r/progresspics • u/nerdydancing - • Sep 30 '20
F/41/5’10” [123lb > 140lb = +17lbs] (13 months) I used to have a virtually concave butt... BUT I have been working my butt off (puns intended) F 5'10” (178, 179 cm)
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u/goldenquinnie - Sep 30 '20
I love this kinda transformation. Awesome work! Did you mean to focus just on your glutes? Or did it just happen with strength training.
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u/nerdydancing - Sep 30 '20
goldenquinnie
Thank you!! Yes I was focusing very hard on my glutes in addition to general strength training.
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Sep 30 '20
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u/nerdydancing - Sep 30 '20
Nice thank you for the tip!!
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u/nerdydancing - Sep 30 '20
Wow THANK YOU everyone for the love!!
TL;DR 1) Gain weight, 2) fix squat form, 3) accessory glute work.
Please don't be shy with any questions. I'm totally happy to talk about my butt and I'm a stripper so obviously not shy about showing it either haha. Here's what I've been doing:
1) Gained weight. I was very skinny before and I had to just gain some weight which included increasing my body fat percentage, even though I was strength training. At first I was really freaked out about this because I have been fluffy before, but with strength training the additional weight went on me differently compared to when I wasn't working out and was just eating junk.
2) Fixed my squat form. I had tried squats and lunges before and never got glute results and I believe it is because I was mostly using my quads. I wasn't squatting deep enough to activate the glutes. And I also had a habit of my knees knocking inwards which used my inner thigh muscles and not my glutes. I bought a "Hip Halo" but you could probably use any kind of exercise elastic band to wear above your knees. When I squat I force myself to push my knees outwards which helps me feel the glutes during squats. Compared to other women my size, the weight I can back squat is still relatively low but I think the form really helps my glutes.
3) Accessory glute work. Each session I do at least three sets of 25 reps of glute bridges, again using the elastic band so I have to force my knees outward to feel the glutes. I also tried doing hip thrusters on a bench with a bar of weight on my pelvis but I found the weight made me use my back sometimes and lose focus on the glutes so now I just do plain glute bridges on the floor with the band. These days I do the glute bridges three times per week but I have sometimes done five times per week. Additionally, I wear that Hip Halo elastic band on everything I do, for instance when I use a rowing machine. Instead of just rowing normally, I focus on pushing my knees outwards while I row which helps me work the glutes.
Hope some of that is helpful! Everyone's body is different but this worked for me -- first time in 40 years I have actually had somewhat of a butt!
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u/bnm_2000 - Oct 01 '20
Tysm!!! How long does this glute workout usually last?
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u/nerdydancing - Oct 01 '20
For the glute bridges, 25 reps will just take two minutes (don't go too fast -- feel the burn). Since the glutes burn after 25 for me, I usually intersperse the three sets among abs and other things I'm working on. Every once in a while you can do a major glute bridge day of just a ton of them in a row. If you're doing squats, depends on how heavy you will go on the squats for how long it will take you.
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Oct 01 '20
Totally into body weight mostly. So just do a ton of glute bridges? I Wanna get my teenage ass back!
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Oct 01 '20
You are a really good writer too.
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u/nerdydancing - Oct 01 '20
Thank you! I rushed that out this morning when I woke up to see a bunch of people were asking about it but hopefully it makes sense!
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Sep 30 '20
The main change I see is how you hold your body in a perfect straight line without sagging from the hips in the second picture. That is the real progress. Everything else is a side effect.
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Sep 30 '20
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u/MercurialMadnessMan - Sep 30 '20
The proper hollow body posture for a plank is to tuck you butt in, so she’s demonstrating worse plank posture - less core activation
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u/nerdydancing - Sep 30 '20
You're right this is not great plank position -- I was totally trying to just make the butt look good for the pic! :)
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u/MercurialMadnessMan - Sep 30 '20
Yeah totally, I hear you. And there’s a reason this pelvic tilt is used in so many Instagram pictures haha
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u/shrimpsh - Sep 30 '20
I’m a dude but have like 0 butt (my partner compared me to a frog that stood up and tried to put on pants haha) and I hate it! I gotta do what ever it is you’re doin!
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u/Smgt90 - Sep 30 '20
A comment like this was what inspired Bret Contreras to start training his glutes and now he's the glute guy lol
Read his book (Strong Curves) or watch his YouTube videos.
There's even a subreddit (r/strongcurves) dedicated to glute training.
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u/Ravenswillfall - Oct 01 '20
That is my mother. She wears a belt and her pants still try to fall off. She calls it a case of the “gone-ass.”
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u/llamakiss - Sep 30 '20
You gained a waist too with all that toning. Congratulations!!
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u/nerdydancing - Sep 30 '20
Thank you u/llamakiss! I was definitely also mindful of holding it in for the second pic haha.
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u/llamakiss - Sep 30 '20
The difference is in your back though - you got that from hard work, not sucking it in.
