My butt --

[Anonymous]

Anonymous wrote:ahh..you were dealt with a butt rest of your family not. My genetics did not deal me a butt and had to work at it to transform into a "normal" looking butt.

Your case, much simple to achieve but still need to work at it to maintain shape, no pain no gain as they say. Focus on cardio and abs to keep the waist in check. Squats, deadlifts and isolation exercises once a week should do unless you want to pack on more.

You could do something like this:

3 sets of goblet squats (or any squat variation) 20 reps
3 sets of deadlifts 20 reps
2 sets of hip thrusts 50 reps
finish with ab exercise for your waist AND to keep your core strong.

Activate glutes prior to workout to make sure they are firing.

What kind/how much weight are you using with these sets?

[Anonymous]

Anonymous wrote:

Anonymous wrote:ahh..you were dealt with a butt rest of your family not. My genetics did not deal me a butt and had to work at it to transform into a "normal" looking butt.

Your case, much simple to achieve but still need to work at it to maintain shape, no pain no gain as they say. Focus on cardio and abs to keep the waist in check. Squats, deadlifts and isolation exercises once a week should do unless you want to pack on more.

You could do something like this:

3 sets of goblet squats (or any squat variation) 20 reps
3 sets of deadlifts 20 reps
2 sets of hip thrusts 50 reps
finish with ab exercise for your waist AND to keep your core strong.

Activate glutes prior to workout to make sure they are firing.

What kind/how much weight are you using with these sets?

Heavy enough to challenge you for each set. Let say on the goblet squat you can lift maximum of 100 lbs once or two times, I would drop down to 30-40 lbs enabling you to do 20 reps. Focus on progressive overload to gain strength over time and gradually "up" the weights without compromising on form. You can even do single leg exercises too, split squats, RDLs, single leg hip thrusts, etc...to even out any leg imbalance which most people have.

Isolation exercises such as hip thrusts I would do anywhere from 20-50 reps. If the goal is not to build muscle but to "maintain" I would generally keep the high reps low weights scheme going forward.