getting sexy legs and butt

B

Bepsta

0
Hi

just wondering if anyone can help me, I am forever trying to get a sexier bottom half, I know I have to lose fat, I'm working on that, but after 6+ years of gym I have heard SO MUCH CONFLICTING INFO ON WHAT WORK BEST FOR A TIGHT BUTT AND LEGS!

When I worked out using heavy weights (eg leg press of 180kg, 3 sets of 15 reps) my legs were thick and strong which I do not want, now I have lowered the weight to 60kg with 4 sets of 20 reps I cant see a tremendous change.

MY WORKOUT...

QUADS...
LEG PRESS 4 X 20
SMITH MACHINE SQUATS 2 X 15
LEG EXTENTION 3 X 17
HAMS/GLUTES...
GOOD MORNINGS 3 X 16
HAM CURL 3 X 16
CABLE KICKBACK 3 X 15

At the moment I am training legs once a week due to DOMS lasting up to 4 days, I seem to be getting some results from this, but I am wondering should I split my lets into two groups (eg hams/glutes on one day, quads another day?) or should i work both the back and the front of the legs on one day? everyone says something different!

WHAT HAS WORKED BEST FOR OTHER WOMEN TO TIGHTEN A FULL BUTT BESIDES FAT LOSS?

Ta, Beth
 
Ditch the smith machine firstly. Second - Squats, romanian deadlifts, stifflegged deads, sumo deads, bulgarian split squats, step ups. Heavier weight less reps. Make sure your posterior chain is firing when lifting and your form is spot on. Ditch the mentality that loads of women have- If you lift heavy you will not get huge- you will get tight and hard, make sure your diet is spot on so you lose the fat. Check out programs like New Rules of Lifting Fatloss series, HGM phase 1 is great too, TT may also be of interest to you. Get on a decent program, it will make a big difference.
 
where can I go to find out what all those exercises you just listed are(romanian deadlifts, stifflegged deads, sumo deads, bulgarian split squats)? Have a link?
 
realworksuks said:
where can I go to find out what all those exercises you just listed are(romanian deadlifts, stifflegged deads, sumo deads, bulgarian split squats)? Have a link?
Click to expand...

Google.com

for example
Sumo Deads and if that doesnt give you the results you want try
Sumo Deads + exercise
 
on that website you listed they said this..

"Perform one set of 8 to 12 repetitions to the point of volitional fatigue.
More sets may elicit slightly greater strength gains but additional improvement is relatively small."

I have never seen anybody in the gym just do one set, do any of you people work out this way?
 
Hi bepsta... i'll tell you something that worked a treat for me?

Horseriding. I have been riding for years, and my butt and thighs are toned and rock hard. the best part is, you don't even realise you're excercising because its so much fun. Best of luck! :)
 
What about body weight exercises??

It seems that soo many ppl just totally forget that they even exist for the most part.

When I was doing my cert 4 it was alot the same, but I rewrote a a program for my instructor then trading some stuff off and hee seemed pretty happy.

I usually do daily sets of 200 squats in sets of 50 of 100.
I do them wide and then I do them narrow. toes in and toes out.

i also do 200 reps of calf raises. ( making sure to stretch in between)

I also do lower back extensions .. single legs and dbl .

I also do 1000 or so isokentic contractions every night. .. or progressive butt clenches for 100 squeezes per distance apart , stretching between each set to whatever rom or direction I want to take it to..
those ones are good. do them sitting down, get a good pelvic alignment on and contract and watch your legs as you do them and sqeeze your butt so that it lifts you like a pumping cushion.. you'll be surprised how effective they are. Beyonce Knowles is fairly chunky through the butt and legs at times and she swears by those herself..

I also do some heavy reps on light resistance for every kick I can imagine on a daily basis ..

like to lay down on your back with your butt elevated on the edge of say a bed or a chair or maybe a bench and push something weighted at a 90 degree angle of your knee downward as you plant the other foot flat on the ground ( as in a muay thai teap )( or maybe do it reverse and lift a heavy bucket through the same movement .. which I dont do btw because I have an abdoer with a flexy 12kg backsupport bar you can add resistance to ) is an awesome angle to work some weight off. Because you're laying doown and doing it.. it's also really effective for increasing pelvic flexibilty and getting those long beautiful toned legs we 're after.. even though I'm only 5 ft 2 :) :D.. 5'3 after the workout.:).


I don't know how much time you really want to invest here but even just on a full body body weight program and the isos, that's oonly 2 hrs each day.. and if you throw in some good toning pilates or other callesthenic, then in only 3 hrs a day over a mth max.. you will've totally reshaped your body and gained both strength and better tone and end up more supple and flexible as a bonus too.

hill sprints or stair runs are good aswell ... for those times you come across them and can work them in. I lovved that about China. floors and floors of stair evvverywhere!!.. or finding a good hill to play on during a morning walk or jog would do it aswell. I personally used to do 5 or 10 kms a day and in conjunction with everything else I was doing, found that ample . A little run or some walking every now and then never really hurts goals like that neither.


I personally think there are more effective ways to workout than lifting weights for the bulk of your program, and always lots of fun ways to get your workouts where you can incorporate reeally little things into your day and have it all make really big differences... If you doo opt for the weights though, and that does it for you adequately, then great.


Good luck with it.

Blooming Lotus.
 
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your set and rep scheme depends on your goals. The site was intended for exercise discription only. I have done the listed exercises in my programs using varyiny rep/set schemes- anything from 5x5 to 3x15 and 8x3 etc, whatever. Mainly it depends on the goal and the routine. I would do atleast 3 sets though, with a weight that makes it challenging.
 
Do you do any upper body work at all? Developing ALL the muscles will lead to a stronger, healthier, leaner body.
 
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