i have no butt =(

[Heather Z]

I have found that walking lunges with heavy weights is best butt shaper, in addition, cardio is primarily running steps and sprinting on incline.

[Joesportstalk]

I have found that walking lunges with heavy weights is best butt shaper, in addition, cardio is primarily running steps and sprinting on incline.

When you do your sprints, do you do interval training? or continuos sprints for a certain time frame and then done?

[Boss Man]

As far as I knew Joe, Kegal exercises were designed to target, a bodypart specific to females.

[swanso5]

yes they do but some can have flat back which goes straight down so you won't have an arse because of that either

[analyticalmind]

i'll take a side view pic later, looking at the flatness in jeans today was depressing lol

[Heather Z]

I have found that walking lunges with heavy weights is best butt shaper, in addition, cardio is primarily running steps and sprinting on incline.

When you do your sprints, do you do interval training? or continuos sprints for a certain time frame and then done?

I primarily do intervals on sprinting.... I sprint up a long ramp
and usually walk down. Then when I'm on the steps, I sprint up and
walk down (easier on the knees) but there's not as much rest time on
the stairs. I usually finish up with a few sets of box jumps on the stairs
too. It took me forever to find a place with any incline or accessible steps
here in FL..........LOL

[Joesportstalk]

As far as I knew Joe, Kegal exercises were designed to target, a bodypart specific to females.

Really? Maybe I am calling it wrong name then....

I mean keep tightening the rear end muscles while sittting ( flexing and relaxing ...)

[swanso5]

butt clenchers

[Boss Man]

Yeah, Kegals to knowledge are something quite different. They tighten a certain part of a womans anatomy, which I'm not going into, as this message might start to get very adult, and lower the tone, and I don't really want to get graphic, when there's teens who come here.

[carrie11]

I have found that walking lunges with heavy weights is best butt shaper, in addition, cardio is primarily running steps and sprinting on incline.

Hi i'm new here. Ye I agree with you Heather, I've been doing this routine for quite sometime now and it works for me.

[Heather Z]

I have found that walking lunges with heavy weights is best butt shaper, in addition, cardio is primarily running steps and sprinting on incline.

Hi i'm new here. Ye I agree with you Heather, I've been doing this routine for quite sometime now and it works for me.

Hi Carrie! I checked out the other website you linked
also, by the way............looks like some cool stuff - thanks.

[analyticalmind]

ok i finally got around to taking a side pic of lack of a butt so you can tell me if there's hope for me or if genes have screwed me over lol [/url]

[swanso5]

mine is pretty big for a midget...

try this for leg day:

pre / rehab
foam roll / stretch itb and tfl
foam roll / stretch quads
foam roll or tennis ball glutes

glute activation
isometric supine bridge hold x 20secs
supine bridge x 20 reps
mini band side steps x 10 each way
bird dog x 8 each side

dynamic warm up
spiderman walking lunges x 5/side
overhead walking lunges x 5/side
single leg stiff leg deadlift walk x 5/side
side lunge walk x 5/side

bb squats 4 x 8 using a wt that allows you to get as far down as you could without wt and no more
static lunge with back leg elevated on a small step 3 x 12

on another day sprint up hill x 5 times as fast as you can