Join TSR now for chat about life, relationships, fashion and more…Sign up now

Help Smash get a nice ass again Watch

    • Thread Starter
    Offline

    3
    ReputationRep:
    I made this thread on my last account but it got trolled to ****.

    Unfortunately I am becoming skinny fat and the worst part of that is probably a saggy non-existent ass. I'm aware everyone's gonna be like #hesquatsbro but I was wondering if there are any other exercises which can be done for this? I remember having a quite nice ass if I do say so myself back in Years 10-12, and then I was just running and lifting most days, not really squatting/deadlifts or anything.

    Will incline treadmill power-walking, cycling, rowing etc. do anything? I'm using the glute machines at the gym but it's not doing much right now.

    Cheers brethren
    Offline

    3
    ReputationRep:
    (Original post by Smash Bandicoot)
    I made this thread on my last account but it got trolled to ****.

    Unfortunately I am becoming skinny fat and the worst part of that is probably a saggy non-existent ass. I'm aware everyone's gonna be like #hesquatsbro but I was wondering if there are any other exercises which can be done for this? I remember having a quite nice ass if I do say so myself back in Years 10-12, and then I was just running and lifting most days, not really squatting/deadlifts or anything.

    Will incline treadmill power-walking, cycling, rowing etc. do anything? I'm using the glut machines at the gym but it's not doing much right now.

    Cheers brethren
    squatz 'n' oatz
    • Thread Starter
    Offline

    3
    ReputationRep:
    (Original post by tehforum)
    squatz 'n' oatz
    there's gotta be more than that to it
    Offline

    3
    ReputationRep:
    A few things I do include squatting, lunges & running. They are all great for your glutes. Squatting alone or using a single piece of equipment in the gym won't get you results. You need variety and to work all of the muscles in and around you bum.

    Another handy thing I like to do is when walking, tense your buttcheeks for 10 seconds then release. Do this a few times a day whilst walking to work or for something to eat and you will have a lovely bum in no time
    Offline

    3
    ReputationRep:
    i squat erry day :awesome:
    • Thread Starter
    Offline

    3
    ReputationRep:
    (Original post by NatalieBlundell)
    A few things I do include squatting, lunges & running. They are all great for your glutes. Squatting alone or using a single piece of equipment in the gym won't get you results. You need variety and to work all of the muscles in and around you bum.

    Another handy thing I like to do is when walking, tense your buttcheeks for 10 seconds then release. Do this a few times a day whilst walking to work or for something to eat and you will have a lovely bum in no time
    hmm yeah I've done a bit of lunges and of course running as well thanks!

    I've tried the tensing thing, mostly sitting or lying down which isn't particularly effective tbh is it a lot better when you're on the move? Seems like that would just burn extra calories from already doing exercise
    • Thread Starter
    Offline

    3
    ReputationRep:
    (Original post by Dinaa)
    i squat erry day :awesome:
    u must do more than just squats for dat booty doe Dinaa, surely
    Offline

    3
    ReputationRep:
    Squats, Deadlifts, Glute-Ham raises.

    And their variations.
    • Thread Starter
    Offline

    3
    ReputationRep:
    (Original post by JD1lla)
    Squats, Deadlifts, Glute-Ham raises.

    And their variations.
    please explain a glute-ham raise
    Offline

    3
    Eat loads of food then burn it off
    Offline

    3
    ReputationRep:
    (Original post by Smash Bandicoot)
    hmm yeah I've done a bit of lunges and of course running as well thanks!

    I've tried the tensing thing, mostly sitting or lying down which isn't particularly effective tbh is it a lot better when you're on the move? Seems like that would just burn extra calories from already doing exercise
    Yeah definitely try it whilst walking! You can feel it after a while and it is really effective. Doing it lying down is fun though so I'd understand why you'd do it. Nothing better than tensing your asscheeks to the beat of your favourite song hahah
    Offline

    1
    ReputationRep:
    (Original post by Smash Bandicoot)
    u must do more than just squats for dat booty doe Dinaa, surely
    This is the problem with the uninitiated: They think that a routine has to be complicated to work.

    Heavy squats activate the glutes and stress them under a big work load. Muscle tears, you consume enough to repair it and then some.

    hence, squats and oats.
    • Thread Starter
    Offline

    3
    ReputationRep:
    (Original post by Magnus Taylor)
    Eat loads of food then burn it off
    someone really should have sued the ****ing genius who decided to include 'then burn it off' in the small print
    Offline

    3
    (Original post by Smash Bandicoot)
    someone really should have sued the ****ing genius who decided to include 'then burn it off' in the small print
    Haha the inspiration stemmed from Katie Hopkins so perhaps wasn't the best advice to issue
    • Thread Starter
    Offline

    3
    ReputationRep:
    (Original post by hockham jaynsaw)
    This is the problem with the uninitiated: They think that a routine has to be complicated to work.

    Heavy squats activate the glutes and stress them under a big work load. Muscle tears, you consume enough to repair it and then some.

    hence, squats and oats.
    can this be done on maintenance?
    Offline

    3
    ReputationRep:
    (Original post by Smash Bandicoot)
    please explain a glute-ham raise
    Google it, it will sound very odd if I try and explain.

    Also, you have to remember that the aesthetics of your body mostly are determined by your genetics. I know a few girls that can squat (atg) 100kg+, but their booty still remains quite flat.

    Have realistic expectations for YOUR own body. Looking at all these girls on instagram (I assume you're female?) or 'celebrities' like Jen Selter isn't realistic. Either because of genetics, or because of butt lifts.

    Just squat, and squat deep. Deadlift heavy as well. These two alone will give you a strong, good looking body providing you eat well and are great for overall physique development. (oh, and are great for those abs

    Edit: also remember to keep in mind timescales. It takes months-years to see decent progress
    Offline

    1
    ReputationRep:
    (Original post by Smash Bandicoot)
    can this be done on maintenance?
    Sure. Gains won't be as dramatic, though. This is why we go through cycles of bulk/cut.
    In the autumn and winter, I eat above maintenance to put on lots of muscle (and extra padding), and then in the spring and summer I cut for the cut beach body. The cycles seem to be more effective than eating at maintenance all year, though I haven't actually done the latter for very long since the cycles work for me.
    Offline

    1
    ReputationRep:
    (Original post by JD1lla)
    (I assume you're female?)
    lol. woops.
    • Thread Starter
    Offline

    3
    ReputationRep:
    (Original post by JD1lla)
    Google it, it will sound very odd if I try and explain.

    Also, you have to remember that the aesthetics of your body mostly are determined by your genetics. I know a few girls that can squat (atg) 100kg+, but their booty still remains quite flat.

    Have realistic expectations for YOUR own body. Looking at all these girls on instagram (I assume you're female?) or 'celebrities' like Jen Selter isn't realistic. Either because of genetics, or because of butt lifts.

    Just squat, and squat deep. Deadlift heavy as well. These two alone will give you a strong, good looking body providing you eat well and are great for overall physique development. (oh, and are great for those abs...)


    but yeah cheers buddy
    Offline

    3
    ReputationRep:
    Do some hill sprints, they burn ass fat.
 
 
 
Poll
How are you feeling about GCSE Results Day?

The Student Room, Get Revising and Marked by Teachers are trading names of The Student Room Group Ltd.

Register Number: 04666380 (England and Wales), VAT No. 806 8067 22 Registered Office: International House, Queens Road, Brighton, BN1 3XE

Quick reply
Reputation gems: You get these gems as you gain rep from other members for making good contributions and giving helpful advice.