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  • Posted On: 11-03-13, 8:51 pm (EST) #1

    We All Want Nice Buns!

    November 3, 2013, 8:51 pm

    Exercises to help the ladies lift and tone for some solid glutes!

     

    I have been a personal trainer for quite some time now, and even before I was certified I still helped people with nutrition and fitness. The one most commonly desired result the ladies ask for is a firmer and lifted booty. Of course we want our butt to look nice in a pair of jeans or on the beach in our swimsuit. Since I am always being asked how to get this result, I decided a lot of the lady Hermanites might want to know how to get nice buns as well.

     

    Here are some great exercises for your glutes. You could add these into your leg routine or even do them in a circuit style to get maximum results. I suggest doing 15-25 reps per exercise for 4-6 sets. If you are feeling really ambitious, try doing 35 reps for each!

     

    Glute Exercises

     

    1. Prone Glute Squeeze

                                     ·            Start off in the plank position on the floor; raise your leg up with heel toward the ceiling. Squeeze your glutes at the top and repeat on other side.

    1. 3 Way Leg Raise

                                     ·            Lay down on your side. First move is raising your leg forward/up and back down. Then raise your leg straight up and down. Lastly raise your leg backwards/up and down.

    1. Ball Bridges

                                     ·            Lay down on the floor with your feet on top a stability ball or chair. With bent knees raise your hips up toward the ceiling. At the top squeeze your glutes and hold for a few seconds.

    1. Single Leg Bridges

                                     ·            Lay down on floor with knees bent and feet on floor. Hold one leg straight out and parallel to floor. Raise your hips toward ceiling and squeeze glutes at the top. Repeat on other side.

     

    These exercises will definitely get your buns looking nice. You can always add weight or a band around your ankle for more intensity. The most important part of each exercise is the squeeze. If you do not consciously squeeze your glutes, you will not get the most out of your workout. So make sure you are squeezing as hard as you can to get them glutes activated!

     

  • Posted On: 11-04-13, 1:08 pm (EST) #2

    We All Want Nice Buns!

    November 4, 2013, 1:08 pm
    Posted by: fuelyourfitness

    Exercises to help the ladies lift and tone for some solid glutes!

     

    I have been a personal trainer for quite some time now, and even before I was certified I still helped people with nutrition and fitness. The one most commonly desired result the ladies ask for is a firmer and lifted booty. Of course we want our butt to look nice in a pair of jeans or on the beach in our swimsuit. Since I am always being asked how to get this result, I decided a lot of the lady Hermanites might want to know how to get nice buns as well.

     

    Here are some great exercises for your glutes. You could add these into your leg routine or even do them in a circuit style to get maximum results. I suggest doing 15-25 reps per exercise for 4-6 sets. If you are feeling really ambitious, try doing 35 reps for each!

     

    Glute Exercises

     

    1. Prone Glute Squeeze

                                     ·            Start off in the plank position on the floor; raise your leg up with heel toward the ceiling. Squeeze your glutes at the top and repeat on other side.

    1. 3 Way Leg Raise

                                     ·            Lay down on your side. First move is raising your leg forward/up and back down. Then raise your leg straight up and down. Lastly raise your leg backwards/up and down.

    1. Ball Bridges

                                     ·            Lay down on the floor with your feet on top a stability ball or chair. With bent knees raise your hips up toward the ceiling. At the top squeeze your glutes and hold for a few seconds.

    1. Single Leg Bridges

                                     ·            Lay down on floor with knees bent and feet on floor. Hold one leg straight out and parallel to floor. Raise your hips toward ceiling and squeeze glutes at the top. Repeat on other side.

     

    These exercises will definitely get your buns looking nice. You can always add weight or a band around your ankle for more intensity. The most important part of each exercise is the squeeze. If you do not consciously squeeze your glutes, you will not get the most out of your workout. So make sure you are squeezing as hard as you can to get them glutes activated!

