Booty Maxx anyone?

[Anonymous]

http://buybootymax.com

The concept seems simple, and I know the moves that you do on this contraption do target your butt, but wondering if anyone has the Booty Maxx?

I've been working out for years, and have spent hours doing lunges and squats but cannot seem to be able to "lift" my backside and give it even just a little roundness.

I'm quite lean, and have a typical white girl ass. It's not flat but its not round either.

anyone?

[Anonymous]

No don't waste your money on that crap!!

[Anonymous]

Search "Strong Curves: A Woman's Guide to Building a Better Butt and Body" on Amazon. Reputable and recommended to me by a personal trainer. Better use of money and time

[Anonymous]

Ther s tons of good programming out there to"build curves" and they're free. T-Nation (don't get putt off by the name, the content is very good) has a whole section on women's weight lifting/bodybuilding. Very informative. Bodybuilding.com has a very helpful community as well for women.

[Anonymous]

I agree don't fall for that gimmicky contraption. Instead use cable weights at the gym for kickbacks or other isolation exercises to target the glutes. You're likely quad dominate so exercises like the squats and lunges will recruit the quads foremost and some glutes. Try some deadlifts especially Romanian deadlifts it seems to shape the glute-hamstring tie in better and give you more roundness in the backside. If done right with correct form you should see results fairly quick with a "typical white girl's ass" genes. Glute muscles are both fast and slow twitch muscles so use a mix of high reps and medium reps. Eat enough to support the gains.

[Anonymous]

Okay, great advice here! thank you for saving me $40

so much knowledge on this board, glad I asked.

I do weighted squats, lunges, dead lifts and kick backs already. Might need to increase my weight on the dead lifts and squats though.

Will also check out T-Nation and that Better Butt book too! thank you as always.

[Anonymous]

So funny to me how everyone wants an ass now. What happened to being offended when told your ass is big?

[Anonymous]

do hip thrusts. Really engage at the top of the movement. Game changer for me.

[Anonymous]

Anonymous wrote:do hip thrusts. Really engage at the top of the movement. Game changer for me.

OP here - do you mean bridges? If so, I do these as well. Sometimes weighted, sometimes not. Again I think I just need to increase my intensity.

Question is how to do that. do I add more weight or do I do more sets/reps?

[Anonymous]

Anonymous wrote:

Anonymous wrote:do hip thrusts. Really engage at the top of the movement. Game changer for me.

OP here - do you mean bridges? If so, I do these as well. Sometimes weighted, sometimes not. Again I think I just need to increase my intensity.

Question is how to do that. do I add more weight or do I do more sets/reps?

These are great not only for building glutes, but helping generate power as well. Power movements are generated from you hips/glutes.

Squats, deadlifts of various variations (RDLs, stiff leg, deficit) are all great for building the posterior chain. If you're squatting ensure you're below parallel, preferably ATG.

[Anonymous]

https://www.t-nation.com/training/flat-butt-fix

[Anonymous]

OP, some things to keep in mind if you don't know already: Keep doing squats, deadlifts and lunges, add in RDLs, hip thrusts, back extensions (for the upper glutes), cable pull throughs, etc...There is no shortage of effective exercises compound or isolation so that's the good news, the bad news is it's not easy to properly work or activate the glute muscles without other muscles taking over, the quads or the surrounding muscles...i.e. If you've been working out for years you might fall in this category if you haven't achieved your goals yet.

The key elements for me is the mind-muscle connection make sure you feel the muscles and range of motion (ROM) is sufficient, and activate those glutes before workout. Your hip flexors may be tight prohibiting your glutes to fire properly. Try mini-bands for extra resistance. Push off with your HEELs when performing exercises such as squats, lunges, DLs, you may want flat shoes without the arch. Nike Frees are good all around shoes, those works for me. I use chuck taylor's sometimes when i squat or DL but found them to be too unstable when doing exercises like lunges.

So again, there are many effective exercises in the gym to choose from but everyone has their own preferences and ones that work for them because everyone is different. It's easy to say just squat, but that may not necessarily be true. Same with hip thrusts, it's an excellent exercise but for me my quad takes over on my one leg due to my slight leg imbalance.


I've gone from flat to round over the years and added 3 or 4 inches to my butt and also do online personal training.

[Anonymous]

I also suffer from white girl pancake ass. Has anyone had success with Jillian Michaels Killer Buns & Thighs? Or any other at-home workout video? I have 1-yr-old twins in daycare and have no money or time for the gym or a personal trainer.

[Anonymous]

Anonymous wrote:OP, some things to keep in mind if you don't know already: Keep doing squats, deadlifts and lunges, add in RDLs, hip thrusts, back extensions (for the upper glutes), cable pull throughs, etc...There is no shortage of effective exercises compound or isolation so that's the good news, the bad news is it's not easy to properly work or activate the glute muscles without other muscles taking over, the quads or the surrounding muscles...i.e. If you've been working out for years you might fall in this category if you haven't achieved your goals yet.

The key elements for me is the mind-muscle connection make sure you feel the muscles and range of motion (ROM) is sufficient, and activate those glutes before workout. Your hip flexors may be tight prohibiting your glutes to fire properly. Try mini-bands for extra resistance. Push off with your HEELs when performing exercises such as squats, lunges, DLs, you may want flat shoes without the arch. Nike Frees are good all around shoes, those works for me. I use chuck taylor's sometimes when i squat or DL but found them to be too unstable when doing exercises like lunges.

So again, there are many effective exercises in the gym to choose from but everyone has their own preferences and ones that work for them because everyone is different. It's easy to say just squat, but that may not necessarily be true. Same with hip thrusts, it's an excellent exercise but for me my quad takes over on my one leg due to my slight leg imbalance.


I've gone from flat to round over the years and added 3 or 4 inches to my butt and also do online personal training.

^^^^^this is amazing! I really appreciate this information - thank you PP!!

And yes, I've been doing squats and lunges for years and still have a white girl's butt Figured I was just incapable of building muscle there!

Thank you also to the PP who suggested T-Nation. I went to the website yesterday and looked at the exercises on the Flat-Butt Fix page! Went to the gym yesterday afternoon and actually used some of the exercises! Yeah me

[Anonymous]

Anonymous wrote:OP, some things to keep in mind if you don't know already: Keep doing squats, deadlifts and lunges, add in RDLs, hip thrusts, back extensions (for the upper glutes), cable pull throughs, etc...There is no shortage of effective exercises compound or isolation so that's the good news, the bad news is it's not easy to properly work or activate the glute muscles without other muscles taking over, the quads or the surrounding muscles...i.e. If you've been working out for years you might fall in this category if you haven't achieved your goals yet.

The key elements for me is the mind-muscle connection make sure you feel the muscles and range of motion (ROM) is sufficient, and activate those glutes before workout. Your hip flexors may be tight prohibiting your glutes to fire properly. Try mini-bands for extra resistance. Push off with your HEELs when performing exercises such as squats, lunges, DLs, you may want flat shoes without the arch. Nike Frees are good all around shoes, those works for me. I use chuck taylor's sometimes when i squat or DL but found them to be too unstable when doing exercises like lunges.

So again, there are many effective exercises in the gym to choose from but everyone has their own preferences and ones that work for them because everyone is different. It's easy to say just squat, but that may not necessarily be true. Same with hip thrusts, it's an excellent exercise but for me my quad takes over on my one leg due to my slight leg imbalance.


I've gone from flat to round over the years and added 3 or 4 inches to my butt and also do online personal training.

PP, what online personal training program do you use?

Other PP with the 1 yr old twins, ^^^ this would be a great option for you!