I clench butt too much!

[CracyTracy]

Hello all,
 
As you can see, I am very new here.  I may not have posted this in the correct place.  If I have made a mistake, feel free to post this in the correct area.
 
I am a 39 year old woman who is a butt gripper.  I clench lower butt cheeks together constantly subconsciously, have done so as long as I can remember.  I was in band, choir, and a vocal peformance major.  All of these said to clench the butt cheeks together, bring the pelvis forward, and eliminate the curve in the back to maximize breath control.  Due to this, and years of singing, I now stand incorrectly. 
 
Since I started losing weight, I decided I wanted the butt I have never had, and started doing squats.  Since starting those, I have noticed the top part of glutes are toning great, but the bottom part, closest to thighs, show little improvement.  I came to the realization tonight that it is because of being a butt gripper.  I searched the web for info on how to correct this, and found little, if any help.  I know I am not alone in this, so I was wondering if you could help me.
 
Questions:
 
1.  When I relax butt instead of clenching, how do I know I am not hyperextending, or doing it wrong?  I realize there will be a slight pain/tiredness due to the curve of back not being used properly while standing, but how much is too much?
 
2.  When I relax butt, which muscles are supposed to be used?  I feel the outside hip muscles activating.  Is this normal?
 
3.  I bend over hospital beds all night, and feel the lower muscles clinch up.  Is it normal during this time, or should I bring the butt up and push it out, similar to how a stripper would?
 
4.  Being that I have been doing squats, is it possible I have been doing them incorrectly?  How should I correctly do a squat: with lower butt muscles clenched or relaxed?
 
5.  Is it possible I am doing the squats correctly, even with this, and that the squats will eventually work?
 
6.  Last (for now), is there anything else I can do to correct this issue besides relax?
 
I am trying to achieve dream body.  I know that not every part of body will be as I envision it.  However, I would like butt to be proportionate rather than bump on top and flat pancake on bottom.
 
Thank you for reading this long post, and for any help you can give me

[vamp]

First off, Welcome to the site and the "gang"! We hope we can help, encourage and support you on your road to your "perfect body"

Not to make it seem more difficult on you, but to get a better picture of what you are doing could you post what your actual routine is for your cardio and resistance training and what days you do what.... It would greatly help.

Sorry to make you work harder to get an answer.

[CracyTracy]

Thanks for the reply and welcome, Vamp! Sorry I didn't respond sooner. I work nights and sleep days.

work out consists started out by just doing Chris Powell's "Boot Camp" on the beginner level. I am not sure I am ready to proceed so I occasionally do it, but find it discouraging to listen to him point out how perfect his wife's form is when body is no where near that, and may never be to that point.

Monday and Wednesday tend to be short days, as I have to get to bed so I can wake up at 1:00 to pick kids up from school.

Short days consist of:

Pushups
Swing Ups
Bridge Ups
Yoga Pushups
Planks
Squats
Lunges

(All of these were taken from the beginner level of the "Boot Camp" DVD, so they are not done to their fullest extreme.)

I have also added:

Back Kicks
Reverse Swing Ups
Superman/Banana
Kettle Bell Oblique Twists

On long days:

Walk/Jog for one hour
(I walk for 5 minutes to warm up, then jog for 3 minutes, walk for 2, and alternate.)
Squats
Back Kicks
Superman/Banana
Swing Ups
Reverse Swing Ups
Kettle Bell Oblique Twists

I think that about covers it. Of course, there are days I can't do all of the ones listed, but I try to do Squats and some sort of Ab workout every day I walk/jog, if I can't do anything else with them, if that makes sense.

I always thought upper glutes weren't toned enough and lower glutes were in the best shape. Now I feel as if the upper glutes weren't toned enough, but the lower glutes were toned to an extremely abnormal condition due to butt gripping.

I have tried to be conscious of tightening lower glutes when just standing or bending over, and tried to relax. However, I am not sure if I am relaxing too much, and sticking butt out too far, causing it to curve too much in the lower lumbar. There is a slight tiredness and slight pain, which I wonder if it is caused from years of non-use, and will correct over time. Also, I don't know if this will correct on its own as I strengthen core, or if I need to consciously work on it to break the habit.