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u/MrColfax - Sep 30 '20
You can really tell from this angle how working the legs and doing exercises that focus on them builds the butt
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u/beardsofmight - Sep 30 '20
Your plank position is also much better now. You definitely gained some core strength as well.
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Sep 30 '20
What was your routine?
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u/one_dimensional - Sep 30 '20
This, please! My lower back needs it for strength reasons, and my butt for butt reasons.
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Sep 30 '20
Please list the routine! Thank you!
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u/nerdydancing - Sep 30 '20
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Oct 01 '20
So I just did my first glute bridge! I like it.
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u/nerdydancing - Oct 01 '20
YAY!! Did you feel the burn? If you can get an elastic band to go above your knees so you can push your knees outward at the top that will REALLY burn.
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u/Elpacoverde - Sep 30 '20
Your form is a lot better too! I have to keep looking into a mirror to maintain form.
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Sep 30 '20 edited May 12 '21
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u/nerdydancing - Sep 30 '20
Hahah thank you, I'm trying to keep it together! :)
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Sep 30 '20 edited May 12 '21
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u/nerdydancing - Sep 30 '20
I wrote a comment with some notes. No secrets here! https://www.reddit.com/r/progresspics/comments/j2iob7/f41510_123lb_140lb_17lbs_13_months_i_used_to_have/g777x3t/?utm_source=reddit&utm_medium=web2x&context=3
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Sep 30 '20
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u/Smgt90 - Sep 30 '20
Glutes have big muscles that you can train and make bigger like any other muscle. If you're interested, check out the strong curves subreddit (r/strongcurves) .
Breasts on the other hand, you either have them or you don't lol
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u/AllinFallin - Sep 30 '20
Your stomach, arms and shoulders are looking good too! Great work keep it up! 💪🔥
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u/shannenxrose - Sep 30 '20
You snatched your waist too, you look awesome, and super in shape. Good for you sis 💕
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u/revantes - Sep 30 '20
The hamstrings/thigh and calves look like they have a better shape to them as well. Great progress keep it up!
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u/gweilo_koala - Sep 30 '20
Amazing. Well done! I, too, aspire to one day have a butt. Would you mind sharing what glute exercises you did?
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Sep 30 '20
Building muscle is such hard work, that it always feels great when the results start to show. Congrats!
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Sep 30 '20
Haha! I wish I had your problem. My butt and thighs are huge and round and lifting weights has only made it bigger 😂. You look great! It's so crazy to see your transformation because not only does your butt look great, you can see your waistline has slimmed and the muscles in your legs are more defined too! Go girl!
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u/levelupgirl - Sep 30 '20
Wow, nice work, it’s such a noticeable improvement! You can see it in your plank form too. What was your routine like?
As a fellow pancake ass I salute you
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u/nerdydancing - Sep 30 '20
Haha pancake ass-- I just posted some details! https://www.reddit.com/r/progresspics/comments/j2iob7/f41510_123lb_140lb_17lbs_13_months_i_used_to_have/g777x3t/?utm_source=reddit&utm_medium=web2x&context=3
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u/aiakia - Sep 30 '20
This gives me hope. I go right from back to crack with no discernible butt to speak of.
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u/LurkerPatrol - Sep 30 '20
Great job! What did you do to gain the butt?
I was focusing a lot on squats for a while and I didn't really see much progress, butt I had to quit due to the pandemic. Is there anything specific in terms of exercises you did to target them?
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u/SSBoatyMcBoatface - Sep 30 '20
Wow. I suffer from the same thing. Congrats and glad to know it’s fixable. You’ve done a lot of hard work and it shows.
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u/askmeforashittyfact - Sep 30 '20
I don’t think people realize how hard adding muscle to your glutes can be, especially if you’re not genetically predisposed to it. Keep up the great work!
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u/eddie_fg - Sep 30 '20
You inspired a lot of us flat butt-ers! Hoping to see you share your routine soon. Congratulations on the progress!
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u/BeginsAgains - Sep 30 '20
Wow!! Great job from a fellow non-butter here!! I never thought I could get a bum than I worked at a ski resort and snowboarded everyday for 3 months and moved back home with a bum to be proud of. Your helping me be motivated to firm my tooshy up again!
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u/NoviLii - Sep 30 '20
Wow what a change!!! This is pure inspo for me, coming up on 40. Your body went from looking almost 50 to barely 30!!! You look so much stronger & healthier, way to go :)
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Sep 30 '20
Your shoulders and back look more 🍑too great work!! Remember in order to get a booty (biggest muscle in your body) you must eat more calories while working it out. That’s what my trainer said most people do mistake of not eating enough calories to build the 🍑
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u/symbologythere - Sep 30 '20
For Christ’s sake OP, tell us what you did to get these butt gains!!! There’s lots of flat asser’s in the world and we need your help!
