T Nation

That Butt!

I have a female friend at work that asked me to put together a training program for her to tone up and look better.

Her main focus I think is Abs and the buttocks. She has a nice shaped booty but she would like to bring it down a few sizes and tighten it up. She’s about 5 foot 4 and 120 pounds currently.

I assume that squats wouldn’t be good and that for legs she should stick to exercises that don’t build up the glutes. So I was thinking leg extensions and leg curls and some sled movements. I read another post which was similar and someone mentioned wind sprints.

I think that she could benefit from some aerobics as well.

What do you guys think?

  • Adam

If she’s only 120 lbs., she doesn’t need to lose the ass she has.

Keep the reps high.

Walking lunges would be great for the glutes, along with being good cardio and a calorie burner.

[quote]adamhum wrote:
I have a female friend at work that asked me to put together a training program for her to tone up and look better.

Her main focus I think is Abs and the buttocks. She has a nice shaped booty but she would like to bring it down a few sizes and tighten it up. She’s about 5 foot 4 and 120 pounds currently.

[/quote]

wow, i just lost my ass after having surgery and not lifting for 2 months… i feel like ive lost my best friend haha she sure she wants to bring it down?

squats might make it a tad bigger…but a little bigger and a lot more toned cant be a bad thing can it?As long as she doesn’t eat a ton of food I doubt it will grow much.

Most of the size she’s looking to lose in her butt is fat. Squats might increase the measurements slightly the first few weeks or so but as long as her diet is correct and shes losing fat the benefits of squats to improve her rear and entire body are more than worth it.

Most womens’ idea about what they want to look like can be achieved by a weight loss diet and the brief newbie weight trainee phenomenon of simultaneous fat loss and muscle gain while even on a calorie restricted diet.

Only possible way she could gain dramatic unwanted size in her butt from squats is if her calories are too high or she has rare ass muscle growth genetics.

Squats, deadlifts, and lunges are all exercises I would reccommend for her.

Squats will lift her butt, making it appear ‘fit.’

Keep the loads fairly high and the total volume LOW on the exercises that hit areas she feels are biug enough or to big. this to maintain the size make then dense and more defined then work the other areas to catch up.

[quote]mj_gk wrote:
Squats will lift her butt, making it appear ‘fit.’[/quote]

Yes this is good and no dont make her rely on leg ex and curls for god sakes.

There’s absolutely nothing better for those areas than squats and deadlifts! Those will also shape up her legs and help her loose any kind of fat way faster than just sitting at an asisting machine.

women don’t need to train any different than men. If she needs to lose fat, cut calories and burn more. No rocket science. How is she training now?

[quote]m1sf1t wrote:
There’s absolutely nothing better for those areas than squats and deadlifts! Those will also shape up her legs and help her loose any kind of fat way faster than just sitting at an asisting machine.[/quote]

I totally agree.

I am a long time lurker, but this subject has compelled me to respond. From experience I can tell you lunges, squats, dead lifts and maybe hip sled/leg press are very helpful for glut development. Keep squats and (Romanian are great) deads 10 or fewer reps and go heavy, but not to failure. Lunges 12 steps out and back with weight, pulsing steps are good. Leg extension machines just blew up my quads and used up valuable energy I should be spending on squats or lunges. For most women fat and lack of muscle tone (muscle fiber tension) is the cause of a jiggly butt. Hope this helps.

All these ideas sound pretty good but wouldn’t reverse hyperextensions be useful since that targets the gluteus muscles? Just a thought.

uh there as an article recently taht said hyperextensions were bad,hurt the back

[quote]jmwintenn wrote:
uh there as an article recently taht said hyperextensions were bad,hurt the back[/quote]

Yeah. Theres been articles that say that benching can tear out your shoulders too. Thank God for that article too, because it clears space for me on the back extension machine.
And yes it does hurt my back. It hurts my back in the same way that shoulder pressing hurts my delts. Meaning it is a burn that tells me my body is growing.

for gods sake dont get another woman using 5 pound weights and doing lunges for hours, YOU CANT “TONE UP” BY USING LOW WEIGHT AND HIGH REPS AND YOU CANT TARGET FAT REMOVAL IN ONE AREA you gain it all over and you loose it all over, please for the love of god dont let her become another woman that does lunges and then crunches all day every day

[quote]adamhum wrote:
I have a female friend at work that asked me to put together a training program for her to tone up and look better.

Her main focus I think is Abs and the buttocks. She has a nice shaped booty but she would like to bring it down a few sizes and tighten it up. She’s about 5 foot 4 and 120 pounds currently.

I assume that squats wouldn’t be good and that for legs she should stick to exercises that don’t build up the glutes. So I was thinking leg extensions and leg curls and some sled movements. I read another post which was similar and someone mentioned wind sprints.

I think that she could benefit from some aerobics as well.

What do you guys think?

  • Adam
    [/quote]

I think you should refer her to someone who knows something about training. There are plenty of pre-made workouts on this site alone that she could use and see great results on. I female fitness competitor I work with swears by the Super-hero workout she found on here.

wtf , wind sprints but no squats ?

[quote]bboybean wrote:
I think you should refer her to someone who knows something about training. [/quote]

Sounds about right.

Is she sedentary right now? A good beginner program is exactly what she needs if she is, not some sort of specialization routine.

-Dan

If shes a total beginner I would start her on some steady state aerobics before throwing in things like wind sprints.

For her goals she definitely should be doing cardio, weight training, and concentrating hard on her diet.

A woman with her goals is going to need a good diet plan including supplements. Increasing exercise and reducing calories will make it very hard for her to get enough nutrients from food to make the best gains, feel energetic, and avoid deficiencies.

As a female beginer that most likely will be satisfied with modest strength and muscle building goals the training will be the easy part. Becoming educated about bodybuilding nutrition and changing eating habits is probably going to be more difficult.