     

    Very great post and I hope the lady Hermanites check it out! So you are a personal trainer? Thats great! Its such a fun rewarding job! I love helping others stay on track and reach their goals! Its like a way to give something back to what you are so passionate about. I am a bodybuilder and will be competing soon next year! Im very excited! Wish me luck! #HTH

  • Posted On: 11-06-13, 6:09 pm (EST) #3

    We All Want Nice Buns!

    November 6, 2013, 6:09 pm
    Posted by: nate_dawg

    Very great post and I hope the lady Hermanites check it out! So you are a personal trainer? Thats great! Its such a fun rewarding job! I love helping others stay on track and reach their goals! Its like a way to give something back to what you are so passionate about. I am a bodybuilder and will be competing soon next year! Im very excited! Wish me luck! #HTH

    Thank you that means a lot! Yes it really is I have always helped people with health/fitness and there is nothing else I would want to do. That is awesome you are very true to what you do, because there are a lot of personal trainers that lack the passion for it which doesnt help people. I wish you a bunch of luck but Im sure you dont need it:) My dad is an olympic gold medalist and still holds records so I really appreciate those that compete and the heart that goes into it!

  • Posted On: 11-10-13, 2:07 pm (EST) #4

    We All Want Nice Buns!

    November 10, 2013, 2:07 pm

    So i've seen a lot of ladies at the gym who train super hard, do lots of squats and leg press... butt (haha) thier butt's are flat on the tip (kind of like a hot cross bun) and look square if you look straight on from the back. Why oh why? I'm so scared of this happening to me.

  • Posted On: 11-10-13, 9:35 pm (EST) #5

    We All Want Nice Buns!

    November 10, 2013, 9:35 pm
    Posted by: fuelyourfitness

    Thank you that means a lot! Yes it really is I have always helped people with health/fitness and there is nothing else I would want to do. That is awesome you are very true to what you do, because there are a lot of personal trainers that lack the passion for it which doesnt help people. I wish you a bunch of luck but Im sure you dont need it:) My dad is an olympic gold medalist and still holds records so I really appreciate those that compete and the heart that goes into it!

    Jennifer,

     

    Great post.  This forum needs more ladies like yourself to spread the word about the benefits of weight lifting for women and help dispell many of the misconceptions they have.

     

    John

  • Posted On: 11-10-13, 9:46 pm (EST) #6

    We All Want Nice Buns!

    November 10, 2013, 9:46 pm
    Posted by: carley

    So i've seen a lot of ladies at the gym who train super hard, do lots of squats and leg press... butt (haha) thier butt's are flat on the tip (kind of like a hot cross bun) and look square if you look straight on from the back. Why oh why? I'm so scared of this happening to me.

    Carley,

     

    I am not an expert and being a man I have no direct insight into the female physique but I can try to explain this from what I know as a male bodybuilder :-)   When you do squats and leg presses, your glutes and hams are also involved in these movements - and foot position and leg width affects how involved these muscles get.  Many times what happens is the glute-ham tie in area (the area that forms the bottom part of the glutes and what I am assuming you mean by the "tip") gets very developed.  This minimizes the "roundness" of the glutes especially when viewed from the side and can make them appear square when viewed from the back.  Other things that can affect the shape and development of the glutes is genetics.  Just like the shape and size of pecs and bi's, for instance, in males pre-determined by genetics.  If you embark on doing squats and leg press, it shouldn't fundamentally change the shape Nature has given you now.  The key is variety.  Too many people do the same exercises over and over again.  This can cause exaggerated development.  A good leg training regiment so include not only squats and leg presses but also lunges, front squats, hack squats, leg extensions, etc.  A well rounded leg program will provide more benefit and more even development than a static one.

     

    John

  • Posted On: 11-10-13, 10:54 pm (EST) #7

    We All Want Nice Buns!

    November 10, 2013, 10:54 pm
    Posted by: fuelyourfitness

    Exercises to help the ladies lift and tone for some solid glutes!