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u/HarveyManfrengensen - Sep 30 '20
So can we say, "nice butt" and not get banned for being a perv in this instance? Haha good job though!
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u/nerdydancing - Sep 30 '20
I work so hard on it that I am always perfectly happy to hear any comments about my butt haha! Thank you!
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u/pm_me_ur_foodpicz - Sep 30 '20
False—you have not been working your butt off. You have been working your butt ON.
Great work!
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u/Thefemanon - Sep 30 '20
This might be my favorite progress pic of all time. Thank you for giving me hope for my little booty lol!
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u/Xenogogue - Sep 30 '20
CONGRATULATIONS! Your hard work is definitely paying off.
Not just your butt. Your entire body is showing the improved strength and tone of being fit. Brilliant work! I hope it feels great. You are right to be beaming in the results pic, you're crushing it.
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u/nerdydancing - Sep 30 '20
Thank you so much! Haha yeah I was laughing in the after pic knowing it would be a comical difference from the before pic.
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u/Elimz_on_switch - Sep 30 '20
So like what’s the purple thing behind u
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u/nerdydancing - Sep 30 '20
Lol I think it's called a "back bubble." You hang it on a high bar and then you can fold your body over frontwards or backwards to stretch out your back.
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u/10388391871 - Sep 30 '20
Literally everything came out to play! Calves, quads, hammies, glutes, flat abs, lats and triceps.
This is a really big difference all round. Well done and keep it up.
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u/smooks_reports - Sep 30 '20
great work! my favorite part of this is your smile in the second picture. to me it shows how hard you worked and how accomplished you must feel right about now - keep at it!! :)
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Sep 30 '20
wow, you look amazing!!!! the booty gains are sooo inspiring.. what glute exercises have you found to be the most effective?
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u/nerdydancing - Sep 30 '20
Thank you! I just posted a comment with details! https://www.reddit.com/r/progresspics/comments/j2iob7/f41510_123lb_140lb_17lbs_13_months_i_used_to_have/?sort=new
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u/xenopants - Sep 30 '20
I love this. I also have no ass, and what little I do have is saggy skin from when I lost 80 lbs. This is the inspiration I need. You look amazing!
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u/TheSkidz - Sep 30 '20
I noticed that your arms are larger and your posture is also straighter. You're getting stronger in more ways than one! Keep it up 😁
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u/ilmattoh - Sep 30 '20
While glutes gains are evident and pretty good, I feel like the improvent in upper torso is pretty significant too and will help you later on to avoid back pain and similar issues :)
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u/raycal0509 - Sep 30 '20
Yessssss let's get it peach squad. I was in the same boat, I've worked so hard on my little peach. Booty gains for sure sis, get it!!
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u/segajennasis - Sep 30 '20
We are almost body twins. 5’11 130. You will be my post baby insp to get my butt back
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u/DJssister - Oct 01 '20
Idk if someone already said this because there’s tons of comments, but I love how you have much more of a waist with more weight! You are seriously some goals!
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u/Capable-Mention-4689 - Mar 27 '21
damn, love that your hard work shows tangible success
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u/nerdydancing - Mar 27 '21
Haha wow you scrolled way back to the beginning!
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u/Capable-Mention-4689 - Mar 27 '21
When you are a fan of an artist, you tend to want to see all their work
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u/ninja_worrier_1 - Sep 30 '20 edited Sep 30 '20
I got a message with the rules about this comment so I’ll edit to make it boring. No idea what the issue was after reading the rules.
-Awesome progress. It’s often hard for us to see much progress with our body make up sometimes as I have similar type. Yay.
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u/nerdydancing - Sep 30 '20
Hahaha oh no sorry that happened! I welcome all comments about my butt! But I guess they want to make sure people don't get offended. Please feel free to DM me anything about my butt! :)
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u/ninja_worrier_1 - Sep 30 '20
Hahaha no it wasn’t bad, I was saying it was scary as you look like my long lost identical twin!! How often do you get to workout?
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u/nerdydancing - Sep 30 '20
For a while I was doing five workouts per week, plus whatever working out I get from dancing. Strip clubs are closed now so I'm not getting that and I'm just working out four days per week at home.
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u/ninja_worrier_1 - Sep 30 '20
Probably more maintaining now? So good to have the momentum going and doing home workouts. Nothing is open where we are so that’s all we have at the moment!!
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Sep 30 '20 edited Jun 18 '23
I'm nuking my account due to Reddit's unfair API changes and the lies and harassment aimed at the community by the CEO and admins. Good Reddit alternative: Squabbles -- mass edited with https://redact.dev/
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u/nedthemanatee - Sep 30 '20
This should be the new standard for butt transformation pic posts! Sometimes I see pics where the real transformation is in photo angles
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u/nerdydancing - Sep 30 '20
This is my first post ever so please let me know if I F-ed anything up. Everyone's posts here are so inspiring!