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Ive only been working out for three months now, mostly my objective was to improve my ass. Ive been doomed with a flat butt and I hate it. I have been doing back squats and lunges in order to improve this area but I have seen no improvement, really the only thing that has happened is that my quads got huge. Im really discouraged as I'm beginning to think that no matter what I do my butt will always remain the same. I cant do dl at my gym as someone told me I should do those. I don't know what to do and I really just want to give up, cant change my genes.
There are other butt exercises you can do besides lunges. Also, there are a lot of variations on lunges that you can incorporate different types. Squats do not do a lot for your butt.
Please keep in mind 3 months is not very long at all to see any real gains. Keep at it.
Check out youtube videos for butt exercises. I inherited a flat butt but now it's rounded, not perfect but pretty good. I've been using ankle weights for a long time. I get on all fours, bend my leg and lift it up behind me for 3 x 12 reps. Then do the fire hydrant one 3 x 12 reps. Also do a leg lift lying on side that targets the outer hip and thigh.
Glutes are very hard to build so you need to be patient.
I do lunges and squats as well, but the ones with the ankle weights seem to be the most effective.
Check out youtube videos for butt exercises. I inherited a flat butt but now it's rounded, not perfect but pretty good. I've been using ankle weights for a long time. I get on all fours, bend my leg and lift it up behind me for 3 x 12 reps. Then do the fire hydrant one 3 x 12 reps. Also do a leg lift lying on side that targets the outer hip and thigh.
Glutes are very hard to build so you need to be patient.
I do lunges and squats as well, but the ones with the ankle weights seem to be the most effective.
Absolutely right on--these are great. I've also found 20 minutes on the treadmill on an incline of 4 or more is very helpful...
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I have been doing back squats and lunges in order to improve this area but I have seen no improvement,
As Luckyd609 mentioned, squats are of little value for the gluteal muscles.
Lunges on the other hands, are the best. How are you performing them?
Keep in mind that gluteals are big, strong muscles. They do not respond well to light weight. How about continuing the lunges, with these modifications
1. Perform very deep lunges. Gluteals are like a rubber band that needs to be stretched a lot to be affected.
2. Use the heaviest weight you can handle for no more than 8 to 10 reps.
3. Keep at it for at least 6 months. In combination with proper diet you should see at least some improvement.
4. Keep your expectations realistic. Different muscles on different people are more or less trainable, due to genetics, and there are hard-wired limits to how much can change.
Ah, I see...but would it make a difference if Im already walking everywhere anyways?
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