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Excercises for the ass.

kitten- Posts: 23 Joined: 2002/06/10	2002/06/12, 05:47 PM Hi, I was wondering if there are any specific exercises I can do to shape my ass? A friend of mine told me that I should work out my "inner ass muscles". Don't laugh. So if they do exist, how do I uh, work them? Thanks!
Boddhisattvha Posts: 1,226 Joined: 2002/03/07	2002/06/12, 05:56 PM On the menu bar above select ft exercise resources, muscle targeting, thighs and glutes. That should help. -------------- Practice does NOT make perfect. Perfect practice does.
Arnold Posts: 1,112 Joined: 2000/11/27	2002/06/12, 07:25 PM good point, there is also an special ft exercise program for 'glutes & thighs' that is great. Good Luck -------------- .o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
ischjli Posts: 408 Joined: 2002/03/13	2002/06/12, 10:22 PM Do some straight leg deadlifts, they have really done a job on my posterior, or so I am told. -------------- Ischjli "Seven days without exercise makes one weak."
Epimetheus Posts: 27 Joined: 2002/03/15	2002/06/12, 10:58 PM Squats will firm that ass right up. :) Be bouncing quarters off it in no time.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/06/13, 01:37 AM When you run, run uphill. And the stairmaster will be your best friend...... -------------- - Nina :o) La vie est toujours aussi belle.....
prettygentle Posts: 142 Joined: 2002/06/12	2002/06/13, 07:00 PM I found an exercise in a fitness mag once that seemed to really work "those" muscles... Lay on a bench, face down, with your legs hanging free over the edge. Cross your ankles and have your knees bent at about a 45 degree angle. Start with your knees pointing at the floor and focus on using your butt to lift your legs, once your legs are up, hold for a count of at least one and give a little extra squeeze while you are up there. You can vary it by varying the degree of bend in your knees and varying how close (or far apart) you hold your knees to each other. Give it a try. It's harder than it sounds... LOL Squats are the best if you have no equipment. ;) pg
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/06/14, 02:16 AM Yes prettygentle that's a good exercise IF you don't have lower back problems. I have never been injured or anythiing but even thou I got strong middle section muscles that exercise is still stressing too much my lower back and it hurts..... ): Now what happened to the good old "dog pee" exercise lol it's not a beautiful one but it sure works...... -------------- - Nina :o) La vie est toujours aussi belle.....
kitten- Posts: 23 Joined: 2002/06/10	2002/06/14, 04:26 AM Thanks!!! I'll be doing those uphill runs on the treadmill.. and I think I'll give the one from the fitness mag a shot. Looking forward to my new butt! :)
prettygentle Posts: 142 Joined: 2002/06/12	2002/06/14, 07:47 AM Thanks, and that's very true about the lower back.... :) As for the "dog pee" exercise, add some ankle weights if it gets too easy.... :) Kitten? Won't you have to look backward to your new butt?? LMAO! Sorry, couldn't help it. Let us know how things are coming along! pg
qualters Posts: 343 Joined: 2002/04/21	2002/06/15, 03:11 PM Here's another good exercise its called hip pull throughs! Facing away form a cable machine, stick your arms betwenn your legs and grap a triceps pushdown rope attached to the LOW cable. Keeping your arms straight, take a step forward to load your muscles. Now squeeze your glutes and drive your hips foward while locking out your knees. If your kness stay bent the drill is not working......YOUR BUTT will be MAD SORE!!!! Good luck! -------------- BQ AMERICAN MADE
kitten- Posts: 23 Joined: 2002/06/10	2002/06/16, 02:39 PM Haha prettygentle :P Should have seen that coming!! :) Anyway, I've tried out the treadmill thing at gradient 12%-20%. Is that too low? Didn't feel any stress on my butt, must be those layers of protective fat. *Sobs* Ooh, qualters! That sounds good, especially the sore butt part. Is it just me- I need to feel a little sore on the area I'm working out to feel like it's actually getting worked out. How's everyone else's workout coming along? :)
qualters Posts: 343 Joined: 2002/04/21	2002/06/16, 03:11 PM I am into the 9th week of my 12 week mass program at it ROCKS! I have seen nice gains and it helped me break through my plateu. I will be postin a pic soon! Good Luck ALL! When you are sore you really know you had a good work out, i think........ -------------- BQ AMERICAN MADE
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/06/17, 02:16 AM You'll be all BOOTYLICIUOS for the summer!!!!!! (someone used that word in here once and I just loved it lol!!) -------------- - Nina :o) La vie est toujours aussi belle.....
