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  #1   ^
Old Thu, Jul-08-04, 04:01
alison38 alison38 is offline
Registered Member
Posts: 64
 
Plan: life without bread
Stats: 124/122/120 Female 65inches
BF:25/19/15
Progress: 50%
Location: London, UK
Default Glutes

Hi There,
I'm sure this info is alredy available but I can't find what I need so maybe someone can give the info or point me in the right direction.

I have been doing cardio for ages but over the past month have started a proper weights programme (keeping records etc). So far I'm finding the body changes amazing.

I am currently mainly using machines until I get a basic strength and know what I can do. The problem I have is that I have very well developed legs from running, rowing and cycling (esp quads) but, for some reason, very badly developed glutes (I think this is partly genetic, females in my family all have really flat backsides) and I would like some exercises that work the glutes without the quads. There is a machine where you kick backwards with weight which I use, but that is the only specific exercise I know of.

I am quite keen to start to use free weights so would be grateful for any tips on this.

Thanks anyone who can help,
Best wishes
Alison
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  #2   ^
Old Thu, Jul-08-04, 04:13
AFwife's Avatar
AFwife AFwife is offline
PuertoRican Princess
Posts: 16,809
 
Plan: Atkins
Stats: 299/236/135 Female 5'3
BF:
Progress: 38%
Location: South Carolina
Default

Squats do it for me.


Squats are the time-honored way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar, make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you'll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you're doing squats properly. Lunges are another exercise that works the same area. If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.

Some people have complained that steppers make their butts bigger. I think those people are: a) Eating more than they think they are; and b) Not working as hard as they can. Nevertheless, if you use the stepper at a slower frequency and take honest, normal steps -- as opposed to leaning on the machine with your arms and staying on your tiptoes -- you can recruit those butt muscles too.

Any movement requiring hip extension will work your butt, and I think the best exercise of all for that is skating. Ever see a speed skater's butt? No other athletes depend on hip extension for propulsion as much as skaters do. They keep their upper bodies almost parallel to the ice (or road, if it's in-line skates you're talking about), and the push in the skate stride starts with hip extension and finishes with knee extension (quads). Skating is, in fact, not only a great butt exercise, but a great overall leg exercise, and that's why speed skaters have such nice lower bodies.
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  #3   ^
Old Thu, Jul-08-04, 05:27
Nadz's Avatar
Nadz Nadz is offline
Senior Member
Posts: 603
 
Plan: considering SPP
Stats: 145//130 Female 5'4''
BF:
Progress: 36%
Location: SC
Default

Hi there Alison,
I'm glad to hear you're enjoying weight training and already reaping it's benefits!
As AFWife stated, squats are great for the glutes. I'm not sure of your current weight and health condition, but you seem fit from exercise. Form is really important. The squat looks like this http://www.exrx.net/WeightExercises...us/BBSquat.html You can check out other glute exercises on the site here
http://www.exrx.net/Lists/ExList/HipsWt.html

IMPORTANT: Pay no attention to the weight he's lifting. Start off light, possibley with no weight and gradually build your way up...say 3 sets of 5 with proper form. You can do it free or with dumbells too.

Best wishes to you on your journey!
Nadz
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  #4   ^
Old Thu, Jul-08-04, 05:28
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

Squats definitely hit my butt. I did a different workout this week where I didn't do squats, well workout is here in my journal, and I didn't NEARLY feel it in the ole' buttocks the way I'm used to feeling.

If you don't do'em already, start with no weight and work yourself up.

Good luck, you're doing great, Chip
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  #5   ^
Old Fri, Jul-09-04, 05:08
alison38 alison38 is offline
Registered Member
Posts: 64
 
Plan: life without bread
Stats: 124/122/120 Female 65inches
BF:25/19/15
Progress: 50%
Location: London, UK
Default

Hi there

Thanks for your tips. I tried the squats yesterday- I used a bar with no weight. Can I feel it today! I was obviously just wasting my time with that machine.

Thanks for the advice

Best wishes
Alison
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  #6   ^
Old Fri, Jul-09-04, 11:27
jonthepa jonthepa is offline
Registered Member
Posts: 87
 
Plan: just low carb
Stats: 238/211/190 Male 74 inches
BF:
Progress: 56%
Location: Fort Mill, SC
Default

One word: squats. You can basically throw every other lower body exercise away, except for deadlifts which work the ole butt too.
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  #7   ^
Old Fri, Jul-09-04, 12:02
mle_ii's Avatar
mle_ii mle_ii is offline
Senior Member
Posts: 427
 
Plan: Atkins
Stats: // Male 69 inches
BF:27%/21%/15%
Progress: -27977%
Location: Redmond, WA
Default

Once your body gets used to the squats throw the following in, you'll definitly feel it in your glutes.

Walking Dumbell Lunge
Use the form in the DB lunge link below, but walk across the room while doing it instead of being in place.
http://www.exrx.net/WeightExercises...us/DBLunge.html

More info:
http://www.bluesuitmom.com/health/p...kinglunges.html
http://www.muscleandfitness.com/training/20

Last edited by mle_ii : Fri, Jul-09-04 at 12:21.
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