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    We cannot spot reduce fat, obviously. However, with the assumption of reducing overall fat, what exercises can be taken to increase the strength/ muscle in the arse, so as to make it better defined etcetera?
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    Squats and deadlifts are your friends here.

    Sometimes, I think my arse getting a little bit too big. Then I think that's just stupid and go do some more squats.
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    Yeh, squats and deadlifts. And variants thereof.
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    I have just accepted that I have no arse - it's my major weakness.
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    (Original post by 300mg)
    I have just accepted that I have no arse - it's my major weakness.
    Poor you.
    I on the other hand am flat chested
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    It depends what you want to do. If you want to reduce the size, then cut down of bodyfat - exercising it will just make it bigger
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    (Original post by -Neon-)
    Poor you.
    I on the other hand am flat chested
    Ah really? I've got a great rack.
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    (Original post by 300mg)
    I have just accepted that I have no arse - it's my major weakness.
    Mine is kryptonite.
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    Leg press and Hack squat seem to do my arse more than deadlift or normal squat. Getting arse DOMS can be annoying (sitting down etc)
    Maybe it's just me though.
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    The wider your stance the more it'll hit your glutes
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    Deep ATG squats hit the "arse" hard in my experience.
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    Atg?
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    Ass to grass - basically as deep as one can go in a squat.
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    I thought ATG was dangerous or not good for the muscles/ joints etcetera??
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    Ski sit or chair .... or squat on power plate!!!
    I know you want strength but if your after definition you should try running... it will give you the definition your after and if you do hill sprints thats great for the bum!
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    (Original post by teenboy)
    I thought ATG was dangerous or not good for the muscles/ joints etcetera??
    No. What is dangerous, though, is that some people cannot see anything other than ATG as a squat (ATG nazis, they're called) and many people can squat to a depth deeper than they can keep their lower back arched. If you can only squat to parallel whilst keeping your back arched then that is the depth you shall squat to. I go a bit below parallel keeping my low back arched but I can go much deeper if I don't.
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    This isn't a teaboy dupe account is it? :/
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    (Original post by 300mg)
    I have just accepted that I have no arse - it's my major weakness.
    Oh poor you. My body fat decided to skip my belly and upper body and settle in my ass and thigh. Since I run often I got gotten muscle there. Which makes it look even bigger.
 
 
 
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