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Original poster

I need an amazing bum in one month

46 replies

Littlechocola · 14/01/2019 19:30

I don’t want to lose weight but I desperately need a toned non saggy bum in a month.
I’m fairly active but mostly lots of walking.

Any tips?

OP posts:
Delatron · 15/01/2019 11:09

Could be weak glutes or a tight lower back that’s preventing the height. But as long as you are aiming to get the hips up then that’s fine. I’m a Pilates instructor and love doing glute work!

Yes the glute guy is a bit scary!

Ihaventgottimeforthis · 15/01/2019 11:18

Weighted squats - get a kettlebell. Loads of good kettlebell workouts on youtube.

areyoubeingserviced · 15/01/2019 11:47

Callanetics and squats

Original poster
Littlechocola · 15/01/2019 12:50

Thank you, I’ll take a look. It all sounds like a different language Grin

OP posts:
MrsTaytodarling · 15/01/2019 20:41

Google 30 day squat challenge. It's plenty to give the bum fab shape in a month!!

Original poster
Littlechocola · 15/01/2019 20:58

I have looked at that a few times but worry that it may get boring?
I’m aching a lot tonight!
I wanted to do another yoga session before bed but I don’t know if it’s a good idea or if I should just have a nice bath Grin
I did twenty minutes hiit earlier so can kind of let myself off.

OP posts:
Atalune · 15/01/2019 21:07

Good on you!

Stretch it and stretch it again!

CowJumping · 15/01/2019 22:09

What Atalune says, but mainly:

squats.

Someone on here mentioned a fantastic Instagram fitness account: Achieve Fitness, Boston @achievefitnessboston

Have a look at their account & the coaching they give on squats.

You don't need to do weighted squats - body weight ones will do. Work up to jumping squats as well.

Original poster
Littlechocola · 15/01/2019 22:18

@Atalune did it! I’m stretched beyond stretched!

@CowJumping (amazing name!). I can’t remember if I looked at that one. I’ll have a look. I tried a jumping squat, it didn’t go well! I’m not sure I’m ready for that! I have no coordination so squats are one thing but feet leaving the ground and not landing in a heap is not so good for me!

OP posts:
Atalune · 15/01/2019 22:34

You might get the dreaded DOMS tomorrow but push through. Being active will help as well as-

Epsom salt bath
More stretching
Exercise. If I am training hard I just push through. However I consider myself fit, so if you would say you’re more of a newby do some yoga, or go for a good walk.

The thing I like about the pain afterwards is that feeling of...it’s working!

CowJumping · 15/01/2019 22:49

DOMS is just a fancy word for the way that the lactic acid makes itself felt in your muscles around 48 hours after unaccustomed exercise.

Best thing is to keep on exercising. And then stretch.

CowJumping · 15/01/2019 23:23

Yeah, jumping squats are hard.

My PT makes me warm up with this little routine:

10 body weight squats
10 jumping squats
10 burpees
standing lateral body twists (ie side to side)
swinging arms forwards & backwards.

Repeat.

Then I do a 60 minute session in which I do probably at least 100 (more like 150) squats in various sets of functional movements. We also lift heavy stuff which is my favourite thing to do.

The trick with jumping squats is to make it a smooth transition from the squat up into the jump, and then down into the squat. BUt it's tough.

Delatron · 16/01/2019 07:20

If you have weak glutes and are not used to high intensity don’t do jumping squats/ burpes with no guidance. It’s a recipe for getting injured. Your form needs to be spot on for those moves and they are tough on your joints. It’s something you can work up to.

Original poster
Littlechocola · 16/01/2019 14:20

Really achy today! I got up at 5 for work, lots of stretches and a 20 minute walk this morning so feeling a little better ....until I have to crouch down.

Ok, definitely won’t attempt the jumps! I’m glad about that! Grin

I’ll get home about half 8 tonight so will do the hiit later. Would ten minutes still be beneficial so that I can continue with the yoga? If not I’ll continue with the twenty minute hiit and switch yoga to the mornings if I can.

OP posts:
CowJumping · 16/01/2019 14:57

Delatron you make a good point. I'd say that generally, leaving oneself only a month to get an "amazing bum" is a bit pie in the sky - the safest & most effective training is slow and steady, making regular small gains. And of course, you can't "spot train" any more than you can "spot reduce."

MrsTaytodarling · 16/01/2019 21:49

Ya 30 day squat challenge is boring but it does work...

Atalune · 16/01/2019 21:53

Well done!!

MrsJamin · 17/01/2019 08:44

Some varying advice here, I'd just make sure you don't do anything way out of the ordinary just for a short term gain eg burpee, I lift weights but not heavy ones and I find burpees pretty much impossible to do without hurting myself. A kettlebell will get more out of lunges, squats and a glute bridge rather than just using your bodyweight alone. Remember to stretch every time and keep up your protein intake so your new muscles have the food they need to grow. Good luck!

Original poster
Littlechocola · 17/01/2019 22:28

Thank you. Still going although it’s definitely a struggle after a long shift.

OP posts:
Ivegotthree · 20/01/2019 23:21

Cycling doesn't work. I do it a lot but still have a flat arse.

Original poster
Littlechocola · 21/01/2019 05:50

@Ivegotthree Grin I wouldn’t be able to cycle fast enough to do much.

Definitely feeling better for all this exercise! So even if I don’t have a fabulous bum I will feel good.

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