not locked) when bringing the weight from the floor, up. keep your back straight!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:newbie here. what are deadlifts?

deadlifts is basically an exercise where you bend over and pick up things using the hips primarily throughout the motion. It works the butt and hamstrings if done right and upper back. There are different variations of deads and resistence used, search online for more details. i like the romanian deadlifts (RDLs) for the glutes, personally.

Deadlifts and squats have long been considered the "kings" for the posterior chain.

Be very careful that you do this exercise correctly, you can really injure your back otherwise. Have a trainer at your gym show you.
Its important to keep your knees soft (not locked) when bringing the weight from the floor, up. keep your back straight!

Make sure that whoever shows you how to do deadlifts really knows how to do them. Get recommendations for a well-qualified trainer if you have to; it's not worth injuring your back to do them on your own. Really.

That goes for squats, too, so many people don't know what they're doing, and you're not doing yourself any favors by winging it.

[Anonymous]

Ice Skating. My son play college hockey and has butt muscles from all the skating he does.. Also lots of squats and deadlifts.

[Anonymous]

I'll second skating. Ice, roller, what have you.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:newbie here. what are deadlifts?

deadlifts is basically an exercise where you bend over and pick up things using the hips primarily throughout the motion. It works the butt and hamstrings if done right and upper back. There are different variations of deads and resistence used, search online for more details. i like the romanian deadlifts (RDLs) for the glutes, personally.

Deadlifts and squats have long been considered the "kings" for the posterior chain.

Be very careful that you do this exercise correctly, you can really injure your back otherwise. Have a trainer at your gym show you.
Its important to keep your knees soft (not locked) when bringing the weight from the floor, up. keep your back straight!

I second this. Especially RDLs can really destroy your lower back. I would say that before anyone start these exercise, they spend at least 4 week on core, getting their back ready.

[Anonymous]

Dead lifts: Squeeze shoulder bLades together before you start and keep them retracted throughout the movement. Also prepare for the movement by tightening your lower back. Back is straight throughout the movement- head looks up. Don't let back round at all!. Keep weight on your heels. I prefer an alternating grip. Feet shoulder width apart. With enough weight, it's completely aneorobic so you can be wasted after 1 rep. But start with light weight and more reps.

Also, have box jumps been mentioned. Another good one.

[janesmith]

Regular squats and side lunge squats

[Anonymous]

OP again. Thanks for the input. Have watched several versions of the "right way" to do squats and lunges on youtube. Very helpful.
Also, I have a bosu ball and am incorporating some of the exercises from the associated videos. Good for balance as well as core.
Am hopeful for improvement in core strength and toned butt!
Cheers.

[Anonymous]

Pauline!

http://www.amazon.com/The-Butt-Bible-Disc-Set/dp/B005KCIQQS/ref=sr_1_1?ie=UTF8&qid=1372276382&sr=8-1&keywords=the+butt+bible+workout