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Thread: Ass advice?

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    Featured Member nicole84's Avatar
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    Sad Ass advice?

    Ok, here is the deal. Since I stopped dancing, I also have not been working out (i loath the gym), and my ass has lost its firmness/perkiness that it had from dancing.

    others still seem to love it, but i hate it. I wince looking in the mirror.

    I know there are lots of fitness folks on here.

    What exercises are best for the legs and ass, particularly for getting the fastest results? I know about squats, the issue is i can do them all day and dont feel a thing. I have not added weights to them yet though.

    I'd prefer things that dont require the gym, but will live with it if I need to. I have one in my building with most of the basic stuff in it.

    please? I am getting desperate!

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    Default Re: Ass advice?

    MAX sprints 10 second intervals


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    Default Re: Ass advice?

    be cautious running, look up how to run properly before you do


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    Featured Member yogibear179's Avatar
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    Default Re: Ass advice?

    sprinters have the best asses


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    Default Re: Ass advice?

    Check out this article - it has some great info/exercises

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    Default Re: Ass advice?

    I've been working out HARD for the last twelve months, and have transformed and re sculpted my body, I do get many compliments on my ass now, it used to be a jiggly blob, now it's MUCH more round and perky, so I know what you mean.....

    I'm also totally burnt out on lunges, but still do them with a ten lb. weight in each hand. I start at one end of the room and just lunge forward, pulse down in that position for three reps, then lunge forward with my other leg, and so on an so forth until I get to the other end of the room, then I go back. Usually at the end my quads will be on fire, but I don't ever really feel anything in my ass.

    Lately I've been doing an exercise that my trainer had me doing a few months ago, and I noticed that my ass is sore the next day from it. I guess you could call it a variation of a step up. I get two 10 or 15 lb. weights, and a work out bench (http://pocketchange.become.com/wp-co...-bench-guy.jpg) and holding a weight in each hand, arms straight down by my sides, I step up on the bench with my right leg, followed by my left leg, so both legs are on the bench, then I step down with my right leg followed by my left leg. I do ten of these, then I switch legs, so I start with my left leg followed by my right, then down with my left followed by my right. The entire exercise really feels like no big deal while you're doing it, but the next day, your actual ass will be sore, I swear! It really isolates those muscles, try it!
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

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    Default Re: Ass advice?

    I find that squats/lunges just build up my legs and that's the last thing i want as a dancer--- as a dancer you probably already have plenty of muscle in your ass, it's just covered with fat. Before I got my nose done I was hitting the gym prettty hard 5x week alternating an hour of stairmaster with an hour of intervals on the treadmill (sprint/jog/walk on an incline) and was getting results-- because I was cutting the fat and toning the lower body at the same time.

    i really think that as a dancer if you work a good number of shifts- at least 3x a week- to have defined muscles all you need to do is cut the fat and maybe do a few specific exercises for trouble spots.

    When I'm good to go back to the gym my routine is going to be 1 hour of cardio 6 days a week alternating between treadmill intervals and stairmaster like before, with 3 days of yoga-- and that's IT. I don't like the built up body-building look, I like the slim toned look-- and lots of cardio is the only thing that gets me there because I gain muscle SO easily that it makes me look bigger.

    so yeah-- stairmaster, donkey kicks, cut the fat.

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    Default Re: Ass advice?

    Quote Originally Posted by J.D. View Post
    Lately I've been doing an exercise that my trainer had me doing a few months ago, and I noticed that my ass is sore the next day from it. I guess you could call it a variation of a step up. I get two 10 or 15 lb. weights, and a work out bench (http://pocketchange.become.com/wp-co...-bench-guy.jpg) and holding a weight in each hand, arms straight down by my sides, I step up on the bench with my right leg, followed by my left leg, so both legs are on the bench, then I step down with my right leg followed by my left leg. I do ten of these, then I switch legs, so I start with my left leg followed by my right, then down with my left followed by my right. The entire exercise really feels like no big deal while you're doing it, but the next day, your actual ass will be sore, I swear! It really isolates those muscles, try it!
    I am so going to try this

    Good sex always works some hard to work muscles for me, but unfortunately that doesnt happen often enough, lol.

