ShapeFit.com

winniechan1604 · Joined: 04 Sep 2007 Posts: 21

I need help..... i have a big butt and big thighs.... and lately i've noticed that my butt is protruding..... it's very unsightly and i want to fix it....

Boss Man · Posted: Tue Sep 25, 2007 1:36 pm Post subject:

Spot reduction is notoriously hard, but those areas are very common for women to store Fat.

Perhaps your diet is more the key to this than actual training. What are your Meals like and eating times?

Might give us some insight into how you're doing.

DianaB · Joined: 05 Jul 2007 Posts: 681

Butt and thighs are likely the most complained about areas, you are not alone in that. Like Boss said post your diet and exercise plan. Also, check your posture. Many people have the tendancy to slouch and/ore carry themselves with excessive curvature in the lower spine. If your butt is protruding try tihs test: Imagine a clock the size of a small dinner plate is attached to your stomach, the top being at your belly button. The time is 6 o'clock. The hands on that imaginary clock have to be vertically aligned, straight up and down. If either hand is pushed further forward or backward horizontally, you need to improve your posture.
diana

SarahPT · Joined: 09 Sep 2006 Posts: 575 Location: Western Maine

Diane has a good point about posture.

You can certainly lose fat in the butt area. But when we lose fat we lose it everywhere. That's just how our bodies work. So, a solid exercise program along with good nutrition will definately help in that area, and probably give you a fitter overall look.

Let me know if I can help at all.

winniechan1604 · Joined: 04 Sep 2007 Posts: 21

Dear Diana,

I don't really get the instructions of your test. What would be the hands of the imaginary clock?

As for my diet:
Breakfast (7:30 am) : Bread, biscuits, muffin or cake
Lunch (12:30 pm) : Soup noodles, sometimes rice and dishes
Dinner (7:00 pm) : Very little rice, vege, meat and soup

Sometimes I would take a snack at about 4:00 pm, the food I take is quite similar to my breakfast.

I'm Asian, hence I tend to have noodles and rice for my meals.

DianaB · Joined: 05 Jul 2007 Posts: 681

Winnie, let me try again: it's 6 o'clock so that means the hands are at 12 and 6. The object of the exercise is to be sure that your stomach and butt are tucked in. The top hand (12) should point straight up, while the bottom (6) should point straight down. There should be no horizontal play.
Here is a link for an example of what the "pelvic clock" is in relation to pilates.
http://www.easyvigour.net.nz/fitness/h_Pelvic_Neutral.htm

DianaB · Joined: 05 Jul 2007 Posts: 681

Oops I mean to post this as well
http://www.t-nation.com/readArticle.do?id=675263
great butt exercises!
diana

winniechan1604 · Joined: 04 Sep 2007 Posts: 21

Dear Diana,

Thanks for the links. However, I still don't understand how the test works. How would it help me to determine whether my butt is really protruding?

I apologise for my lack of understanding.

DianaB · Joined: 05 Jul 2007 Posts: 681

It will help to see if you are carrying yourself with a neutral spine or with excessive curvature. If you don't understand, just try tucking in your stomach and rear end. Check yourself sideways in a mirror, if your panty line is lower in the front then the back, you need to straighten up your posture. I prefer using the pelvic clock because you can use the mental imagery throughout the day to remind yourself to correct your posture. There is a link in the reference section called Neandrathal No More, maybe that will help you to understand.

fitnesssarah · Joined: 16 Oct 2007 Posts: 33

I have the best workout for you!!! I agree with everyone else, you need to pay attention to your diet. Hope this helps! Use your own weight, not mine, don't use heavy weights, you want light or nothing and tons of reps!!!!

Machine lying down hamstring curls (90 lbs) x 4
SUPERSET
Leg Extensions (90-100 lbs) x 4

Machine abductor inner leg (40 lbs) x 3
SUPERSET
Machine abductor outer leg (40 lbs) x 3

Deadlifts (40 lbs) x 3 NEW
SUPERSET
Sled (90 lbs) x 3 NEW

Cable kick backs with ankle cuff (10-20 lbs) x 2-3

Christopheel · Joined: 02 Jul 2007 Posts: 931

fitnesssarah · Joined: 16 Oct 2007 Posts: 33

swanso5 · Posted: Wed Oct 17, 2007 10:47 pm Post subject:

best glute shapers for mine:

sprinting
sled pushing
extended range of motion lunge variations
snatch grip deadlifts off a platform

they also double as full body conditioners...gotta love that efficiency

Boss Man · Posted: Wed Oct 17, 2007 11:17 pm Post subject:

I think it's the light weight and tonnes of reps he doesn't get. Truth be known, I was wondering about that. Not to criticise, just curious as to why you advocate that.

Christopheel · Joined: 02 Jul 2007 Posts: 931