Strictly for the ladies.....

[dan991]

Okay, so after some inquiries from a few of the ladies we are going to make a dedicated thread specifically for the ladies. These work outs will be based on your requests for information to address your concerns and “feminine areas”. What I mean by “feminine areas” is topics like building a booty, loss of breast fat, inner thighs, etc. Stuff guys don’t care about as much when building a routine. We can tailor routines specifically to address your goals and concerns. It is difficult to build 100% tailored routines without knowing what you are working with so feel free to post pics as it does help. I would recommend that the pics you post should be edited to hide any identifying marks/tattoos/etc as after all… this is the internet. Note that any pics you post will not be commented on in a disrespectful manner.

This thread is to remain 100% serious in nature and rest assured that members posting sexual innuendos, inappropriate comments, trolling, and especially anyone commenting on a females body in a negative manner will be dealt with accordingly. If a member posts something you take offense to- please report the post immediately and the moderators/admin will handle it accordingly.

Gentleman- let’s keep it clean and help the ladies obtain their goals.

[dan991]

As requested by GirlyGymRat: Gimmie that big ol’ butt


Okay- so for women there are a lot of exercises that can achieve the butt you are looking for however there are a few things you cannot change- like your hip structure (width of pelvic bone) as well as how far out your femur protrudes from your pelvic bone. Another variable is if you have had children and given birth naturally. One thing that you have to be careful of is possibly causing injury if you have had children. If you were diagnosed with Pelvic Girdle Pain/Symphysis Pubis Dysfunction during pregnancy DO NOT do these workouts without first clearing it with your physician as you can cause serious problems.

So on the routine, the first thing we need to discuss is Squats. These can be both good and bad; depending on your existing booty and what you want to accomplish. Squats do indeed work your Glute muscles however they also work your Quads (front thigh) as well as Hamstrings (back of thigh). The issue is if you already have a “flat” booty- Squats can actually make it worse. This is because your Hamstrings will grow at a faster rate than your Glute which in turn makes your leg thicker and your booty flatter. So- if you have a flat booty; don’t do Squats. There are other exercises that will help you isolate the Glute muscle.

For women working towards a “tight booty”- heavy weights are not recommended unless you are trying to add mass. You can tighten existing muscle with little or no resistance just by doing the routine itself. For those not looking to add size and just tighten, I recommend ankle weights and resistance bands. They are cheap and you can find them anywhere.

The first thing you need to do before you work on your booty is work on your hips. To get full muscle activation of your Glutes you MUST have hip flexibility. So... before you work on your booty for the day; do Hip Flexor Stretches. Its not a bad idea to do these daily and I’d recommend doing them before you go to bed every night or when you first wake up just to build a daily routine of doing them. Here is a video on how to do a Hip Flexor Stretch.

Hip Flexor Stretch: https://www.youtube.com/watch?v=cZvFBpl2poQ

Now on to the routine. So there are a few exercises that you should do once or twice a week that you can do at home. These exercises will look funny in the gym so doing them at home may not be a bad idea.

Exercises (do them in order):

#1 Bird Dog: http://www.youtube.com/watch?v=zL0YEtJulBs

Depending on your existing physical condition, you may or may not need weight with this. If you can- use very light ankle weights. Try to hold the pose for up to 10 seconds per side but if you can’t its okay it will come with time. Do each side 5 times. You don’t need to do more as this is a warm up exercise. Once you can do these easily feel free to add ankle weights and do a second set at the very end of the routine. These are awesome for toning your lower back as well as your booty. Do 2 sets and 5 reps of each side.

#2 Hip Thrust: https://www.youtube.com/watch?v=mH4A1DkTleg

Do 20 reps with 1 second rest between each rep. Squeeze your booty muscles on the way up and you want a slow and controlled movement all the way up and back down. More or less you want to look like you’re working out and not humping the air. Do 2 sets with 20 reps per side.