Dilan Posts: 69 Joined: 2002/06/03	2002/06/17, 09:44 AM I have found myself to be very bootylicious when I started doing seated hip abductors. try them!! they are great and what a burn in the ass.
kitten- Posts: 23 Joined: 2002/06/10	2002/06/17, 12:00 PM Nina: Just like you! Qualters: Be looking forward to the pic!! I'll be posting mine soon when my dad buys the digital cam he promised for my birthday *Grins* Hmmm hip abductors, I wonder if I have the machine for that in my gym.. if I do, I'm looking forward to trying that out! :)
Dilan Posts: 69 Joined: 2002/06/03	2002/06/17, 12:11 PM Kitten, It is a weird looking contraption that you sit in. There should be two of them, one concentrating more on the glutes and the other on more of the inner thigh. I usually do some heavy squats and finish off with Seated Hip Abductors. give em a try.
prettygentle Posts: 142 Joined: 2002/06/12	2002/06/17, 02:19 PM Kitten, by the way... I just did my lunges for the day this morning... talk about working your butt off... LOL I just know my poor cheeks are gonna be sore tomorrow... gonna make it hard to sit down. Give them bad-boys a try... I got the burn, tomorrow comes the pain. ;o) pg
kitten- Posts: 23 Joined: 2002/06/10	2002/06/22, 02:55 PM Hoho. Just got back from a 3day holiday at Tioman!! Yumm got my tan and everything- only regret- the exercises for my glutes (yes I found out their real name) had to wait. Can't wait to try them out later in the morning! (Yup, its 3am now and I'm rushing my homework. Bleah got exams this Monday!) So how's your butt pg? :) Dilan: I'm gonna go hunt around for it... huumm. You know how moving a few gears transforms a machine from one workout to the other? I'm not good at shifting these gears :P Will go fiddle around with them...
prettygentle Posts: 142 Joined: 2002/06/12	2002/06/22, 04:29 PM Feeling much better, thank you, kitten... LOL Let me know how your backside is doing the day after your gluteal workout... ;o) -------------- pg *The prettygentleone isn't so gentle anymore! ^v^
jnellie Posts: 924 Joined: 2002/02/24	2002/06/22, 04:42 PM pretty gentle how are your work outs going...
prettygentle Posts: 142 Joined: 2002/06/12	2002/06/22, 04:58 PM I've been doing them in the morning, but I started a new job this a.m., so I skipped it til a little later when the kids my kids babysit go home (about an hour). The other ones have gone ok.... except... Well, hang on, let me post a new topic... I don't want this one listed under a booty question... LOL -------------- pg *The prettygentleone isn't so gentle anymore! ^v^
prettygentle Posts: 142 Joined: 2002/06/12	2002/06/22, 07:21 PM Hey, Kitten, lookie here... http://www.femalemuscle.com/fitness/workouts/glutes.html Maybe this will help you max out you hiney... ;o) -------------- pg *The prettygentleone isn't so gentle anymore! ^v^
kitten- Posts: 23 Joined: 2002/06/10	2002/06/24, 06:03 AM That was a great site pg!!! Thanks! :)
prettygentle Posts: 142 Joined: 2002/06/12	2002/06/24, 03:21 PM You are very welcome Kitten :) -------------- pg *The prettygentleone isn't so gentle anymore! ^v^ --The second you quit, then it's official - you're a failure.
Elektra420 Posts: 4 Joined: 2004/05/17	2004/05/17, 04:14 PM hi I am new to this and I feel like a loser, I haven't done any sort of excercises in a couple of years and I am now easily over 100 pounds over weight, I started this new rice and fruit diet and working out today, however, it almost killed me, I litterally thought I was going to have a heartattack, any support would help and maybe some good tips,...................big loser with a capital L:(:(
DanielJLove Posts: 320 Joined: 2004/03/30	2004/05/17, 04:28 PM Elektra, You are far from a loser. Everyone has to start somewhere, and the fact that you are starting makes you a winner right off the bat. I don't know much about you, but right off the bat it looks like you are trying some diet fad (fruit and rice). Generally, any fad diet is going to end up harming you more than anything. In order to really lose wieght effectively, you need to preserve and or gain LBM while decreasing the calorie intake. A safe weight loss is around 1-2.5 pounds per week. In the diet you are eating now there is no protien, which coupled with a calorie defecit is going to set you up for a muscle loss. This will mean you have less fat burning tissue, and thus even less capability to eat without gaining wieght. Use the diet profile here to get an idea of what you should be eating, and then post the macro nutrients in the chatroom and ask what people think. Sometimes the calories can be a little high, but they are pretty close. Furthermore, if you haven't done anything in a couple of years, Slow Down. If you burn out at the beginning you are more likely to quit. Take it slow let your body adjust, and then punch it up a notch or two. It will all come with time. You have already taken the first step, and that is the hardest. Daniel
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/18, 07:49 AM Nice post, daniel. Elektra - welcome to ft! Fruit and rice? You could eat fruit and rice and add some lean prtein like fish or chicken breasts. Then have some vegetables and a litle olive oil or nuts and seeds. Of course your first workout was hard! Anything is difficult the very first time, but everytime you go back and do it again, it will get easier and feel better! Slow down and breath, keep up with the exercising and eat sensibly - lots of good info and support here at ft! You can do it! -------------- If you fall down seven times, get up eight.
vivavegas02 Posts: 96 Joined: 2004/03/18	2004/05/18, 03:37 PM Hi.. for your butt, you can try...kneeling on the floor and having your knee bent and kick up behind you. I am sure you've seen this exercise in magazines. Also, I think squats are great too!