Technorati Tags: glutes, workout

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.

Absolutely yes. However, doing an abductor exercise will not have a major affect on the shape of your glutes (gluteus maximus … your butt). The action of abduction of the hip means you are spreading your legs. The glutes action in abduction is the result of movement of the gluteus medius muscle which is not the main muscle that give your hips their shape. That shape is due to the gluteus maximus.

The main function of the glut max (the muscle that gives shape to your butt) is what is called extension of the hip which is the motion of your leg while running and pushing backwards.

THE BEST exercises, therefore, mimic that motion and the best weight lifting exercises for your butt, hands down the best, are squats and lunges. Both of those exercises are also considered exceptional exercises for core strength so, you should add them to your routine.

My work out schedule and meal menu for yesterday was as follows: I am curious how effective it was or where I could have improved it.

Equipment used at the gym was all Nautilus, here goes…

* warm up 10 mins on treadmill

* Hip abduction/ adduction 35 pounds
4 sets of 20 reps ( works glutes and hips )

* Seated Leg Curl/ 35 pounds
5 sets of 20 reps ( works hamstrings )

* Leg Extension/35 pounds
5 sets of 20 reps ( works quads )

Abdominal/35 pounds 6 sets of 20 reps on each one. NOTE: this is my target area, tips???

Compound Row/20 pounds
6 sets of 20 reps
works dlets/biceps/mid traps
(this one kicks your bum because of all the variations so I hit it harder than some of the others
and kept going until I felt a really good burn exceeding my goal on it, "could I over do this one"?

Lat Pull Down
Upper body again and lower abdominal

Last Elliptical 45 mins. burning 470 calories @ 3.5 miles

Meal menu

Breakfast ~ Coffee

Lunch ~ can of tuna with a small amount of mayo, one slice of whole grain bread and lots of water. A hand full of yogurt covered rasins.

Dinner ~ @ 530 two chicken tacos ( lean chicken boiled then browned with pepper ) fresh veggie salso and avocado, small serving of beans and ice tea no sugar added.

Multi vitamin and B~12 and a calcium with D

How can I improve this ? My goal is to tone and tighten not bulk up. And drop pounds of course is great, but I am not a number watcher on the scale. I look for the results more so and fit of clothing. I am short and do need to drop a good 20 in my opinion.

Advice from experts? Please and thank you!
OOPS! ( spell check! ) lol not regime , I meant "REGIMEN" duh, sorry!
OOPS! ( spell check! ) lol not regime , I meant "REGIMEN" duh, sorry!
Today this was my routine as follows:

Warm up on elliptical for 11 mins.

Nautilus equipment used again but different machines this time.

Triceps press/35 pounds
3 sets of 30 reps each set
(targets triceps, pectoralis, major,anterior deltoid and lower trapezius.

Biceps Curl/ 20 pounds~ 3 sets of 20 reps
(targeting biceps,brachli, brachialis, and forearm flexors).
THIS WAS FREAKING PAINFUL to finish!

Pec Fly 35 pounds
3 sets of 20 reps
(Targets pectorials, major, deltoid, serratus anteriour. (I flet his burning in all the right spots)

Vertical Chest 20 pounds
3 sets of 20 reps (targeting muscles pectoralis, major,anterior deltoids, triceps.

Overhead Press/20 pounds ~ 3 sets if 20 reps
(targeting deltoids, triceps, upper trapezius).
This machine seemed weak or I used it incorrectly. It did burn, however it did not seem I had it adjusted right.

Last
Eilliptical for 40 mins burned 415 calories @ 3.14 miles

Did not eat any breakfast, got a late start so I ate two chicken tacos for
(P.S. Thank you Eddy and Robert both for your helpful answers). They were both informative and I will use them. You both should get best answer. I appreciate it so much!
ADDITIONAL DETAILS ~ I am in between 38 and 41 ( don’t want to say my exact age )
I am only five foot two inches tall, a woman of course and not looking to bulk up at all. That is the last thing I want!
What I do hope for is over all improvement toning and of course dropping some pounds ( however I am not obsessed with the scale ) I have a lot of muscle anyway which explains my 165 weight, my goal is to get down to 145. But have no desire to look stick skinny. I like curves and just want them toned tight. I guess I would like to drop sizes more than anything if that helps. But do need things toned so I need the weights.

Not sure if I left any details out.

OK, first of all, you need to state your age, height, weight, and sex. Your basal metabolic rate cannot be computed without these factors. You should also indicate your current level of physical activity (how many times a week and for how long).

Second, you need state what your goals are. Are you trying to lose weight? Just stay in shape? Train for an event? Put on lots of muscle?

The weights you are using (35 pound leg extension & curl) seem quite low. These are anaerobic exercises that are supposed to be performed until muscular failure. This means that you must do them until your muscles burn and can do no more. You should be able to complete between 6 and 14 repetitions of the exercise (a set) when you reach muscular failure. If you can do more than this (or if you are not really giving it your all), then the weight is too low.

Your diet sounds quite healthy, however, once again it can’t be evaluated without knowing your stats and goals. The detail is great, but all that really matters from an analysis standpoint is your daily calories and protein/carb/fat intake.

Keep up the good work!

I notice some guys who work out have really tight looking buns whereas mine is plump yet not as tight. I work my glutes for sure I was just wondering how to get that more tighter, firm looking butt.

Measure the circumference of the fattest part of your butt, if it’s under 50 inches, you’re fine. If it’s over 50 inches, then try walking 45 minutes a day and avoiding fatty foods.

i used to have one back last year back when i stil played soccer but then i started eating more and lost it, i didnt make any sport teams this year so i basically sit around the house all day playin xbox and chillin in my jaccuzi, i wanna find a better way to kill time by working out at home since im no longer on the field.
please list what easy work outs can i do.

should i do them 3 times a week? (what i hope for)
5 times a week?
more?
less?
i hope you get what i mean :/ please help!

This is posted in the wrong category.

so im a 16 year old female, 139 pounds 5’8. im looking to lose a little bit of weight and im going to start working out in the mornings. im not sure what to put in but i would like to keep my glutes toned, work on my abs, im starting to form love handles so exercises for that, and some good cardio! i have an exercise ball, yoga videos, cardio videos, abs and toning videos, and a treadmill. also should i eat before or after? thanks so much

Definitely use the treadmill & the cardio videos for calorie loss. You should eat small things before and after. Moderation, and make sure it’s healthy. After you’ve burned the calorie fat stuff, then that’s when you wanna work on toning your abs. So they’re visible. haha! I’m working on that. Before any of the routine, make sure you do a warm-up –> [[stretching, jogging in place, a few sit ups, etc.]] then after you finished the routine, make sure you do a cool-down –> [[jogging in place, drinking water, etc.]] Remember you can over work a muscle because it’s the Principle of Overload. If you work a muscle harder than it should be worked, it will get stronger. So yeah. I really hope I helped!

xx

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

i want to lose ma beer belly no really great at jogging any other at home work outs any suggestions

do stretches and pushups.

do weightless squats. (Knee bends). hold your arms in front of you for balance and do around 20 of them if your not in that great of shape. If your in really good shape and exercise alot then you can go for around 50 to 200.

If you have a pullup bar you can do pullups.

Try stretching every morning and every night as studies show that people who stretch regulerly have the lowest percentages of body fat.

you can also do planks or bycicles to work your abs.

for planks you simply get into pushup form then lay your formarms across the floor and hold the position as long as you can.

for bycicles simply lay on your back and peddle your feet in the air as if you are riding a bycicle.

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.