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Help with the rear view…
Alright ladies,
I need some help. I’ve noticed in this last month that my backside could use some lifting. It was confirmed when my friend told me yesterday that my behind wasn’t pretty to look at while we were running. Gotta love her. Anyways I was just hoping you guys would have some advice or suggestions on how to improve this situation. For whatever reason I physically am unable to do a proper squat so let that be noted. My torso goes forward. Thanks everyone! -
23 Replies
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I've got a similar issue with doing a squat- I can't seem to figure out how to just sit down without falling over! So, I use my pole. Hold on to that at about chest height, stand good and close to your pole, and then sit. Your arms can help you from falling over, and you don't need to use them much for that, so it's still a "squat" with all of the benefits. I've also seen a pole climb plus squat that looks pretty brutal- you climb up, grip real good with your lower legs, and perform the squat from up on the pole. It works a lot of muscles!
Otherwise, if you're doing a lot of running, I'd say you're well on track for your goal of a fancy behind! As I said in the "wobby bits" thread, we don't have any real say when it comes to where our bodies decide to store fat. That might just be where your body thinks is best. Toning and strengthening the glutes and thigh muscles is awesome, but not a guarantee of de-fatting!
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I cnt do squats plus they bore the life out of me. I use to do cross country running and my bum was tiny then most people described it as a hole in the bk. So if I was you id be happy to have a bootylicious bum :). Try tonnning it a bit and you may learn to love it 🙂 keep up the running it can do great thongs for your bum. At to be truthful no bums look good running lol
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http://www.ehow.com/video_4940297_advanced-pilates-exercises-sidekick-bicycle.html
So I do these, and from that same bicycle position, I do small hip circles and large hip circles. I sit in the very first position she shows you, and the raise whatever foot is not touching the ground by able 5 inches. You want it in line with your hip. The I move that hovering foot like I’m trying to trace a softball with my toe. Use your entire leg, not your foot. The small percise focus will let you feel it all the way up your leg to your booty.
The large hip circles are the same thing, except you trace a giant beach ball with your foot. Don’t let your hips move out of tandom with eachother; ie, don’t let yourself rock back and forth. I do about 10 of these in a set for 1-3 sets, and then after a week or two kick it up by adding foot weights, increasing reps and sets, and moving onto intermediate bicycle. Hope this helps. :3
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Squats are my fav exercise and they are the best as far as building the lower body. If you are having problem with squats then there are things that you could do to help. You can squat into a chair to help you get the core movement down.
Make sure your form is spot on. Keep your chest and head up at all times, bend at the knees and push your butt back using the hips. Keep your knees over your toes and hips over your knees. If you are falling over, it can be that you are not keeping your chest up and are leaning forward.
You can substitute stability ball wall squats to help or by using a leg press machine at the gym.
There are dozens of variations of the squat. Back, front, sumo,plie, sissy, romanian split, jump squat etc.
Lunges and deadlifts are the other staple exercises to creating a lovely back view. Step ups and glute bridges are as well, But squats build the butt like no other exercise can!
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Abcollins this may sound like a daft question im like the worlds worse person when it cums to squats.but what do you mean buy keep your hips over your knees. Xx
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not daft at all. You want your hips to be square with your knees, not facing away, knees pointing neither in nor out. Your whole body should make one nice line. Your feet may be wider or closer together depending on the type of squat you are doing, but your hips, knees and ankles should all make one unbroken line.
Here is a good video for beginning and you can see what I am talking about. The guy doing the squat is in a nice line, hips and knees square and in line (sometimes referred to as stacked, depending on who you talk to). He uses the chair in the beginning so you can see the technique for that as well.
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Thankyou after reading it ï squated an was looking thinking ok my knees are over my toes that right but how a earth do I now get my hips over my knees. You can imagenthe the position I was trying to get into hips litrally over my knees lol. Know wounder it didn’t work lol. Ohh I will check the video out I was moaning about my wobbly bits yday 🙂
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Sorry, its much easier to explain in person or in videohttps://www.studioveena.com/img/smilies/icon_e_smile.gif
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dnt say sorry I just have one off them brains that just follows how its wrote and not actully think about it logicly. If some one wrote you do this move buy rapping your big toe round the pole id be there trying to wrap the toe around before even thinking how do you do that :/
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i say cardio cardio cardio then! the butt is very tricky, i have a bubble butt and have learned to just like it lol
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I’d rather have a big round bum than no bum ill trade bootys
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Here is my most recent back side progress pic, I could show you the before pic, but im in a thong. It is a great way to show what squats can do. And there is only a 2 pound body weight difference.
Although the difference is huge! I mean literally, i had a flabby, wide flat butt and now after consistent squats, lunges, deadlifts, leg presses etc, i have been able to completely make over my rear view. I still have a lot of work to do, but I am pretty happy with the progress i have made.
So believe me when i say squats are the best thing ever for the butt.
And if you are getting bored with squats, then you can def shake it up! some of my fav ways are hellish lunges (10 squats, 10 walking lunges, 10 more squats and thats one set!) hurricane circuit (which is a whole lotta jumpsquats with a whole lot of back squats) and squats around the world ( 5 sumo squats, 10 plie squats, 5 plie squats on releve, and 5 sumo squats as one set!).
Im part of the squat booty fan club, lol!!
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I can’t see the pic :/ xx
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