Just need a few exercises to get a better shape, any help?
Flat Bum!
- Thread starter colourdrop
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Squats are great for quads and ass 
hamstring curls tighten up your upper legs..
and my favorite:
reverse abs on the exercise ball. Place the ball about 2-3 feet from a wall. Then literally mount the ball as though you are going to ride it.
Make it so that your upper body is in the air and horizontal while, with your legs bent, you keep your feet against the wall. It should feel natural, the ball acts as a support for your core.
Then you place your hands on your hips and raise your back up while holding you shoulders and neck steady. Squeeze your buns at the top of the motion for a few seconds to really burn them.
I started doing these as part of my physio after hurting my back. I ended up getting a rock hard ass in the process.. It is really pretty rediculous lol.
Anyhow, sorry if my description sucks. i can go into more detail if you like.
PM or ask here
hamstring curls tighten up your upper legs..
and my favorite:
reverse abs on the exercise ball. Place the ball about 2-3 feet from a wall. Then literally mount the ball as though you are going to ride it.
Make it so that your upper body is in the air and horizontal while, with your legs bent, you keep your feet against the wall. It should feel natural, the ball acts as a support for your core.
Then you place your hands on your hips and raise your back up while holding you shoulders and neck steady. Squeeze your buns at the top of the motion for a few seconds to really burn them.
I started doing these as part of my physio after hurting my back. I ended up getting a rock hard ass in the process.. It is really pretty rediculous lol.
Anyhow, sorry if my description sucks. i can go into more detail if you like.
PM or ask here
None of the above. You have a flat ass becasue you sit all day and have a de-activated glute medius! Go to my website and look under teh "video" section for sample exercises you can perform to help give yuo a butt.
I was going to suggest doing gluteus medius exercises as well....but not in by saying that it is "deactivated" or "flat from sitting all day".
Colourdrop, the reason I suggest gluteus medius exercises is because that is the part of your glute that is highest up. Thus giving the look of a "lifted booty". This muscle functions by abducting your leg so any lateral abduction of your leg will get this muscle. You can also tie a elastic band into a loop, put around your ankles and then walk side stepping. (does that make sense?) Also you can do a side plank on your knees, straighten the top leg, lift the top leg up while keeping the hips off the ground. (again I hope that makes sense).
All of this is in conjunction with squats and lunges which use the gluteus maximus.
I'm also a very strong believer in spinning classes for giving a beautiful ass!!!
Colourdrop, the reason I suggest gluteus medius exercises is because that is the part of your glute that is highest up. Thus giving the look of a "lifted booty". This muscle functions by abducting your leg so any lateral abduction of your leg will get this muscle. You can also tie a elastic band into a loop, put around your ankles and then walk side stepping. (does that make sense?) Also you can do a side plank on your knees, straighten the top leg, lift the top leg up while keeping the hips off the ground. (again I hope that makes sense).
All of this is in conjunction with squats and lunges which use the gluteus maximus.
I'm also a very strong believer in spinning classes for giving a beautiful ass!!!
thanks for advise!