     

    I have been a personal trainer for quite some time now, and even before I was certified I still helped people with nutrition and fitness. The one most commonly desired result the ladies ask for is a firmer and lifted booty. Of course we want our butt to look nice in a pair of jeans or on the beach in our swimsuit. Since I am always being asked how to get this result, I decided a lot of the lady Hermanites might want to know how to get nice buns as well.

     

    Here are some great exercises for your glutes. You could add these into your leg routine or even do them in a circuit style to get maximum results. I suggest doing 15-25 reps per exercise for 4-6 sets. If you are feeling really ambitious, try doing 35 reps for each!

     

    Glute Exercises

     

    1. Prone Glute Squeeze

                                     ·            Start off in the plank position on the floor; raise your leg up with heel toward the ceiling. Squeeze your glutes at the top and repeat on other side.

    1. 3 Way Leg Raise

                                     ·            Lay down on your side. First move is raising your leg forward/up and back down. Then raise your leg straight up and down. Lastly raise your leg backwards/up and down.

    1. Ball Bridges

                                     ·            Lay down on the floor with your feet on top a stability ball or chair. With bent knees raise your hips up toward the ceiling. At the top squeeze your glutes and hold for a few seconds.

    1. Single Leg Bridges

                                     ·            Lay down on floor with knees bent and feet on floor. Hold one leg straight out and parallel to floor. Raise your hips toward ceiling and squeeze glutes at the top. Repeat on other side.

     

    These exercises will definitely get your buns looking nice. You can always add weight or a band around your ankle for more intensity. The most important part of each exercise is the squeeze. If you do not consciously squeeze your glutes, you will not get the most out of your workout. So make sure you are squeezing as hard as you can to get them glutes activated!

     

    Awesome info!!!! I love the single leg bridges!!! I am always switching my butt workouts so it's nice to get new ideas! Recently, I started incorporating the hack squat machine into my routine and my glutes are getting destroyed! I am getting as sore as I ever been! I definitely recommend!

  • Posted On: 11-11-13, 11:59 am (EST) #8

    We All Want Nice Buns!

    November 11, 2013, 11:59 am
    Posted by: Erica_Stibich

    Awesome info!!!! I love the single leg bridges!!! I am always switching my butt workouts so it's nice to get new ideas! Recently, I started incorporating the hack squat machine into my routine and my glutes are getting destroyed! I am getting as sore as I ever been! I definitely recommend!

    Thank you Erica! It is awesome how involved you are getting with the community. I think it helps the Ladie Hermanites a lot and gives us motivation so thank you for that! I definitely need to try the hack squats! I have tried a lot of exercises but this isnt one of them so it will be a new challenge:)

  • Posted On: 11-11-13, 2:40 pm (EST) #9

    We All Want Nice Buns!

    November 11, 2013, 2:40 pm
    Posted by: fuelyourfitness

    Exercises to help the ladies lift and tone for some solid glutes!

     

    I have been a personal trainer for quite some time now, and even before I was certified I still helped people with nutrition and fitness. The one most commonly desired result the ladies ask for is a firmer and lifted booty. Of course we want our butt to look nice in a pair of jeans or on the beach in our swimsuit. Since I am always being asked how to get this result, I decided a lot of the lady Hermanites might want to know how to get nice buns as well.

     

    Here are some great exercises for your glutes. You could add these into your leg routine or even do them in a circuit style to get maximum results. I suggest doing 15-25 reps per exercise for 4-6 sets. If you are feeling really ambitious, try doing 35 reps for each!

     

    Glute Exercises

     

    1. Prone Glute Squeeze

                                     ·            Start off in the plank position on the floor; raise your leg up with heel toward the ceiling. Squeeze your glutes at the top and repeat on other side.

    1. 3 Way Leg Raise

                                     ·            Lay down on your side. First move is raising your leg forward/up and back down. Then raise your leg straight up and down. Lastly raise your leg backwards/up and down.

    1. Ball Bridges

                                     ·            Lay down on the floor with your feet on top a stability ball or chair. With bent knees raise your hips up toward the ceiling. At the top squeeze your glutes and hold for a few seconds.

