MadnNatsmom
Cathlete
I was wondering what exercise would develop the top of the glute muscle?
How to develop TOP of glutes?
- Thread starter MadnNatsmom
- Start date
Cruncholi
Cathlete
I don't know, but I sure wish I did as I inherited my father's flat butt. I have developed that area over the last 2-1/2 years with all the standard lower body exercises to some degree, but I would focus more on whatever hits this area if I knew. My sister actually said "hey, you don't have such a flat butt anymore!" the last time I saw her, but I think it's still flat.
Anyway, Cathe, please respond if you have a moment!!!
Anyway, Cathe, please respond if you have a moment!!!
I'm curious, too- that area (mixed with lower back) now seems to be where I store fat. My lower glutes are tight but upper glutes seem harder to reach. I think the kickboxing segments (side and back) are good for that area but I'd love to find out what else works to target that spot!
The job of the glutes is hip extension and external rotation, so any exercise that involves these joint actions will target the glutes. Unfortunately, we can't spot reduce any one area of a muscle. If your genetics predisposes you to store fat in that area, your best line of attack is through healthy eating and extra cardio to aid in fat reduction.
I store fat there as well and find that cleaning up my diet, doing a wide variety of lower body exercises (both standing and floorwork), and trying to put in at least 6-7 days of cardio per week (two of those workouts being high intensity interval training) makes a difference.
-Roe
I store fat there as well and find that cleaning up my diet, doing a wide variety of lower body exercises (both standing and floorwork), and trying to put in at least 6-7 days of cardio per week (two of those workouts being high intensity interval training) makes a difference.
-Roe
T
trevor
Guest
I do squats, deadlifts, gluteblasters, lunges, stepups. And I go very heavy which I think you have to do if you want to build up your butt. Just like any other muscle. And I believe you have to be careful not to overdo the cardio.
Trevor
Trevor
Roe-
just curious... You said you put in 6-7 days cardio, two being high intensity. I've been trying to add much more cardio (including IMAX2, Max Cardio & Step Blast). I consider myself to be in pretty good shape and can complete these workouts w/a good sweat. Which tapes do you usually use for your cardio?
Previously I hated doing cardio and worked mainly on weights and now I'm trying to adjust things to see what the "key" is for my body.
Anyone, any suggestions? I've also lowered weights so I'm not actually lifting my maximum capacity but working towards lower weights/higher reps. I've noticed much more muscle tone in my legs, but I haven't seen significant difference in clothes.
I'm searching for that perfect mix and would like anyone's input for what works for them. I've been concentrating on clean eating (especially after Halloween), and now only feel like my trouble area is upper glute. ugh...
just curious... You said you put in 6-7 days cardio, two being high intensity. I've been trying to add much more cardio (including IMAX2, Max Cardio & Step Blast). I consider myself to be in pretty good shape and can complete these workouts w/a good sweat. Which tapes do you usually use for your cardio?
Previously I hated doing cardio and worked mainly on weights and now I'm trying to adjust things to see what the "key" is for my body.
Anyone, any suggestions? I've also lowered weights so I'm not actually lifting my maximum capacity but working towards lower weights/higher reps. I've noticed much more muscle tone in my legs, but I haven't seen significant difference in clothes.
I'm searching for that perfect mix and would like anyone's input for what works for them. I've been concentrating on clean eating (especially after Halloween), and now only feel like my trouble area is upper glute. ugh...
I have given up on glutes.
Genes are a bad thing when it comes to glutes. I can squat and lunge until I pass out and my flat butt just laughs at my persistence!
My quads, hammies and calves respond really well though but I really have narrow hips. It could be worse, could be stuck with a HUGE behind that would resist cardio.
Be happy.
Genes are a bad thing when it comes to glutes. I can squat and lunge until I pass out and my flat butt just laughs at my persistence!
My quads, hammies and calves respond really well though but I really have narrow hips. It could be worse, could be stuck with a HUGE behind that would resist cardio.
Be happy.