#3 Fire Hydrant: http://www.youtube.com/watch?v=ZjqFAICl_60

These look silly... but they work awesome. When your leg gets to its highest point; hold for 5 seconds. Do 20 on each side; 2 sets.

#4 Reverse Lunge: https://www.youtube.com/watch?v=DzUevzpMVGY

I know.. you've done these and they suck. Well, they work so o them again. Start with just 10 reps per side but you actually want to do as many as you can until you can't. If it is your first time doing them- start with no weight. Just put your hands straight out in front of you.

So the routine looks like this (sets x reps):

Bird Dog: 2 x 5 (10 sec pause when in pose) each side
Hip Thrusts: 2 x 20
Fire Hydrant: 2 x 20 (5 sec pause when leg is up each rep)
Reverse Lunge: 2 x Failure (5 min rest between sets)
SQUATS (optional): 3 x 5 reps (go as heavy as you can in weight)

Note- ONLY do the squats if you want to add size (mass) to your booty.

Do the routine twice a week. Something like Monday and Thursday. Start with once a week and work up to twice a week. Also, make sure you do the routine in order. Its built in a way to first stretch your hip flexors for maximum glute activation and then move into toning. The reason squats are at the end is because by the time you get to them you have already "pre-fatigued" your glutes as well as have stretched out those hip flexors as far as they are going to go for the time being.

With any of these- you can add in dumbbells, kettlebells, or ankle weights. Its completely dependent on what type of condition you are in. Start with no weight and then slowly add on more and more weight as time goes by.

Let me know if there are any questions. Have fun building that booty... I'm sure some guy is gonna love it!

[dan991]

By the way... every lady should get the following if you can...

1. Resistance Band Set
2. Ankle Weights
3. Bosu Ball

for home use. Those will be a lot of your routine regardless of what part of your body you are trying to work out; unless you are trying to be a pro bodybuilder and put on significant muscle mass. You don't need a lot of weight to tone; only to add muscle mass. I myself use all 3 more than I do bench press.

[GirlyGymRat]

Thank you Dan. This is awesome!!!!

I did a modified routine incorporating some of these and am quite sore today.

Here's my beginning booty pic.

[dan991]

Thank you Dan. This is awesome!!!!

I did a modified routine incorporating some of these and am quite sore today.

Here's my beginning booty pic.

Okay... so for you; you have a small trunk and booty- you don't need squat unless you are trying to make your booty stick out more but that can be dangerous depending on the muscle separation between your glutes and hamstrings. From what I see you should be doing Fire Hydrants more than anything to force muscle separation between your hamstrings and glutes. That will give you a upsidedown heart shaped booty with a lot of definition between your butt and back of your leg. If you wanna get your booty to stick out further; do Quadruped Hip Extensions instead of Squats- http://www.youtube.com/watch?v=SUukX3E36cw but use ankle weights. That will make your booty stick out further. 2 sets to failure.

P.S. See how pics change the routine. It really is hard if you don't know what you're starting out with.

[GirlyGymRat]

Dan. Still sore from Sunday. Hurts to sit. It's a good kind of hurt.

[cj111]

A few things I got my girl into were donkey kicks ( I duno if that's real name) .. with a weight band on the ankle. Kick that leg way up in the air and squeeze your glute. Also for her cardio I've gotten her using the stepper instead of the elyptical. BUT on the stepper I told her you cant hold the sides, cause I think that is BS when you see people on the stepper doing lil baby steps and supporting themselves on the rails.
Anyways, shes been super happy with the results!
http://www.youtube.com/watch?v=sFykp4b7FFQ That's a donkey kick, I even do them sometimes and they aren't easy by any means

[kitstreasure]

Okay, so what do you guys suggest for improving flexibility? And Yoga doesn't count as an answer! :P

[kelkel]

Dan I'm not a girl and my butts fine (thank you) but I'm browsing anyway!

