Ladies, how do you train your ass's

[JoNeS]

First off, I'm a guy and I'm posting this here because you girls know more about training the buttox then us guys. Intially posted the following on the training board:

My hams, quads, and calfs have become fairly seperated and shredded. Which is definately a great thing.

But, my ass has gotten wider. So when I'm wearing jeans it looks like I'm a fat-ass. No pun intended.

Now, alot of bodybuilders have huge asses, but they also have a wide shoulder frame, so that offsets the ass with the v-taper. I however, don't have a large shoulder frame.

So with out sounding too much like a fag. I would like a well shaped ass, but I don't want it to be wide. So should I cut out the squats/hacks/lunges/ and leg presses.... and just stick to leg curls and extensions?

I have a nice round ass, better than 90% of the guys out there. But it's just too wide for my taste. How do I keep the roundess, but loose the width? Any help from you girls would be appreciated.

thanks

 

[mbrooke5]

So should I cut out the squats/hacks/lunges/ and leg presses.... and just stick to leg curls and extensions?
thanks

I would not take out the squats, hacks, or lunges! Hacks and lunges definately work the ass! I would maybe throw in a press where you legs are more directly above as opposed to the hack machine, where they are a little more in front of you.

When you are working legs, your ass may not be "firing" the way the rest of your leg muscles are. To help those ass mucles fire you should try getting all the little knots out of your quads and hip flexors. You can do this by rolling on a styrofoam cylinder...I'll look for a picture to demonstrate.

Then try one legged squats with no weight and going real low while keeping your back straight and not leaning forward... you should be able to feel your butt muscles as you go down...when coming up, sqeeze at the top.

Another machine is to use the standing hack squat machine ( the one that you can face either way) and face the machine and do step up's... one leg at a time...not putting your foot all the way down to the floor. (i'll try to look for a picture of this one too)

Hope this helps

 

[mbrooke5]

Here is a picture of the machine...power squat machine... but do one leg at a time stepping off the back.

http://www.nebula-fitness.com/Produ...D/86/Product_Category_ID/6/Product_Group_ID/1

 

[FigureSkater]

Could you post a picture of this nice round ass please? I think that will really help us determine what approach you should be taking....

Preferably a photo in a nice pair of jeans, one in some boxer briefs, and if it's not hairy/pale, a nude photo?

 

[Lililston]

Could you post a picture of this nice round ass please? I think that will really help us determine what approach you should be taking....

Preferably a photo in a nice pair of jeans, one in some boxer briefs, and if it's not hairy/pale, a nude photo?

 

[Lililston]

If you have a round ass, then maybe it's the thighs that's making it look wide.. no??

Anyway, you should just work to try make your shoulders and upper back bigger that's all..

 

[velvett]

Could you post a picture of this nice round ass please? I think that will really help us determine what approach you should be taking....

Preferably a photo in a nice pair of jeans, one in some boxer briefs, and if it's not hairy/pale, a nude photo?

A woman after my own heart.

 

[The Shadow]

Here is a picture of the machine...power squat machine... but do one leg at a time stepping off the back.

http://www.nebula-fitness.com/Produ...D/86/Product_Category_ID/6/Product_Group_ID/1

I dont personally do not recommend doing a one-legged machine squat...it forces the core into a naturally unbalanced position.

for a high ass:

walking lunges
stiff deads with bells(not a bar)
leg curls
full squats
moderately high step-ups.


Pick 3 of the exercises and rotate them every week

 

[Daisy_Girl]

walking lunges
stiff deads with bells(not a bar)
moderately high step-ups.

My 3 favorite leg exercises! I LOVE SLDL with DB, I feel it SO much more than a bar. Now that Shadow recommends it, I feel good!

 

[The Shadow]

My 3 favorite leg exercises! I LOVE SLDL with DB, I feel it SO much more than a bar. Now that Shadow recommends it, I feel good!

LOL

Dbs are really superior imo.

They allow you to get a greater ROM usually and also allow you ro pull thru the centert line of the body to a greater degree.

 

[Smurfy]

I dont personally do not recommend doing a one-legged machine squat...it forces the core into a naturally unbalanced position.

for a high ass:

walking lunges
stiff deads with bells(not a bar)
leg curls
full squats
moderately high step-ups.


Pick 3 of the exercises and rotate them every week

good call. i also like SLDL with DBs but Im indecided which i like better - DBs or BB. they both rock

 

[FigureSkater]

SLDL with DB today! Yayyyyyyyyyyy love those.

I'm also undecided...i like the dumbbells, but if I'm going really heay I have an easier time with the bar (mostly because I don't have to carry two heavy dumbbells to the area in my gym where I do my dl's...easier to grab a bar and throw some weights on it).

 

[The Shadow]

a trap bar is very good as well..if your gym has one of those

 

[Smurfy]

one thing I did notice when using DBs for SLDL, is that the heavier I would go, the more my back would tired out before my hammies. I dont know how heavy you guys go but when I use anythng more than 35-40 lb DBs (if i remember correctly) my lower back would feel the brunt of the work. I know this is a whole body lift pretty much but I do SLDL for legs ass etc. When I use the bar, I do higher rep sets with 95 lbs and no fatigue in my low back. Im guessing this is an issue with my form? i dont know just throwing it out there..

 

[The Shadow]

use the dbs and let them "fall" (palms facing each other) a bit to the outsdies of your feet...chances are you are going deeper with the dbs as well...try Keystones