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Thread: Is there an excersize for...

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    Featured Member Fawn's Avatar
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    Default Is there an excersize for...

    So I've been doing squats and lunges and leg lifts and all that, and I feel it from my legs to the middle of my ass. That is all well and good. What I'd like to do is make the top of my ass, the part where it connects to the lower back more defined. Do excersizes for this even exist, and if so, what are they.

    I've only ever seen one girl with this on a smaller framed body, and it looked soooooo good. Even the part above her t-bak was so round and ample.Guys go crazy for it. I asked her what excersizes she does, and she said none. I do suspect she may be lying. Or at least I hope so, that way I have a chance to get this too.
    " Remember during each test there is some girl in Australia jealous of you who wants to do what you're doing."- Lilithmorrigan

    " If you're young and sexy, why not spend a few years
    Shopping and Fucking? Life is short, but youth is shorter. Ride the wheels off, I say." - FeministStripper

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    Default Re: Is there an excersize for...

    Squats and lunges are by far the best, and you can add side lunges and stiff leg (romanian) deadlifts to supplement. Going with heavier weights might also help, from what I have seen most girls don't go heavy enough, because they think they will get too big (it won't happen).

    By the way, this info is from my fiance who is a personal trainer.......I'm as lost as the rest of you when it comes to weight training, it's very new to me.

  3. #3
    mermaidnz
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    Default Re: Is there an excersize for...

    butt implants?!!

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    Featured Member tampadancer's Avatar
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    Default Re: Is there an excersize for...

    back extensions

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    Default Re: Is there an excersize for...

    Deadlifts, hyper-extensions, bent over rows

    If you want to grow, you will have to use HEAVY weight with plenty of volume(number of sets).

    So for example:

    Find out what you can deadlift 6 times(meaning it will be heavy) and do that for about 4 sets of 4-6s reps. Then find out what you can hyper-extend 6 times, do that for 3 sets of 4-6 reps. Then find out what you can bent-over row 6 times, and do that for 3 sets of 4-6 reps.

    Unless you are doing about 9-10 worksets per session per muscle group with HEAVY weight(able to do only 4-6 reps per set), you will not grow much beyond newbie gains.



    Descriptions of these exercises can be found here:
    Deadlift


    bent-over rows:



    hyper-extensions:


    Browses the sites for sometimes more examples.

    In addition, of course, you will need proper nutrition including plenty of protein in order for your muscles to grow(roughly 1+ grams per kg body mass)

    Best of luck to ya, I'll write some more later since the above routine could be better, especially if your back-butt goal was included in a general weight lifting routine with multiple days.

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    Veteran Member kittykat1971's Avatar
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    Default Re: Is there an excersize for...

    Hmm, let me see if I can explain this right, it's a pilates move...

    Lie on your stomach with your hands flat on the mat under your forehead, elbows out. Rest your head on your hands. Point your toes, and using your lower back/butt muscles, lift your feet 6-12" off the mat. Keeping your muscles contracted, rapidly tap your heels together 20 times. Rest and repeat.

    I think this works the muscles you're describing. Good luck! kat

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    God/dess VenusGoddess's Avatar
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    Default Re: Is there an excersize for...

    ^ That (the Heel Tap) and the swimmer's extension work very well for toning/tightening the lower back/upper gluteal muscles.

    Also...properly done...Roman Sit-ups.

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    Member Heaven-Lee's Avatar
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    Default Re: Is there an excersize for...

    This may sound funny but it works GREAT for butt, L back and thighs...........1.Get on your knees on all fours like in a crawling postion...
    2. Raise your leg like a dog peeing to about the level of your hip try to keep your back flat and still. Do 15-20......3. Switch legs and repeat 3 times

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    Featured Member Fawn's Avatar
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    Default Re: Is there an excersize for...

    What are romanian sit ups?
    " Remember during each test there is some girl in Australia jealous of you who wants to do what you're doing."- Lilithmorrigan

    " If you're young and sexy, why not spend a few years
    Shopping and Fucking? Life is short, but youth is shorter. Ride the wheels off, I say." - FeministStripper

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