[dan991]

Okay, so what do you guys suggest for improving flexibility? And Yoga doesn't count as an answer! :P

Flexibility where exactly?

[kitstreasure]

All over to be honest, but mainly back and legs. I can almost put my feet on my shoulders doing a back bend, going forward ain't happening.

[dan991]

All over to be honest, but mainly back and legs. I can almost put my feet on my shoulders doing a back bend, going forward ain't happening.

Well... so your body has a set Range of Motion (ROM) for every part of your body. Once you exceed the normal ROM you can cause injury to tendons, joints, muscle, etc. You can stretch and possibly achieve what you're looking for but maybe not depending on your bone structure. So... lemme do some digging on this one to find the right exercises. I research these things in Kinesiology books so it may take me a minute but I'll find out what you should do. Depending on bone structure you may already be at your maximum however.

[kitstreasure]

PM headed your way.

[GirlyGymRat]

Dan I'm not a girl and my butts fine (thank you) but I'm browsing anyway!

Kelkel. U watching out for my booty, so to speak. Lol.

[GirlyGymRat]

Well... so your body has a set Range of Motion (ROM) for every part of your body. Once you exceed the normal ROM you can cause injury to tendons, joints, muscle, etc. You can stretch and possibly achieve what you're looking for but maybe not depending on your bone structure. So... lemme do some digging on this one to find the right exercises. I research these things in Kinesiology books so it may take me a minute but I'll find out what you should do. Depending on bone structure you may already be at your maximum however.

U really make me happy and I see this reaction

[kitstreasure]

This what you're aiming for, GGR?

[dan991]

U really make me happy and I see this reaction

Why?

[dan991]

This what you're aiming for, GGR?

Based on Girly's pics....the chances of that are pretty slim... like 0. The only way she could get those hips is to have kids and even then its a maybe. She can have a lot smaller version of the upside down heart you have going on but not likely to ever get that kind of butt cleavage (bottom of booty where butt meets legs). She can get the petite version at most (which is definitely not a bad thing).

[kitstreasure]

Dan, that's not me, you DO realize that right?

[iSwanson]

Dan are you going to post any upperbody (Chest, Arms, etc). My fiance is wanting me to make her a workout, I know what kind of body she is wanting. I think the butt and leg workout is perfect for her now I just need a upperbody workout for her.

[GirlyGymRat]

<img src="http://forums.steroid .com/attachment.php?attachmentid=133822"/>
This what you're aiming for, GGR?

I wish but like Dan says, that is not in the cards for me. But I wish to play well the hand I was dealt!!!

[GirlyGymRat]

Why?

Because I think you have a lot more to offer this board!

[dan991]

Dan, that's not me, you DO realize that right?

Oh I don't know. I thought it was you but okay.... doesn't matter

[dan991]

Dan are you going to post any upperbody (Chest, Arms, etc). My fiance is wanting me to make her a workout, I know what kind of body she is wanting. I think the butt and leg workout is perfect for her now I just need a upperbody workout for her.

Yea- I have one I'm making for Girly which will work well for most women (unless they are trying to bulk and add a ton of muscle).

[Knockout_Power]

This what you're aiming for, GGR?

this looks nice in the yoga pants, but you can tell its not very firm... its all collecting in the inner bottom.

With the legs on GGR, Im sure she wants something firmer.

[GirlyGymRat]

this looks nice in the yoga pants, but you can tell its not very firm... its all collecting in the inner bottom.

With the legs on GGR, Im sure she wants something firmer.

KP. I was thinking that butt was hanging and it would be okay but I would like firmer. You know what I like

[GirlyGymRat]

Dan. For the reverse lunges do you want a 5 min or a 5 sec between sets?

[dan991]

Dan. For the reverse lunges do you want a 5 min or a 5 sec between sets?