Hi Brenda,
Because I make my living in the fitness field, which includes teaching 5-7 classes per week, I don't have any sort of rotation or workout plan when it comes to doing my own thing. I have to listen to my body each day when deciding what to do for my own personal workouts. I only use Cathe, FitPrime, and the Firm workouts, and rotate them depending on what classes I have taught that day. There is obesity all over my gene pool. While the less cardio, more weights scenario might work for some, I get bulky. There are squats and lunges in my workouts every day, but the weight intensities fluctuate. I usually take Saturday as a complete rest day, and am in motion on the other six days of the week.
Experiment with all different types of cardio, never doing too much of anything several times per week. An example of one week might be a long step workout, an interval workout (IMAX 1 or 2), a balance (FitPrime) workout, the Firm's Super Cardio workout or one of the Core Cardio 1 and 2 tapes (You can use 3 lb weights for the weighted cardio segments which shouldn't be a problem if you've done a heavy upper body the day before). For kickbox, I love the workout from Cathe's Cross Train Express series - I turn it off before the biceps begin and stretch. It's a perfect length. This isn't in order, just a random selection of what I might choose in a given week. FitPrime doesn't use super heavy weights since the emphasis is on balance and core stabilization, but you can work up a huge sweat with all the leg work involved. Legs are not my problem area and tend to get blocky with too much resistance, so I work them every day with varying weight selections (based on how I feel).
-Roe
Because I make my living in the fitness field, which includes teaching 5-7 classes per week, I don't have any sort of rotation or workout plan when it comes to doing my own thing. I have to listen to my body each day when deciding what to do for my own personal workouts. I only use Cathe, FitPrime, and the Firm workouts, and rotate them depending on what classes I have taught that day. There is obesity all over my gene pool. While the less cardio, more weights scenario might work for some, I get bulky. There are squats and lunges in my workouts every day, but the weight intensities fluctuate. I usually take Saturday as a complete rest day, and am in motion on the other six days of the week.
Experiment with all different types of cardio, never doing too much of anything several times per week. An example of one week might be a long step workout, an interval workout (IMAX 1 or 2), a balance (FitPrime) workout, the Firm's Super Cardio workout or one of the Core Cardio 1 and 2 tapes (You can use 3 lb weights for the weighted cardio segments which shouldn't be a problem if you've done a heavy upper body the day before). For kickbox, I love the workout from Cathe's Cross Train Express series - I turn it off before the biceps begin and stretch. It's a perfect length. This isn't in order, just a random selection of what I might choose in a given week. FitPrime doesn't use super heavy weights since the emphasis is on balance and core stabilization, but you can work up a huge sweat with all the leg work involved. Legs are not my problem area and tend to get blocky with too much resistance, so I work them every day with varying weight selections (based on how I feel).
-Roe
Thanks Roe - that really helps.
I've been finding that especially for my arms, the more weight I use the bulkier I get as opposed to leaner and defined. As I mentioned, I've just started adding much more cardio to see if that is the balance that I need. The Firm tapes had gotten too easy and it seemed the way to make it harder was to heavy up, although that doesn't seem to work for my body so I've switched everything to the Cathe tapes. I think I just started to notice a difference in my midsection & lower back w/the increased cardio and more core work (planks, stability ball work, dead lifts).
I think my body naturally has a tendency to bulk up as opposed to slim down thanks to my gene pull, which is not the look I'm going for. I need to change my mindset of only getting a good workout if the weights are really heavy...
Brenda
I've been finding that especially for my arms, the more weight I use the bulkier I get as opposed to leaner and defined. As I mentioned, I've just started adding much more cardio to see if that is the balance that I need. The Firm tapes had gotten too easy and it seemed the way to make it harder was to heavy up, although that doesn't seem to work for my body so I've switched everything to the Cathe tapes. I think I just started to notice a difference in my midsection & lower back w/the increased cardio and more core work (planks, stability ball work, dead lifts).
I think my body naturally has a tendency to bulk up as opposed to slim down thanks to my gene pull, which is not the look I'm going for. I need to change my mindset of only getting a good workout if the weights are really heavy...
Brenda