Forming my ass?

[Paws]

My ass is starting to look like the examples in the left of the image below. It's rather wide on top, flabby on the bottom and I have saddlebag thighs I need to do something before it ends up like the examples Is it possible to get it to look like the images to the right or do I have the wrong genetics for it?

 

[Corny]

besides having sex, riding the bicycle and climbing stairs is probably quite good for the ass =

 

[Paws]

My bike is always susceptible to failure so I'm not using it until I can sell it and buy a new one. I also often take the stairs instead of the elevator in my building, but still, it seems my ass is getting bigger all the time

 

[KaraBulut]

You need to do two things:

1. Aerobic cardio work to trim the fat around your waist and upper buttocks.
2. Do squats, lunges, stair-climbing, elliptical or bike riding to build up the gluteal muscles in the butt.

You can use a real bike and real stairs but you're better off joining a gym and using the equipment there. And remember that you should be doing 20-60 minutes of exercise. Taking the stairs is fine but it's not long enough in duration to really address fat reduction.

 

[Rex]

Squats and weight lifting that targets your thighs.

 

[Atreyul]

can't spot reduce in fat burning

 

[PabloZed]

Those asses on the left are aged asses that have gone years without work. Because you are addressing the problem now you can avoid that. Genetics can give you a bum - I have one - but genetics won't prevent you from firming and strengthening what you have.

There is no doubt that squats, even air squats, will help. The ass is full of muscle so if you work those muscles it will get firmer. Guaranteed. Also, while sitting down you can work your bum by contracting the muscles.

 

[Paws]

My ass has gone years without work too

My problem is that my ass looks too big compared to the rest of my body. I wonder if it's just the fat that makes it look like that or if it's also my bone structure.

 

[KaraBulut]

There's no such thing as a big ass for some of us.

The issue with you is probably not that your ass is big, it's probably that it is out of proportion with the rest of your body. I see lots of guys- especially black guys- who have big butts but because they have balance in their upper body and legs, they look great.

You might want to give some thought to joining a gym and working out with a trainer. The trainer can give you feedback on working your entire body to get more balance between the upper body and lower body. He can also give you advice on things to do to reduce fat and tone up your butt and legs.

 

[Paws]

I've been a gym some time ago for two years, but it didn't have any effect on my body.

And nowadays I don't have money for it.

 

[PabloZed]

There is no need to join a gym. I think gyms create a great excuse not to get in shape. "I can't make it to the gym." "Gosh, it was too crowded to workout." Fuck all that. Anyone who wants to and has the willpower and get in shape right at home. To paraphrase MLK, "walk, run, just by all means get there."

 

[3nipples]

Snowboarding is great for the ass and legs. Now that there is so much snow out there...

 

[MrWright]

There is no need to join a gym. I think gyms create a great excuse not to get in shape. "I can't make it to the gym." "Gosh, it was too crowded to workout." Fuck all that. Anyone who wants to and has the willpower and get in shape right at home. To paraphrase MLK, "walk, run, just by all means get there."

Idk I find myself totally different. I'm really bad about working out when I'm not at the gym cuz I feel like I have all the time in the world and I stall. However, when I go to the gym it's like I've dedicated time just to that and I always work out.

So I love gyms.

 

[PabloZed]

Fair point - and having a trainer waiting for you is probably incentive as well.

But I belonged to a gym and sometimes made every excuse not to go. So I bought my own weights and put a gym in my house. Its not as good as a gym because I don't have the machines for flies, etc. But what I also deprived myself of was the excuse. In fact, I think I will get off this chair and do a set of squats.

Not that I haven't fallen off the wagon anyway. But that's more a mental thing.

 

[Red Storm]

I have been doing the stairmaster ( revolving stairs( for the last few months. that is for real, ass is firm, strong and you feel it burn every time you get on that machine.

 

[MisterMajestic]

You can do squats 5 to 7 days a week without weights. Trust me you will feel your Butt tightening-up after a week of squats...

You can do them while watching the TV or even periodically while you're browsing the net...Squats are easy and you should try to work as many as you can into your daily routine...

That Booty is not going to stick-out on its own, you've got to help it get there...

 

[HoneyDerriere]

Cross training is the go, between cycling and squat variations using kettlebells as your resistance. I like the centralised weight distribution of a KB, over bar & dumbbells.

Cycling burns the calories especially if you're pushing a high gear. When i'm riding home from work in the evening, with the aid ofa tailwind i'll smash it.

Goblet squats with the kettlebells is where it's at. Been doing them for ages now. I squat 44 pounds, reps of 20 per sets, 10 sets all up in a session. With each rep i like to htold the squat pos momentarily (breath in, clench the abs & glutes) before exploding back into the standing pos on the exhale. With the last 5 reps in each set, and this is where i most feel the burn, i count to 5 before powering back up, therefore the last few reps are TOUGH. Goblets, and most squat variations utilising weight resistance, are terrific for your abs & core too. Results: narrow waistline, and a big round butt which is super firm. From a side-on view, compared to my waistline & and i only weigh approx 130 pounds, the butt looks huge however it's all muscle, it just sits firm.

It's an addictive work-out, once you start seeing the results. I'll rarely take a night off, because i enjoy that targeted & intense workout.

Lighter kettlebells i use for my swings etc, which preceed the squat sets. All up 45 minutes is usually the standard running time for my KB routine, however it's a tough session.

 

[Harke the Boeotarch]

Why can't you just be happy with your ass the way it is?

 

[cabsterman]

Squats, lunges (forward and reverse)
cardio - treadmill (use it so it inclines and gets the butt muscles working), elliptical

I am pushing the 5-0 mark and have a hard, tight ass from leg workout and cardio. also bike riding will help too.