    As for running...that's a no go for me. Bad knees. Best I can do is work hard on the elliptical.

    I also really need to get back to keeping a food diary. Once I stopped I started pigging out again (as in eat a whole pizza, then a whole medium bag of chips, etc.). Ugh!

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    Default Re: Ass advice?

    Yoga can really help with all-over sculpting, and certain routines can target certain areas. I have one that I do for my abs that has made a huge difference. I suggest finding a yoga routine that targets that area. Plus, yoga has lots of benefits, so it's definitely worthwhile.

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    Featured Member nicole84's Avatar
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    Default Re: Ass advice?

    ^^^^I was thinking pilates, but i'll look into yoga too

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    Default Re: Ass advice?

    Quote Originally Posted by lilmisssunshine View Post
    Check out this article - it has some great info/exercises

    http://www.t-nation.com/free_online_...the_glute_myth
    t nation is a great place to get info, they have a female figure athlete site. Will on here is also a good source


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    Featured Member yogibear179's Avatar
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    Default Re: Ass advice?

    Quote Originally Posted by J.D. View Post
    I've been working out HARD for the last twelve months, and have transformed and re sculpted my body, I do get many compliments on my ass now, it used to be a jiggly blob, now it's MUCH more round and perky, so I know what you mean.....

    I'm also totally burnt out on lunges, but still do them with a ten lb. weight in each hand. I start at one end of the room and just lunge forward, pulse down in that position for three reps, then lunge forward with my other leg, and so on an so forth until I get to the other end of the room, then I go back. Usually at the end my quads will be on fire, but I don't ever really feel anything in my ass.

    Lately I've been doing an exercise that my trainer had me doing a few months ago, and I noticed that my ass is sore the next day from it. I guess you could call it a variation of a step up. I get two 10 or 15 lb. weights, and a work out bench (http://pocketchange.become.com/wp-co...-bench-guy.jpg) and holding a weight in each hand, arms straight down by my sides, I step up on the bench with my right leg, followed by my left leg, so both legs are on the bench, then I step down with my right leg followed by my left leg. I do ten of these, then I switch legs, so I start with my left leg followed by my right, then down with my left followed by my right. The entire exercise really feels like no big deal while you're doing it, but the next day, your actual ass will be sore, I swear! It really isolates those muscles, try it!


    hey congrats J.D!! im buckling down and this post motivates me. im tired of looking the freaking same. not worse just the same!! im bothered and im going to really make some changes to my body


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    Default Re: Ass advice?

    it doesn't matter if running hurts your knees- you get the right shoes and don't run on concrete and your body adapts. I posted a thread a little while ago bitching about how I couldn't lose weight and people suggested running- I started doing interval sprints/jogging and it's made a huge difference- i've lost 7 pounds just from doing cardio.

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    Default Re: Ass advice?

    Quote Originally Posted by Isis Star View Post
    it doesn't matter if running hurts your knees- you get the right shoes and don't run on concrete and your body adapts. I posted a thread a little while ago bitching about how I couldn't lose weight and people suggested running- I started doing interval sprints/jogging and it's made a huge difference- i've lost 7 pounds just from doing cardio.
    well, seeing as how i used to have to have physical therapy since 9th grade for it, and was told not to run...i think i'll listen to the doctors.

    i have done intervals, just not in treadmills. i do 5min fast walk, 2min run (equivalent) on ellipticals.

    i want a certain look, but am not willing to sacrifice the health of my body for it.

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    Default Re: Ass advice?

    I do sprints and squats. My knees hurt if I jog slowly so I find sprint intervals to help the most.

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    Default Re: Ass advice?

    I posted before about the Spartacus workout I've been doing, and how it transformed the shape of my body, I highly recommend you try it, and it works FAST. You will see a noticeable difference in two weeks, doing it four times a week with a proper diet.

    I think that chronic cardio over long periods of time is good at making you smaller, but not very good and sculpting and defining. About once or twice a week I just run outside for 3-4 miles, but other than that I do my freeweight workout.
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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