Please let me know if you need any other info! Thanks for your input!

[vamp]

I know the routine... I am a "midnighter" and love it. Just currently off work

So your interval training (3 jog 2 walk) I would decrease to about 20 and increase the speed you run while decreasing the time for example 1 min go all out (or say telephone pole to telephone pole so you don't have to clock watch) then do the same for the walk portion so it is more sprint/walk. This would be your cardio workout... either this or a straight cardio of choice for 40 minutes.

For Resistance Training I have taken this from Bossman from another post.....

If you're looking for something to do at home, you could try this. I post it sometimes for people.

As for the training you could do a schedule something like this, which is all body weighted.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Pull-ups, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.

Day 1. Bodyweight

Day 2. Cardio

Day 3. Bodyweight

Day 4. Day off

Day 5. Cardio

Day 6. Bodyweight

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

If you need anything else don't hesitate to ask us, or if you are thinking of training in a gym, the plan above can be refined as an example of what might be possible .
Boss Man

Muscles can be over trained and you may just be doing that, you need to give them a bit of a break from resistance training to allow healing and growth. Of course if 2 sets is not enough you could do 3 sets, and you can weight the exercises with dumb bells or kettle bells to increase the resistance. If any of the exercises are unfamiliar I am sure you can find them on the internet. You could also add standard push ups after the pull ups but remember that the pull ups utilize chest and arms just as to the push ups.

Perhaps this will give you more of what you are looking for and by the look of it also give you a little more time for other things too.

Cheers

[CracyTracy]

I will try the sprint/walk tomorrow! I could probably go all out for a minute at a time. LOL Thanks!

And thanks for checking into this for me! Even though I am 39 years old, I am like a baby when it comes to exercises, and therefore, posture for back and glutes. I appreciate your help!

[vamp]

No worries, 39 myself and have always battled weight. but I do love the gym I just took a look at your profile. 45 lbs. so far, that is no small accomplishment, good for you!!!! and quitting smoking this past April 23, that is awesome!! This past April 1st was 5 year smoke free... I have not regretted it for one day!! Here's to your up coming 1st year as a non smoker!!!!

Also to set an example by your own efforts for your nieces is wonderful. I know you will get those next pounds off that you are aiming for!

[Boss Man]

Hi Tracy, it's good to converse with you .

One main thing is to not over do things, so you might benefit from sticking to 5 days a week and try to keep the days split, so perhaps 3 days in a row, 1 off, 2 on, 1 off.

[CracyTracy]

Thanks, Vamp and Boss Man, for the tips! It's going to be hard to back off of routine. I actually enjoy working out, for once in life, and hate to have days off because I don't want to get lazy and stop exercising, which I have been known to do in the past. Also, I am used to doing at least 50 squats a day, as well as doing planks longer and more lunges. If I have built up to doing these exercises for this period of time, or this amount, shouldn't I continue? I thought that was one of the things about exercising: if it becomes too easy, add to it or doing the exercise longer.

I guess biggest concern is butt gripping. Will it stop as core/posture get better, or with practice/relaxing? Will I be stuck doing this for the rest of life?

Another question: I have always had an "apple" body. I carry all of weight in abdomen. A friend told me that, after 40 years of having this shape, that I will not be able to have an hour-glass figure, but would instead have a box figure. This is NOT the look I want. Is this true?

Thanks so much for all of the help!

[vamp]

About the Butt clenching... if you make it conscious every time you do it to relax you may be able to break it... it is a habit so it can be broken.

For the box shape, I have never heard of that or understand where your friend got it from... I don't know her/him but to me it sounds like the discouragement others give us when they see us doing better for ourselves so we don't succeed and stay at their level with blinders on. I am not judging but guessing by the comment that this is what it is.... most people do it subconsciously.

squats... time to use weight if you are doing 50 and planks if you are at 1-2 minute lengths of time for 3 set you are doing great. you could try adding a weighted belt or vest to slowly add weight to your planks. but again... should not do these every day, muscles need rest after resistance training.

