Exercise na pampalaki ng butt, hips and thighs

[iwannabeasupermodel]

oh my fave exercise in the world: squats!
meron din lunges but i find it boring so i dont do it. i read somewhere na you can do exercises that will flatten your tummy/reduce your waist line so as to accentuate the butt more. also do exercises that will firm/tone the legs daw, ewan ko lang kung bakit. but thankfully i got that covered with my cardio.

[mischa04]

Currently enrolled to fitness first.. isa sa concern ko ang maimprove / tone ang thighs and butt ko.. masyado kasi akong payat..yung hips ok na ko.. Ano kaya pwede ko gawin using facilities of the gym? Pano yung squats? Hehe.. Saka how many times a week or how long a day dapat gawin? Thanks

[sosychill]

When I started doing work out for my lower body, had this pair of jeans na I chose not to wear for a month.. then nung nasuot ko na siya, I noticed that my butt was in a really great shape. I just do this work out every weekdays.. Normally, 30 to 40 mins with warm up. kasi pag weekend im always out.

Warm Up (usually jogs in place)
Bridge Pose
Fire Hydrants
Leg lifts
Romanian DeadLifts
Lunges (front and back)
Squats with leg llfts

just repeat till kaya nio pa.. ako kasi ginawa ko lang sarili kong counting, and I never used weights, cause I dont have them and I dont like to build up unnecessary muscles on my arms. It helps din if youre wearing work out clothes and shoes, para mas feel na feel. Haha. 

[ilovekaitlintobits25]

my friend and i did the 30 day squat challenge, worth it siya promise!

[brandi]

Does crossfit helps? Planning to try this one.

[thesoloist]

Panoorin niyo si vicki justiz sa youtube. Super sexy niya and ganda ng butt niya

[phurple0515]

me love and hate relationship ako sa legs exercise ko.  one of the good ones are those that you are doing lunges pero nakataas yong isang paa mo sa chair.  i forgot the exercise name.  i did that last sunday and until now my butt and thighs are sore.  don't rely too much on the hip abduction machines sa gym.  they really don't do anything at all.  unless you modify it (ex. squatting above the chair doing your legs)

[telekikay]

me love and hate relationship ako sa legs exercise ko.  one of the good ones are those that you are doing lunges pero nakataas yong isang paa mo sa chair.  i forgot the exercise name.  i did that last sunday and until now my butt and thighs are sore.  don't rely too much on the hip abduction machines sa gym.  they really don't do anything at all.  unless you modify it (ex. squatting above the chair doing your legs)

i think bulgarian split squat tawag dyan.

[phurple0515]

^ ayun, tama, hehe...thanks!

[choco_monster]

with squats and lunges, yung thigh ko ang mas mabilis naddevelop.  I want to concentrate on butt lang sana. 

[telekikay]

with squats and lunges, yung thigh ko ang mas mabilis naddevelop.  I want to concentrate on butt lang sana. 

try deadlifts. and stick to squats and lunges. ooops when you do squats and deadlfit, do it properly. thighs parallel to the ground/floor. practice the proper form and execution.

baka mali execution and form mo, sa iba tumatama yun exercise.

[choco_monster]

^ yes, i do deadlifts as well.  I believe Im doing them right but I dont know baka may mali nga.  With squats, hindi dapat nagmmove forward yung tuhod, otherwise, it's gonna be painful.  With deadlift, dapat straight ang likod.

[telekikay]

^tama! there you go!

[phurple0515]

but do be careful of deadlift nga talaga and don't lift weights na mabigat, kahit magaan basta do more repetitions.  marami na rin kasi naaaksidente in doing deadlift na mali ang execution.

[telekikay]

^she can start with high reps progressing to heavier weights. si coleen garcia with her trainer nakakasabay ko noon, hindi ko kasi sya kilala so tinanong ko para saan (at kung alam nya ginagawa nya), sabi nya pampapalki daw ng pwet hahaha sa she lfted like 185lbs x 3 x 5 siguro if i can recall. low reps lang.

[choco_monster]

^ wow! 185! Im lifting 60lbs, 5 sets, 15 reps

[telekikay]

^errrr kaya mo yan hehe

[phurple0515]

^^ oo nga sasabihin ko din, kaya mo yan? sabagay me time na nag-25 kg na ko e, hahha, natatakot lang kasi ako dahil me issue ako sa lower back.    deadlift ako natatakot.  di ko alam na more siya sa pwet so gagawin ko na ulit. naalala ko tuloy kahapon, panay tingin ko sa pwet ko sa gym. lage ko kasi ginagawa glutes.

[telekikay]

^ kung may issue sa lower back, siguro, pwede gradual increase in weight yup may tama din sa pwet saka squats syempre.  pwede din lunges or yun bulgarian split squats na ginagawa mo. use it alternately.