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I have this problem of a flat bottom, and this isdriving me crazy. I would like to get a bit sexier, and don't wantany surgeries. Is it possible to make it grow with just exercises andtraining? If yes, which?
Help me grow my bottom pls
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Cutesy exercises like glute kick backs, walking lunges etc have their place but nothing will ever replace the squat when it comes to overall leg development and size.
Master the squat and I PROMISE you will get the glute and leg development you are looking for.
Not a smith machine squat, not a hack squat, not a front squat, a real squat where the bar is resting on your traps.
Most people do not get the leg development they want because they don't understand the anatomy of muscles in the legs. The legs are an endurance muscle. They have a large composition of slow twitch muscle fibres. Most people only train in a 8-12 rep range. The problem with that is it won't stimulate the slow twitch muscle fibres. In order to fatigue the slow twitch muscle fibres, you need to train in a rep range of 20-100.
Use a variety of exercises to fully develop the legs but make sure to add in some 'burn out' sets at the end of your workout in a rep range of 20-100 to stimulate the slow twitch muscle fibre. You will feel a burn like you have never experienced before.
Think about it. Look at the legs of a cyclist. They don't squat or lift weights at all but they always have extremely impressive leg development. That's from all the high rep work they constantly do when cycling.
Master the squat and I PROMISE you will get the glute and leg development you are looking for.
Not a smith machine squat, not a hack squat, not a front squat, a real squat where the bar is resting on your traps.
Most people do not get the leg development they want because they don't understand the anatomy of muscles in the legs. The legs are an endurance muscle. They have a large composition of slow twitch muscle fibres. Most people only train in a 8-12 rep range. The problem with that is it won't stimulate the slow twitch muscle fibres. In order to fatigue the slow twitch muscle fibres, you need to train in a rep range of 20-100.
Use a variety of exercises to fully develop the legs but make sure to add in some 'burn out' sets at the end of your workout in a rep range of 20-100 to stimulate the slow twitch muscle fibre. You will feel a burn like you have never experienced before.
Think about it. Look at the legs of a cyclist. They don't squat or lift weights at all but they always have extremely impressive leg development. That's from all the high rep work they constantly do when cycling.
@muskate has given you some very good advice in terms of exercising, but there is also one thing you have to keep in mind when trying to change something in your body - it is your body constitution. All of us we have a certain type of body composition. For the ladies, these are the rectangle, sand watch, pear, and apple. As you can imagine by those names, these are the generalistic shapes of the body, and consequently, the show where you are more prone to get fat, and they also show the parts of the body that will be easier to modify.
All in all, you will get the best results by both following @muskate's suggestions, and by paying attention to yourself, and understanding your body.
All in all, you will get the best results by both following @muskate's suggestions, and by paying attention to yourself, and understanding your body.
You need to eat enough for muscle growth and do them squats.
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