Very weak glutes

[fitfiddle]

Hi all,

I am new to the forum, so forgive me if I ask any ridiculous questions. The problem I'm having that I hope you guys can help me with is, I can't seem to be able to build the lower part of butt. I have been working out at gym for over a year taking classes in body sculpting, step, body boot camp etc.... four to five times a week and I still do not have a shapely behind. The weird part is is what I have been able to build is the top shelf of butt. I'm to the point where I'm ready to stop working out, plus from all the lunges and squats knees are killing me.. It's hard to wear pants when your quads cut off the circulation, not only that, but between high top shelf butt and the tight quads in between there is where pants are baggy and they sag. I'm not sure if you can picture it, but it's not a pretty look. Before you ask I have a done and am doing squats, lungs, etc... instructor always complements me on perfect form, which is why I am so confused. Please help.

Thank you guys/gals in advance!

Body stats: 48 year old female who exercise on a regular basis
Weight: 138
Height:5'3

[vamp]

Well, to me it sounds like too much cardio style exercise and not enough heavier weight training. Squats and lunges are great exercises and when put into a cardio routine are great for burning calories and flexibility but as you lose the fat the muscle shrinks from doing all cardio and no actual muscle building and strengthening.... moving out of some of your classes and into the weight areas to train and increase your muscular structure would definitely help. The effects you are seeing are similar to those of long distance runners... little fat and small sized muscles because you are doing high amounts of cardio activity. The effect you want is like a fitness model who lift weights (eventually heavier weights) and do small amounts of cardio activity. At this point I would suggest talking to a weight trainer at your gym (not necessarily the cardio instructors) about what you are trying to achieve and if you need to be shown how to use the weights, they can help you with that too. Yes, having these lessons may cost extra money however would be worth your while to help you achieve your goals.

I hope you find this helpful!

[fitfiddle]

Vamp, thanks for your response! However the classes that I am taking are with the exception to the step class are not cardio. Body sculpt and boot camp are all weights. I have tried to talk to personal trainers and their answers have been the same as yours. I have tried increasing the weight, but am still not able to build the bottom part of butt. I was told by a trainer once that I needed to do exercises to build the bottom part of butt, but when I asked what those were he didn't have an answer for me.

[vamp]

From understanding both boot camp and body sculpt are meant to keep you working at a fast pace. Yes you use weights, but they are not the type of lifting I mean. I mean, 3 sets of 10 reps as high a weight you can go and rest for about 2 minutes between sets. Like what you see everyone doing in the free weight area of the gym. You concentrate on form and full range of motion. Controlled decent, pause, controlled accent, pause. Slow precise movements that take about 7-8 seconds a rep ... down two three, pause, up two three, pause. 90 degrees at the knee or deeper for your squat and knee to fractions of an inch from the ground for lunges. 2-3 times a week and utilizing, the hamstring curl and leg extension and glute press equipment in the same controlled manner.

Obviously without a full side and rear view picture it is difficult to visualize what you mean. It may be how you are built to a degree or other exercises have over developed the lower hip and waist area to seem unbalanced to you. Perhaps part of it is a certain amount of body fat that you currently carry. As I said, part of this is guess work due to description rather than visual. I also understand if you wish not to show pictures. That is your choice and I shall not force an issue.

I know essentially I have repeated myself, but hopefully clarifying myself in the process.

Cheers

[fitfiddle]

Ok. I will give weight lifting a try, then get back to. Can't post a photo because skills are not advanced enough for that. I really appreciate your help thank you.

[vamp]

Hey, keep coming back and keep us updated! It will take 2-3 months to see some results and 4-6 months to see significant results.

[fitfiddle]

I will, and thanks again for your help Vamp!

[vamp]

You are welcome

[Alinshop]

Well, to me it sounds like too much cardio style exercise and not enough heavier weight training. Squats and lunges are great exercises and when put into a cardio routine are great for burning calories and flexibility but as you lose the fat the muscle shrinks from doing all cardio and no actual muscle building and strengthening.... moving out of some of your classes and into the weight areas to train and increase your muscular structure would definitely help. The effects you are seeing are similar to those of long distance runners... little fat and small sized muscles because you are doing high amounts of cardio activity. The effect you want is like a fitness model who lift weights (eventually heavier weights) and do small amounts of cardio activity. At this point I would suggest talking to a weight trainer at your gym (not necessarily the cardio instructors) about what you are trying to achieve and if you need to be shown how to use the weights, they can help you with that too. Yes, having these lessons may cost extra money however would be worth your while to help you achieve your goals.

I hope you find this helpful!

^ This!