Lots of exercise and my ass is still fat 😢

[bodychanges]

This, in a nutshell.

I’m early fifties, post menopausal, do a heavy strength/weights workout about 3 x a week, incline walking on treadmill and skipping at least once. Mostly twice. Although not perfect, I eat clean and don’t drink 90% of the week and don’t go mad the 10%.

But my ass is fat. Bigger than it’s been in years. I’m so depressed by it.

Is it age? Not doing enough cardio? Food? How can I shrink the fucker?

My first suggestion would be to cut down carbs as much as possible, especially pasta, rice, potatoes. Eat a protein heavy Mediterranean diet - lots of vegetables.

Secondly, focus on workouts that target core, glutes, quads. For instance:

• any Caroline Girvan workouts that target legs and glutes
• Lucy Wyndham Read's Thighs and Glutes
• Caroline's 15 minute wallsit challenge (which alternates wallsits with squats)
• Caroline's Braced Core and Abs
• Rebecca Louise's Best Abs
• plus the Bowflex 3-minute plank every single day.

I have also found walking with ankle weights very effective.

I have a flat arse and it is not a good look in most clothes.

Another "bum" exercise that's good, well it was for me, is -

I sit on the floor, with my legs straight out in front of me, then I aim to move forwards by using my bum cheeks as legs.

So in effect, I'm "walking" on my bum cheeks.

Oh and aim to cross your arms on your chest, so that you aren't tempted to propel yourself forward using your arms to "help" your bum cheeks "walk".

God how bloody miserable.

Thanks all. The sad thing is I already do lots of bottom/glute targeted exercises - including heavy barbell back squats - and have done for ages. And I don’t really need nutrition advice - I eat tons of protein, few if any carbs, lots of veg, almost no sugar etc

i suspect that I have to do this 100% of the time and even chart exactly what I’m eating for some months to see the fat in that area fall
away

The only thing that shrinks my bum is cardio, particularly running, and eating less overall so being slimmer and lighter overall. You can't shrink one area of your body with exercise or diet, though running is the only thing that seems to particularly target my lower tummy and upper bottom area and makes me more a streamlined shape.

Carbs have fibre - far more important to get 30g fibre. All this very high protein very low carb stuff is absolute nonsense if you already eat a healthy balanced diet. Things like squats and weights make your glutes strong - important, but it won't shrink your bum.

Try and reframe how you think about it. A big bum is your seat of power. Many athletes have big bums.