    1. Single Leg Bridges

                                     ·            Lay down on floor with knees bent and feet on floor. Hold one leg straight out and parallel to floor. Raise your hips toward ceiling and squeeze glutes at the top. Repeat on other side.

     

    These exercises will definitely get your buns looking nice. You can always add weight or a band around your ankle for more intensity. The most important part of each exercise is the squeeze. If you do not consciously squeeze your glutes, you will not get the most out of your workout. So make sure you are squeezing as hard as you can to get them glutes activated!

     

    I like this routine! And im actually in school studying nutrition and going to use that to become a personal trainer as well!!

  • Posted On: 11-12-13, 1:48 am (EST) #10

    We All Want Nice Buns!

    November 12, 2013, 1:48 am
    Posted by: carley

    So i've seen a lot of ladies at the gym who train super hard, do lots of squats and leg press... butt (haha) thier butt's are flat on the tip (kind of like a hot cross bun) and look square if you look straight on from the back. Why oh why? I'm so scared of this happening to me.

    Erica started to see the most gains when she incorporated Glute Kickback and Barbell Glute bridges into her leg day.  haha it seems silly to say but I have seen her butt transform a little bit. :)  She actually wrote an article on it if you would like to see!

     

    I will post the ink below! #HTH

    Five Must Do Glute Exercises

     

    Five Must Do Glute Exercises

    Five MUST DO Glute Exercises
    http://scotthermanfitness.com/articles_viewer.php?rID=30

  • Posted On: 11-17-13, 9:16 pm (EST) #11

    We All Want Nice Buns!

    November 17, 2013, 9:16 pm
    Posted by: fuelyourfitness

    Thank you that means a lot! Yes it really is I have always helped people with health/fitness and there is nothing else I would want to do. That is awesome you are very true to what you do, because there are a lot of personal trainers that lack the passion for it which doesnt help people. I wish you a bunch of luck but Im sure you dont need it:) My dad is an olympic gold medalist and still holds records so I really appreciate those that compete and the heart that goes into it!

    You are very welcome. Congratulations to your dad! Thats some amazing accomplishments. It does take a lot of hear to be a bodybuilder because its not a team sport. Its you against yourself at the end of the day. If you can conquer the mind you can conquer the body. 

  • Posted On: 12-15-13, 9:52 pm (EST) #12

    We All Want Nice Buns!

    December 15, 2013, 9:52 pm

    thank you, ladies! here are great tips from you, Jennifer and Erica. gonna incorporate some of these into my routines :)

  • Posted On: 12-16-13, 8:45 pm (EST) #13

    We All Want Nice Buns!

    December 16, 2013, 8:45 pm
    Posted by: hur1coco

    thank you, ladies! here are great tips from you, Jennifer and Erica. gonna incorporate some of these into my routines :)

    Happy to see you were able to find some good info here!

  • Posted On: 12-18-13, 12:42 pm (EST) #14

    We All Want Nice Buns!

    December 18, 2013, 12:42 pm
    Posted by: hur1coco

    thank you, ladies! here are great tips from you, Jennifer and Erica. gonna incorporate some of these into my routines :)

    Im very happy these tips could help you! incorporating these will definitely help you with your routine. If you have anything else you would like to know just ask! I would be more than happy to give you more tips or post in the forum on a topic of your choice!

  • Posted On: 12-19-13, 3:09 am (EST) #15

    We All Want Nice Buns!

    December 19, 2013, 3:09 am
    Posted by: fuelyourfitness

    Im very happy these tips could help you! incorporating these will definitely help you with your routine. If you have anything else you would like to know just ask! I would be more than happy to give you more tips or post in the forum on a topic of your choice!

    that's so nice of you, thanks.

    right now i'm starting over again after 2 months of working day and night, traveling a lot and fighting sickness. i'm sore as hell and can barely move after my first workouts - but i'm so happy to be able to train again! so maybe there will be some questions...

  • Posted On: 12-20-13, 1:43 pm (EST) #16

    We All Want Nice Buns!

