Glutes Problem


hey everyone.
my big concern is my butt.
training now for about 6 months, but not as much as I want to.
I have a piriformis syndrome and sometimes lead to sciatica…
…but to be completely honest been lazy after having second child,
working long hours seating on my butt.

my question is; do you think I have any chances to improve my backside which I hate at the moment?
there is some improvement on the other part of my body, tho.

sorry wrong photo, don’t know how to perate this site.

You can ALWAYS improve your physique. Energy put into it equals what you will get out of it.
And your butt isnt big.

thnx, is not big is saggy.

Squats and lunges and hip thrusters all will help

In my observation, your physique/butt look pretty nice!
If you are concerned because of your mostly seated lifestyle, then I would say just train hard after work hours.
Squats, a little cardio, and hip thrusters never hurt anyone though. :slight_smile:

_Mel

In my observation, your physique/butt look pretty nice!
If you are concerned because of your mostly seated lifestyle, then I would say just train hard after work hours.
Squats, a little cardio, and hip thrusters never hurt anyone though. :slight_smile:

_Mel

Honestly though even if you are training hard for 1-1.5 hours after work, you are still spending 8-10 hours or more sitting on your ass most days.

You.are…what.you do.

Having a lifestyle where you are on your feet alot would probably help your glutes out just as much as regularly training with weights.

Deep squats will help. Doing squats above parallel will not activate the glutes. Hips thrusts are also good as mentioned earlier.

Hip thrusts are great! Once I got really strong at them, my piriformis pain went away. (I only did squats for glutes before. They aggravated my piriformis pain because my glutes weren’t that strong, so my piriformis became overactive trying to take over for them and as a consequence got tight and tender).

I don’t know if this is possible at your job but if it is can you take one of those sitting balls to work? Instead of sitting on your chair all day you could sit on it at your desk. I don’t know if it will help a ton but it can’t hurt and you would use more hamstrings and glutes to hold yourself stable then your used to just sitting in a chair.

I have a job where i’m sitting up to 12 hours a day. And i can’t always get up and go for a walk, so at my desk i do squat lunges, regular lunges, single leg squats, goblet squats with a dumbell i snuck in, as well as pushups and planks. My job involves logistics and flight communications for air medical transports so it’s very busy and stressful. But I don’t let anything stand in the way of my training goals.

as far as building an ass, weighted hip thrusts are by far the best exercise. Add heavy squats with fairly high volume and you’re golden.

try it and keep us posted - pic updates don’t hurt either :wink:

[quote]krummdiddy wrote:
I don’t know if this is possible at your job but if it is can you take one of those sitting balls to work? Instead of sitting on your chair all day you could sit on it at your desk. I don’t know if it will help a ton but it can’t hurt and you would use more hamstrings and glutes to hold yourself stable then your used to just sitting in a chair.[/quote]

I was skeptical krummdiddy when I read your post, sounded like an insurance liability. Balls do burst people roll off them and you would get complaints from someone who can’t mind their own business.

But it ain’t a bad idea:

edit: picture must have been embedded with copyright but there’s the link above

also found link mentioning spinal shrinkage with long term office use:

Thank you for sharing that pic of your cute booty. I love it.

But what can I say that has not been already stated.

Squats/dead lifts/lounges/hip thrusts will go a long way in terms of building the donk of all donks. Seriously my donk is way bigger then I want it to be.

What are your stats. In my experience I have this rule of thumb where if your typical girl that is 5’7 ish and 115-140 lbs ish can squat 135-155 lbs for 10 reps she will most likely have a great booty. This was my advice to my sister who was envious of my bootylicious hypertrophy.

It is hard work at first but you will not regret the decision to start squating/deadlifting.

BTW great quads Beth!

Hi everyone,
Tnanx for all replies.
Well, my work caused so much problem with my back.
I am a dentist and during work I restrain my back, also sitting doesn’t help.
Muscles shortens and make pelvis and lower back unstable, also I discovered that I have diastasis recti .
Anyway, is much better these days, love hip thrust .
Little improvement, will post the photos shortly.

Thanks A-rod! I’ve got squats and lunges to credit for that…

As women our butt will always be a concern. First we (women) must dispell myths in our mind. We get afraid to work a body part for fear of growth, butt remember there are two kinds of rears: flabby and fat, or round and hard.

With that being said do squats, perfect form then throw on weights. Deadlifts are good too.mAt some gyms, or city multigenerational centers there are other alternatives to get the fat off of the rear and then lift weights later and that is Latino dance classes. Look up female models, the roundedness to their rear is a third set of worked muscle that the movement of ellipticle, squats, and deads do not hit.

Also, Latin dance DVDs work at home as well. (Sometimes you get a hunk as an instructor!).