5 minutes if you are doing them to failure with dumbbells in hand. We're hitting fast twitch muscle so you want heavy weights, explosive training style, one second pause between each individual rep. Just do whatever weight you can and stop when you get to failure. You'll progress quickly with weight. One set consists of both legs being done.

[songdog]

this looks nice in the yoga pants, but you can tell its not very firm... its all collecting in the inner bottom.

With the legs on GGR, Im sure she wants something firmer.

There is nothing wrong with this

[dan991]

Girly's Workout Routine (8 Weeks)

Okay- so unless it says "Rest" there is no rest. You do one exercise and go on immediately to the next. No rest in between unless it says "REST".

Mon: Upper Body (and cycling if you really must but do it before the workout)

Warm Up: 10 min of cycling (or your cycling class if you really have to)

Wide Dips: 1 x Failure (assisted or unassisted, start with assisted until you can do 10 at least) https://www.youtube.com/watch?v=5y7sPW0-sno

Push Ups: 1 x 10 to 1 x Failure.

This is a regular push up (with knees off ground). As soon as you do 10 push-ups, drop your knees to the ground immediately and do more push-ups until you can’t anymore.

Freemotion Raise: 1 x 12 https://www.youtube.com/watch?v=I1EmRjDLOa4 Like this, but palms facing up not down like in the video. Squeeze boobies when arms are at the top.

REST 5 MIN

Freemotion Reverse Cable Cross & Extension: 1 x 20 https://www.youtube.com/watch?v=0hJHsMHoYUE Just like the video. Reverse cable cross to tricep extension.

Dumbbell Front & Lateral Raise: 1 x 20 (each side) http://www.videojug.com/film/how-to-...lateral-raises

Seated Dumbbell Bicep Curl to Press: 1 x 12 (moderate weight) https://www.youtube.com/watch?v=Ps9rp7QtE10

REST 5 MIN

START OVER AND REPEAT

Tues: Cycling Class PLUS Ab Routine, and only the Ab Routine

Wed: OFF (MANDATORY)

Thurs: Lower Body

Warm up: 10 min of cycling (spinning or whatever)

Stretch: Hip Flexor Stretch

Bird Dog: 1 x 5 (10 sec pause when in pose) each side

Hip Thrusts: 1x 20

Fire Hydrant: 1 x 20 (5 sec pause when leg is up each rep)

Side Lunge: 1 x 20 https://www.youtube.com/watch?v=FUX6Pz8vV0s (add dumbbells when you can do 20 easily)

Step Up Back Lunge: 1 x 30 each side (add dumbbellweight when you can do 30 easily) https://www.youtube.com/watch?v=mcWtniRbkJw

Reverse Lunge: 1 x Failure (5 min rest between sets and before Donkey)

Donkey Calf Raise: 1 x Failure (moderate weight) https://www.youtube.com/watch?v=aHOudYjiB9A

5 MIN REST AND REPEAT

Fri/Sat/Sun OFF (Mandatory)

[dan991]

After doing this for 8 weeks, we are going to modify it. The days will be the same but the workouts will change a little. You will see significant results (if you listen) within 3 weeks. DO NOT do cycling class Fri/Sat/Sun. Those are REAL rest days. Sit on the couch and do nothing, go get your nails done, hang out with friends. NO GYM!

[dan991]

So here is the routine without any video links and the full weeks routine.

Mon:

Warm Up: 10 min of cycling (or your cycling class if you really have to)
Wide Dips: 1 x Failure
Push Ups: 1 x 10 to 1 x Failure
Freemotion Raise: 1 x 12
REST 5 MIN
Freemotion Reverse Cable Cross & Extension: 1 x 20
Dumbbell Front & Lateral Raise: 1 x 20 (each side)
Seated Dumbbell Bicep Curl to Press: 1 x 12
REST 5 MIN START OVER AND REPEAT

Tues:

