I’m 22 years old and active; by active I mean working out between 2 and 5 days a week. I am long and lean, weighing between 136 and 141lbs. Not bad, I admit. I have a great upper body look but my bum seems to be lacking no matter how many squats/lunges I do (and I usually do 10 sets of 10…so a good hundred). My bum gets a little more ample, but not significantly. I find the muscles on my lower back/upper glutes get worked more than anything and that’s not what I want! What I need is to work my lower bum region, right in the area that should be ROUND, not flat…I understand that my body type is longer and leaner and I shouldn’t expect to have a ‘badonka donk’ but is there anything else I could do? Am I not focusing on the right muscle group while I’m doing it? If anyone has any tips, it would be greatly appreciated. Oh, and just for further info, I’m a big stair master fan and, occasionally go for long distance run. I don’t want an upside down triangle bum. Help!

Use more heavy weights to develop muscle. The glutes are a large muscle group and can handle heavy weight and work volume. I recommend doing stiff leg deadlifts with as much weight as you can handle for 4 sets of 20. Use a weight that makes it difficult to perform the entire 20 reps. You should not be able to perform more than 20 reps with the weight you select:

http://www.exrx.net/WeightExercises/GluteusMaximus/BBStrBackStiffLegDeadlift.html

If you want good posture it’s essential, and becomes even more so if you are stressing other parts of your body through strength building exercises.

i kind of already do,
but i need it to get toned and stuff..
and i want to also get my thighs toned out too but like pretty much all exercises for thigh muscles work out your glutes.
i know my butt is going to get small but as i continue exercising will it come back?

hehe(:
thanks.

Drink a lot of whole milk a day. Eat plenty of almonds, walnuts, lean proteins and whole-wheat pasta.

If you have a bicycle, the gears on the hardest setting to pedal and ride it everywhere.

Find an amount of weight that feels just a little heavy for you and follow this routine:
Workout A:
Deep (Butt below parallel) Squats
1 set 5 reps No weight
1 sets 5 reps 50% weight
2 sets 5 reps 100% of the weight

Backraises
3 sets 10 reps un-weighted

Workout B:
Deep squats
3 sets 10 reps un-weighted

Lunges
3 sets 5 reps un-weighted

Alternate every other day (EX: Monday – workout A, Wednesday – workout B, Friday – workout A. Next Week: Monday – workout B, Wednesday – workout A, Friday – workout A. Etc.) Add about 5 lbs to your squat each week, and 5 lbs to your lunges each week, until you cant complete the rep then scale it back and use the previous weight as your max.

Keep drinking plenty of milk and following that and soon you should maximize your butt’s size and roundness.

You can feel free to email me with any questions or comments.

I have been working out in a athletic club and have been using the glutes abductor equipment. Will this equipment do the job? Not that my glutes are flat, just want to enhance them.

if you want to enhance them then just eat healthy food and stop junk food and play exerecise evreyday. First of all, you should have done that when your a teenager so it can help you when you grow up too.

make u better at sex? if ur a guy

since u use them to thrust lol

Working out any body part will make sex better, thats why you should workout every body part

I’m 15, female (you probably could guess), and about 135 lbs. I was in a gym class this semester, but in the spring I’m in a different class. I don’t have time to go to the gym, but I’m open to ideas I can do in my room? I’m not really the type that feels perfectly comfortable walking/jogging down the street or around the neighborhood. I don’t need to have… ya know, "visible" muscles, I just want to flatten my lower stomach and tighten my glutes.

Something i do around the house is run up and down my stairs (if you have any). I do sit-ups until my abs hurt. Squats and many other basic workouts. Also eating healthy is a big factor too. Well good luck on your work out.

I have been working out for a couple years now and have lost just under 40lbs but now I want to gain muscle in my legs and my glutes to have a more toned look. I am doing different floor exercises for my hips and glutes but don’t seem to get any results. What is the best way to go about gaining the muscle? How mant reps and what exercises are best? Etc?

Olympic Squat for quads
Low bar squats for glutes and hammies
Deadlifts for gluets
Rack deadlifts for glutes
Bulgarian squats for glutes

What are some excersises I can do with dumbells that work out my glutes, calfs, lats and trapezius muscles? Also what are some cardio excersies I can do indoors without any machines or skipping rope?

legs: squats, lunges, box jumps, calf raises
back: reverse flys, rows, pull ups if you can

cardio: look up insanity. its a home cardio workout

I worked out for a half hour last night.
20 min on a treadmill – speed walking on an incline
10 min on a stair-stepper – working glutes & thighs at a pretty good resistance

I could DEF. feel the burn! That stair-stepper about kicked my butt so I was sure id be sore today. Its the first time ive worked out in a few months too but im just not sore.
Do I need to work out longer / harder next time or is it still being effective?

you should feel a burning sensation straight after the workout but it is not good to be sore the next day. if you feel like you pushed yourself very far doing the workout itself then it was probably effective.

It doesnt matter if a female has a big butt or small…..
Hard, athletic butts are not attractive and they dont feel good.

Soft ones are much better

i love my big booty some women are you not please what they got .that why women dostuff to they body that they know they shouldnt