If I were a girl...

[KevL]

...who is on the thin side, what can I do to get a more toned, firmer and bigger butt?

(don't laugh...I know you're laughing dammit...)

[aizan]

lunges! and hold a pair of dumbbells of extra intensity.

*i'm not laughing... seriously, i'm not!*

[dailymuscle]

Ok I won't laugh too.

Try these:
http://www.acefitness.org/exerciseli...16/squat-jumps

Since this is a power exercise (jumping), it will recruit more of your type 2 muscle fibers, which has a greater potential for growth compared to type 1 muscle fibers.

Just pay attention to good form when you land.

[KevL]

Thanks! Suprised no questions were asked :P

If there are more exercises to this, do suggest.

[aizan]

check this one out:
http://www.youtube.com/watch?v=mzT6PNRTQoY

[kirksman]

Originally Posted by KevL

...who is on the thin side, what can I do to get a more toned, firmer and bigger butt?

(don't laugh...I know you're laughing dammit...)

DB or KB fricken swings and Bulgarian squats with elevated heights along with the almighty barbell squats, with Pl'stance and Oly stance.

[dailymuscle]

That sounds complex.

[KevL]

Originally Posted by dailymuscle

That sounds complex.

I don't disagree with you there haha. Actually I'm looking at home-based workouts, without any tools. For the mean time I think 3 exercises are enough for the first 4 weeks. Will look at TT BW training after.

[kirksman]

Originally Posted by dailymuscle

That sounds complex.

Originally Posted by KevL

I don't disagree with you there haha. Actually I'm looking at home-based workouts, without any tools. For the mean time I think 3 exercises are enough for the first 4 weeks. Will look at TT BW training after.

It's not THAT complex honestly, these movements. One can probably pick it up in about 1 hour. Takes a few more hours to perfect the movement but you'll get it. Programming and usage of exercise, is the headache but if you're clear about your goals, it becomes a lot easier.

Personally, I think any athlete or even recreational gym-rat can derive benefit from dumbbell swings, and I strongly believe everybody needs unilateral lower body work not just for strength and power, but also to ensure the body is in a more flexible, stable and steady state as well as avoiding overcompensation. I can't think of a bodybuilder that would look perfectly symmetrical if he constantly uses bilateral movements for all his exercises, because we're all subjected to handedness. Unless of course that bodybuilder is ambidextrous.

Bodyweight movements are, honestly IMHO, the beginning step for every athlete or gym-rat. My concept is this. If you can't handle your own bodyweight in the push-up, squat, pull-up (My measure of a man), why the heck do you have to touch a metal bar or feed your ego with a leg press machine that takes out between 20-40% of the load because of the angle? My cousin who only does push-ups, dumbbell swings, pull-ups and bodyweight squats has managed to build a "relatively" okay physique after 6 weeks of working out. Basic foundation strength in everyday movements are of imperative importance. If you can't even land without your knees caving in, or you walk on your toes, and you can't even scratch your own back due to horrific mobility, fix that first, then we can talk lifting.

MY client movements for the past 4 weeks have been almost exclusively, swings, squats (bodyweight), vertical jumps, push-ups with various angles and tire slams and she's commented that her oblique muscles and abs are starting to show lines. I train her like an athlete just like I would train my other clients who are athletes, and she responds well to them. OF course if your client wants to look like Eva Longoria, you don't go and model her workout after Paula Radcliff lah.

[KevL]

Whatever I've asked aren't for me lol. It's for someone who doesn't have a membership but wants to tone her butt up.

[dailymuscle]

KevL... you said in another post that your gf doesn't work out. So who is this for... hmmmmmmm.. .lol

[KevL]

I'm not telling.

[jakelena]

oo don't wanna tell even if you would have told us who are we gonna tell it too !!!

Btw do Plie Squat (google it) I like to do this squat it's good for hamstring and glutes That is why ballerina have very nice butts ... once you finish your rep squat low and do pulses !!! OMGoodness your hamstring and glute gonna CRY !!!!

IF not mistaken it's also called the GOBLET SQUAT ! I remember i saw it in Mens Health big book of exercise (correct me if i'm wrong)

[Data]

1. Load up the bar with iron.

2. Lift the bar till you cant lift it again.

3. Rest, then come back and repeat steps 1 through 2.

It really is that simple.