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Original poster

50 year old seeks toned bum

77 replies

50but17inside · 26/07/2018 09:45

Long time MN user and serial name changer here!! Will you indulge me as I have started this thread as a kind of motivational diary for myself and hopefully to get some support and advice from the collective wisdom on this wonderful site.

So I have just turned 50, am 5’9, weigh 10 stone 4, body fat is 23%. Last year I was 11 stone 3 but with mindful eating, the couch to 5k app, weightwatchers etc I have managed to get this far.

I know Im perfectly fine weight wise now but I’m really interested in how to improve The muscle tone in my bottom. I am trying to do some form of exercise every day now whether that be swimming, a gym trip, jogging (did a 10K a few weeks ago in 1hr 25m so not exactly Paula R) or whatever.

In the gym I do a mix of Callanetics and weights (machines). I do squats and lunges etc. but my bum still looks droopy and inner thighs squidgy.

I eat really well and get as much protein down as possible every day.

I wonder if I just have unreasonable expectations of what a 50 year old bottom can look like!

So grateful for any advice!!! Has anyone ever really changed their shape at 50??

OP posts:
Electrascoffee · 26/07/2018 09:48

Does your gym do body pump classes? That did wonders for my bum - I always had a flat bum and it is now nicely shaped and toned.

Original poster
50but17inside · 26/07/2018 09:56

Body pump?? I’m googling it now, many thanks for suggestion 😀

OP posts:
beenandgoneandbackagain · 26/07/2018 09:57

I find squat jumps really help tone the whole thigh and bum area.

Another exercise, which I don't know the name of, is to lie down on the floor with your legs at 90 degrees against a secured chair or couch and your bum close to the couch. Make sure the couch/chair is secure, i.e. something that won't move. Put one foot on the edge of the couch and raise the other foot to the ceiling, then lift the hips to make your body and lower leg form a straight line. Drop your bum down, but don't completely lower your bum to the floor, then lift up again. It's kind of like a pelvic thrust but with added oomph. 20 of those on each leg every day will soon get the bum pert. The good news is that the bum muscles respond really quickly to exercise so you should see results very quickly.

I'm very nearly 50.

Electrascoffee · 26/07/2018 09:58

To change the shape of your bum you do really need to be doing weighted squats. The good thing about pump is that it's a class, it's to music and so much easier to get a workout done imo.

aperolspritzplease · 26/07/2018 10:01

Squat jumps, weighted squats, squats and repeat...

Original poster
50but17inside · 26/07/2018 10:02

Many thanks beenandgone I’ll have a go at that tonight

OP posts:
Original poster
50but17inside · 26/07/2018 10:07

This lady is 48 😵😵 I am in awe of that physique

OP posts:
Electrascoffee · 26/07/2018 11:03

There are loads of ladies at my gym who have great bums and figures generally :)

Electrascoffee · 26/07/2018 11:03

Sorry I mean who are well into their 50s

Butternutsqoosh · 29/07/2018 08:46

Who even is that? Why isn't that me??!!

LaGattaNera · 29/07/2018 09:16

Yes body pump - am a big fan and do it 3 or 4 times a week - weighted squats and lunges. I'd also recommend body balance and that helps stretch you for the longer leaner look I can definitely see the difference.
Lastly dry body brushing - makes a tremendous difference to my skin and cellulite - circular motions and after you get used to it, it feels nice and invigorating. I also use the Garnier tonic body lotion.

EscapistTendencies · 29/07/2018 09:24

Weighted squats and lunges, jump squats/lunges, lateral lunges and plie squats have given me a pert bum at 45. Cardio is a bonus of exercising with weights. Upcoming beach holiday was my motivation, 48 hours to go and not dreading wearing a bikini for the first time in ages. Have a look at bodyfit by Amy on YouTube, she's ace.

Original poster
50but17inside · 30/07/2018 15:05

Hi sorry have not been back to thread. The lady in the photo on previous post is called Laura Gordon and she is on Instagram - called something like chickentuna. If you google LAURA Gordon 48 you will find her.

Thanks for all the advice, I have started the 30 day squat challenge today. Here are my before photos, I have no shame!!!!

Am interested in dry body brushing - please can you recommend a brush I can buy to do this with?

OP posts:
Original poster
50but17inside · 30/07/2018 15:17

It goes without saying that if anyone wants to join me on 30 day squat challenge and share this thread to post, then the more the merrier 😂

OP posts:
LaGattaNera · 31/07/2018 17:42

I think I got mine in the Body Shop but there are loads on Amazon but I would get one that is just bristles with no rubber nodules.

Original poster
50but17inside · 01/08/2018 07:33

Thanks LaGatta I’ll order one today

OP posts:
Original poster
50but17inside · 01/08/2018 08:56

Also can someone please advise what sort of weight the bar should be on my shoulders for weighted squats?

OP posts:
LaGattaNera · 01/08/2018 13:51

I do 10 - 12.5 kg at each end on my squats. Also 8.5 kg each end for me lunges.

LaGattaNera · 01/08/2018 13:51

my

loveka · 01/08/2018 13:54

I think you are pretty good already!
The menopause hasn't got you! I am.very jealous...

LaGattaNera · 01/08/2018 14:16

I agree - already lovely figure!

Original poster
50but17inside · 01/08/2018 14:23

LaGatta - forgive my ignorance - do you mean each of those weights are on the end of a bar? I was planning on buying one of those weighted padded bars filled with sand but they only go up to 10kg from what I can see so that isnt even half of what you use? 😵. Loveka - you are very kind.

OP posts:
Jimjamjooney · 01/08/2018 14:36

The glutes are quite a hard muscle to build. You’ll need to lift heavier than 10kg I’m afraid Grin Supposedly everyone should be able to squat their own body weight as a health thing so maybe work up to that?

Contrary to popular belief heavy hip thrusts are best for your bum. Squats tend to work the quads more. Also look up glute activation exercises to make sure you’re engaging your glutes properly when exercising.

RiceandBeans · 01/08/2018 18:15

Another exercise, which I don't know the name of, is to lie down on the floor with your legs at 90 degrees against a secured chair or couch and your bum close to the couch. Make sure the couch/chair is secure, i.e. something that won't move. Put one foot on the edge of the couch and raise the other foot to the ceiling, then lift the hips to make your body and lower leg form a straight line

Glute bridges. YouTube them. THey're tough but great for strengthening glutes (my physio says most people have relatively weak glutes, compared with quads & hamstrings). You can also do them from semi-supine (neutral) - lie on your back, full spine to the floor, bend knees, keeping feet on the floor. I alternate 6 with both legs, 6 on one leg, 6 on both, 6 on t'other leg. I do about 2 or 3 sets of that. I am sweating like you wouldn't believe afterwards.

And squats. Pump class is fun, but you also need slower proper lifting squats with higher weights than you can do at speed & number of reps in a pump class. I do both: I squat around 15kg in pump class (a trainer friend of mine says she has earrings that are heavier), but I squat 45 - 50 kg in the free weights at the gym.

RiceandBeans · 01/08/2018 18:23

And PS, as an almost-60 year old, I think your bum looks great!