I need to work on my ass. After my kids everything got flabby. Name me a series of exercises to work them out.
1. Squats
2. ?
3. ?
?
?
?
You wifes kids or your husbands sons?
also pls be in london
Cut the flab and build muscle with squats and diddllfts
>>37877619
Just squat heavy and maybe do deadlifts. You'll end up with a horse's ass in no time.
Actually, just follow SS and you'll have a gay ol' time.
>>37877619
2. Barbell hip thrusts
3. Stiff-legged deadlifts
4. Cable-kickbacks
5. Fork put-downs
6. Cardio
>>37877635
husbands sons ya clowns
>>37877641
I'll see what I can come up with since i don't have much time for the gym
deadlift
GHR
anything that works the glutes
use google you silly woman
>>37877666
google would just lead her here this is a fitness forum afterall
>>37877805
>google would just lead her here
no it fucking wouldn't retard
1. Stop being fat
2. Stop eating fatty shit
3. Squat and lift heavy
4. See no.1
>>37877831
Almost forgot step 5. Stop having little crotch dropplings you busted up whore
>>37877805
>google would lead me here, not to dozens of buzzfeed-style "10 booty excise you HAVE to be doing" articles
>this is a fitness forum, not a refuge for social outcasts who think being muscular will cure their autism, fat shitty powerlifters, and people who can't come to terms with their homosexuality
>>37877859
It's not ??? O.o since when ?
GLUTE HAM RAISES
GLUTE HAM RAISES
GLUTE HAM RAISES
>>37877859
im sorry ur a social outcast
WEIGHTED KEGELS
>>37878286
my cooch is tigh fine an innie and i have the thigh gap only you virgins care for but my ass started sagging a little
>>37878343
Post pics so we can evaluate the situation...I have a feeling you could just post a picture of a garbage bag full of oatmeal and we wouldn't be able to tell the difference
>>37878472
>autist getting all worked up over a vagina on the internet
>>37878343
>>37878472
this, I'll give you 3 legitimate targeting exercises
>>37877665
If you don't have 45 minutes three times a week, you are lying to yourself
>>37878802
To waste *going to a gym*? No. I can make it work at home.
>>37878886
do you have a barbell at home?
>>37879037
naw
>>37878886
No, you can't. Body weight squats are useless. Just go to the gym, do the program and stop giving excuse.
You'll be proud of yourself when you have dat booty gurl
>>37879119
naw
>>37877619
If I was a woman and didn't like calisthenics:
Deadlifts
lunges, side lunges, crossover lunges
kickbacks, weighted obviously
Glute bridges
Side Leg Raises
Delt raises, gotta have more curves everywhere
Heavy ab exercises because abs are good for fucking. (Not sit ups)
I'd forget about chest, rows, biceps, traps anything else.
Maybe one triceps exercise.
>>37878886
Ok, but add some weight. You'll have to get creative.
Or at least do more difficult exercises. For example bulgaran split squat and then shrimp squats.
Do heavy exercises to get results. Bazillion light weight reps will get you nowhere.
I'd go to a gym.
>>37879249
why no sit ups? isn't that the bread and butter of abs? how about leg lifts while laying flat on back?
![hip-raise[1].jpg](https://i.imgur.com/cOwqeFA.jpg "hip-raise[1].jpg")
>>37879375
Sit ups are great, specially for athletes.
But they suck for abs.
They're a hip exercise. Rename them "Hip flexions" for a better descriptions of what they do. Main muscle used: Iliopsoas, and all the hip flexors. Abs are part of that too, not much.
Abs main function is to flex your lumbar spine.
https://en.wikipedia.org/wiki/Rectus_abdominis_muscle#Function
And sit ups they are a bit hard on your spine, not easy to add more weight. More reps doesn't make sense.
Leg lifts is the same exercise except you raise your legs instead of your torso. At least raise your hips when your legs reach the straight up position for a bit of abs. (pic related)
Crunches are better for abs, but hard to do with more resistance.
Cable crunches are one option
Reverse crunches maybe for a lightweight option.
I like hanging leg pikes and dragon flags
Don't get me wrong: Hip flector muscles are fucking important. Sit ups are good. Just not really an ab exercise.