[CracyTracy]

Thanks for the encouragement and words of wisdom, Vamp!

So basically, I need to run/walk today since I did calisthenics(?) yesterday. Then start over tomorrow, taking a break Thursday. Is there anything I CAN do on break days to keep from becoming a lazy butt again? I hate to not do a little, just so I can keep that discipline going.

I will look up the exercises you mentioned I don't know. I am assuming "bodyweight" is the same as calisthenics, i.e. pushups, sit ups, etc. Is this correct?

I think that MAY be the last of questions. Please forgive me. I am clinically OCD, and tend to obsess, even on meds. I just really want to make sure I am doing everything right, especially with younger ones looking to me for examples. Thanks for all you have done!

[Boss Man]

Bodyweight exercise could be described as calisthenics yes.

As for the adding weight, yes add more weight when something feels a bit easy.

You've been talking about your squat technique as well and whether you're getting it right.

The best way to put it is to imagine you're trying to sit in a chair. You want to push the bottom out, so as to avoid extending the knees over the toes, as that could cause knee issues in the long term.

Also try to get down to 90 degrees but not further as that might cause knee issues, but the further to 90 degrees you get the more activation of the muscles and connective tissues you'll get.

[vamp]

Tracy, Days off can be thought of as no formal workout... do things you normally don't do during your workouts and try to with family or friends. A pick up game of baseball or hockey, a leisure walk through the park... with winter coming you could snow shoe or cross country ski. Perhaps a walk through a museum to get in some culture or join an elderly or heart clinic to help with there walking and exercise. The point is to be non formal and no goals other than to have fun and try to be social. A trail ride, a tour of events or landmarks or even a zoo. How about family skating at the local rink?

By no means does a day off mean no activity but should not be your work out.

I hope this helps

[CracyTracy]

Boss Man, you mentioned the squat technique. I have heard several ways to do it. I have heard the way you mentioned, but I have also heard to do them against a wall or door, or do them as low as you can, which is how I have been doing them. knees seem to handle them fine. In fact, I have added a barbell to the weight. Of course, no weight but the barbell, but it's a start. So which technique gets the best results for a round bottom? The reason I am unsure about technique is where I feel the burn. I feel the least amount of burn in the lower glutes, or glutes, period. That is not to say I don't feel burn there, but I feel it more in quads, followed by upper glutes, and the least in lower glutes. I tighten glutes going back up (most notably the lower glutes), and try to tighten abs as well, but this is difficult for someone so uncoordinated as me. LOL Does this sound correct?

Vamp, I get what you mean. Most of the things you mentioned are not available in little corner of the woods, but I do see what you mean. Thanks so much for the input, and help!

[vamp]

By your descriptions, part of me wonders whether you are referring to the upper portion of the hamstring when you talk about the lower glutes.

deep squats are great but up the weight slowly to avoid knee joint strain.... Weight lifting strengthens, muscles, bones, ligaments and tendons... Unfortunately the bones, ligaments and tendons strengthen slower than muscles so over lifting often occurs and then possible damage, increase your reps for each set of squats by 3-6 before moving up your weight to help with this.

If knee strain does become and issue you should drop the deep squats and go to the "normal" 90 degree at the knee squats for heavier lifting and do non weighted deep squats after to keep flexibility and range of motion.

Finally, you are probably are feeling the in the quads more because it is more of the stretching of the Quad muscles than the glutes. Perhaps you are more flexible through the butt than the thighs and stretching should be added (It should always be part of your finishing in a routine but often people ignore it). It is possible that the Upper Glute and lower back are not as flexible either for the same reasons. Some lower back stretching and strengthening may also be required.

Just some food for thought to hopefully help with your questions.

[CracyTracy]

Some very good advice Vamp! You may be right with the hamstring/lower glute thing. I would say the part I am talking about is the lower 1/3 to 1/2 of butt. Is that the hamstring? Again, I am ignorant to this stuff.

Thanks for the great advice! I am forcing myself to take a day off, and only walk today, which is tougher than I thought. Also, I ran/walked yesterday, and I will say that, while I don't know if I ran much faster than I jog, it was the toughest workout so far.