    December 20, 2013, 1:43 pm
    Posted by: hur1coco

    that's so nice of you, thanks.

    right now i'm starting over again after 2 months of working day and night, traveling a lot and fighting sickness. i'm sore as hell and can barely move after my first workouts - but i'm so happy to be able to train again! so maybe there will be some questions...

    No Problem! I happy to hear you are getting back into things. Be sure to focus on recovery, especially since you were fighting being sick and out of the game for awhile. Make sure to foam roll/stretch everyday. Get all the proper macros and try getting a recovery shake in. The other big things is sleep! If you do not get enough sleep this will also slow down recovery. Just some good tips to help you out since you are getting back into working out.

  • Posted On: 12-21-13, 1:13 am (EST) #17

    We All Want Nice Buns!

    December 21, 2013, 1:13 am
    Posted by: hur1coco

    that's so nice of you, thanks.

    right now i'm starting over again after 2 months of working day and night, traveling a lot and fighting sickness. i'm sore as hell and can barely move after my first workouts - but i'm so happy to be able to train again! so maybe there will be some questions...

    Glad to hear you are back in action! Those first few weeks will be hardcore! But you can do it! and in 2014 you will surpass all your goals!!! #HTH

  • Posted On: 12-21-13, 3:51 am (EST) #18

    We All Want Nice Buns!

    December 21, 2013, 3:51 am
    Posted by: fuelyourfitness

    No Problem! I happy to hear you are getting back into things. Be sure to focus on recovery, especially since you were fighting being sick and out of the game for awhile. Make sure to foam roll/stretch everyday. Get all the proper macros and try getting a recovery shake in. The other big things is sleep! If you do not get enough sleep this will also slow down recovery. Just some good tips to help you out since you are getting back into working out.

    good to know that you recommend the things i'm doing! except for one thing: what is a recovery shake?

  • Posted On: 12-21-13, 3:53 am (EST) #19

    We All Want Nice Buns!

    December 21, 2013, 3:53 am
    Posted by: Scott_Herman

    Glad to hear you are back in action! Those first few weeks will be hardcore! But you can do it! and in 2014 you will surpass all your goals!!! #HTH

    thank you SO MUCH for your motivation, Scott!

  • Posted On: 12-21-13, 5:48 pm (EST) #20

    We All Want Nice Buns!

    December 21, 2013, 5:48 pm
    Posted by: hur1coco

    good to know that you recommend the things i'm doing! except for one thing: what is a recovery shake?

    You can actually buy recovery supplements like amino x and cellmass from BSN, but really it is just making sure you take something with protein, amino acids, and other ingredients to make sure you feed your body what it needs to recover from you workouts. This is not something you HAVE to do, but I do think it makes a difference.

  • Posted On: 12-22-13, 1:35 pm (EST) #21

    We All Want Nice Buns!

    December 22, 2013, 1:35 pm
    Posted by: hur1coco

    thank you SO MUCH for your motivation, Scott!

    Anytime! That is what we are here for!

  • Posted On: 12-22-13, 1:35 pm (EST) #22

    We All Want Nice Buns!

    December 22, 2013, 1:35 pm
    Posted by: fuelyourfitness

    You can actually buy recovery supplements like amino x and cellmass from BSN, but really it is just making sure you take something with protein, amino acids, and other ingredients to make sure you feed your body what it needs to recover from you workouts. This is not something you HAVE to do, but I do think it makes a difference.

    Well said Jennifer.

     

    Not required, but definitely makes a difference!

  • Posted On: 01-11-14, 6:04 pm (EST) #23

    We All Want Nice Buns!

    January 11, 2014, 6:04 pm

    I started doing this routine after leg day. Love it!!

  • Posted On: 01-11-14, 7:49 pm (EST) #24

    We All Want Nice Buns!

    January 11, 2014, 7:49 pm
    Posted by: daanarichey

    I started doing this routine after leg day. Love it!!

    That's awesome! I am so happy you like it. Keep checking back I will be posting a lot of rountines for the ladies:)

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