Need to get nice butt with butt squeezes?

June 8, 2013 5:55 AM

To do so, how long every day i need to do them? I usually hold 10sec., should i hold more for faster results? Can i somehow get good bum in 2-3 weeks?
posted by Jasna88 to Health & Fitness (11 answers total)

Faster results? Hit the gym and say hello to squats, lunges, and deadlifts. Changing your diet (low in processed foods/sugar, high in lean meats and veg) will help all around toning too since you really can't control which part of your body to look better.

Or if no access to gym, start walking loads of stairs and the bird dog exercise is also good. Bodyweight squats and lunges will also help.
posted by astapasta24 at 6:05 AM on June 8, 2013

Response by poster: im part time wheelchair user so i cant walk/jump/run. i go to gym. i am opsssesed with exersise.
i eat healthy and little, too. But i cant get rid of fat on some parts of body.
posted by Jasna88 at 6:12 AM on June 8, 2013

You can't spot reduce fat in any area with any exercise.
posted by Benjy at 6:33 AM on June 8, 2013 [2 favorites]

Swimming might be a good fit for your excercise needs. Other sort of water based activity too, water aerobics etc. You can use flotation help if you like. You still can't reduce fat or "tone" one specific spot though. I think just clenching your butt is at best going to strengthen your pelvic floor muscles at best.. Which isn't a bad thing either I guess.
posted by Iteki at 6:38 AM on June 8, 2013

Exercises build/tone/strengthen particular muscles or muscle groups. Doing so consumes energy. If there's not enough energy available from recently-eaten food then your body will start consuming stored fat. The particular exercises you perform, however, have nothing to do with which fat is burned off.
posted by jon1270 at 7:31 AM on June 8, 2013

Response by poster: I know i cant 'choose' which fat i want to be burned off. or, i wont have 'pot' belly.
posted by Jasna88 at 7:44 AM on June 8, 2013 [1 favorite]

When you say you can't 'walk/jump/run', but you go to the gym, does that mean you're already doing the exercises that astapasta24 suggested? Because I second their post: squats and lunges were the only things that changed the shape of my butt.
posted by Salamander at 7:52 AM on June 8, 2013

Response by poster: yes i am doing all of it and no change or any effect
posted by Jasna88 at 8:05 AM on June 8, 2013

If you can, glute bridges along with your sqauts and lunges. These really target the glutes.

Some of it is, unfortunately, genetics. You can build muscle on your glutes, but some people will have rounder bums than others just because of how their built, however.
posted by Kurichina at 8:34 AM on June 8, 2013

Squats! Google 30-day squat challenge. I've only been half-heartedly following it for a couple of weeks but I can definitely see a change.
posted by pintapicasso at 11:24 AM on June 8, 2013 [3 favorites]

Like the above posters have already mentioned, you will see real results with real training, not fad work outs from magazines. My wife really struggled existentially with her happiness regarding the resting muscle tone of her buttocks until I finally convinced her that weight lifting was not evil and she was not genetically capable of hulking out.

Thanks to a few weeks of squats, you can now bounce a dime off her yoga pants. Paradoxically, despite her fears of increased muscle mass she found that her clothes also fit better now.

Grab a telephone book, milk jug, small child, etc. Squat down to the floor, keeping your back vertical. Repeat until burning pain suffuses your entire leg.

Success. Stairs are also a viable option.
posted by hobo gitano de queretaro at 2:42 PM on June 8, 2013