Decline Bench Crunches: 1 x Failure
Hanging Leg Lifts: 1 x Failure
Hanging Leg Kicks: 1 x Failure
Hanging Side Leg Lifts: 1 x Failure (each side)
Hanging V: 1 x Failure
Wood Chop High to Low: 1 x 50 (each side)
Wood Chop Low to High: 1 x 50 (each side)
Decline Bench Twist Crunch: 1 x Failure
Leg Cross Twist Crunch: 1 x Failure
5 MIN REST & REPEAT

Wed: OFF

Thurs:

Warm up: 10 min of cycling (spinning or whatever)
Stretch: Hip Flexor Stretch
Bird Dog: 1 x 5 (10 sec pause when in pose) each side
Hip Thrusts: 1 x 20
Fire Hydrant: 1 x 20
Side Lunge: 1 x 20
Step Up Back Lunge: 1 x 30 each side
Reverse Lunge: 1 x Failure
Donkey Calf Raise: 1 x Failure
5 MIN REST AND REPEAT

Fri/Sat/Sun: OFF

[GirlyGymRat]

Girly's Workout Routine (8 Weeks)

Okay- so unless it says "Rest" there is no rest. You do one exercise and go on immediately to the next. No rest in between unless it says "REST".

Mon: Upper Body (and cycling if you really must but do it before the workout)

Warm Up: 10 min of cycling (or your cycling class if you really have to)

Wide Dips: 1 x Failure (assisted or unassisted, start with assisted until you can do 10 at least) https://www.youtube.com/watch?v=5y7sPW0-sno

Push Ups: 1 x 10 to 1 x Failure.

This is a regular push up (with knees off ground). As soon as you do 10 push-ups, drop your knees to the ground immediately and do more push-ups until you can't anymore.

Freemotion Raise: 1 x 12 https://www.youtube.com/watch?v=I1EmRjDLOa4 Like this, but palms facing up not down like in the video. Squeeze boobies when arms are at the top.

REST 5 MIN

Freemotion Reverse Cable Cross & Extension: 1 x 20 https://www.youtube.com/watch?v=0hJHsMHoYUE Just like the video. Reverse cable cross to tricep extension.

Dumbbell Front & Lateral Raise: 1 x 20 (each side) http://www.videojug.com/film/how-to-...lateral-raises

Seated Dumbbell Bicep Curl to Press: 1 x 12 (moderate weight) https://www.youtube.com/watch?v=Ps9rp7QtE10

REST 5 MIN

START OVER AND REPEAT

Tues: Cycling Class PLUS Ab Routine, and only the Ab Routine

Wed: OFF (MANDATORY)

Thurs: Lower Body

Warm up: 10 min of cycling (spinning or whatever)

Stretch: Hip Flexor Stretch

Bird Dog: 1 x 5 (10 sec pause when in pose) each side

Hip Thrusts: 1x 20

Fire Hydrant: 1 x 20 (5 sec pause when leg is up each rep)

Side Lunge: 1 x 20 https://www.youtube.com/watch?v=FUX6Pz8vV0s (add dumbbells when you can do 20 easily)

Step Up Back Lunge: 1 x 30 each side (add dumbbellweight when you can do 30 easily) https://www.youtube.com/watch?v=mcWtniRbkJw

Reverse Lunge: 1 x Failure (5 min rest between sets and before Donkey)

Donkey Calf Raise: 1 x Failure (moderate weight) https://www.youtube.com/watch?v=aHOudYjiB9A

5 MIN REST AND REPEAT

Fri/Sat/Sun OFF (Mandatory)

First off I thanked you in a different thread as you know but didn't want other members to think that I neglected to say thank you. It does look brutal.

Simple question. When you use 1 x failure does that mean any many reps until failure?

[dan991]

Failure means do it until you can't anymore. You shouldn't have to do 100 reps to get to failure. If you get higher than 20-30 then you need to add weight or you aren't going at a fast enough pace. By the 12-15th rep you should be whining..... if not add weight.