What are the best things to do to harden my ass?

Hi guys

I have been training so hard for months now and although my ass has gotten noticeably smaller, it is still very soft. I am on a low carb diet, do a lot of cardio and I do legs twice a week. My leg exercises consist of normal squats, deep squats, lunges, squats against a wall with an exercise ball, step ups, skipping, bridge raises and hip raises.

I don't lift any weights yet, like no deadlifts etc. So I'm wondering if maybe my body is just too used to my body resistant exercises and now I need to up it to the next level?

Any other advice that can get my ass firmer?? :ohmy:

Hi there..the exercises you are doing are great for the ass..especially the lunges,squats and legpresses I find

Whats you BF%??

Start doing some weights, will help to develop and shape the muscles more, help firm them up

Obviously start on light weights then gradually start adding up until you really are pushing yourself, needa feel the burn

I would add in deadlifts, i have come across numerous articles that says this is better than squats. I tend to agree, my glutes work much harder while deadlifting than doing squats.

You might want to try and build up your glutes first before you try and burn all the fat off them, otherwise you wont be left with much when you are done dropping bodyfat.

Snitch wrote: Hi there..the exercises you are doing are great for the ass..especially the lunges,squats and legpresses I find

Whats you BF%??

Start doing some weights, will help to develop and shape the muscles more, help firm them up

Obviously start on light weights then gradually start adding up until you really are pushing yourself, needa feel the burn

My BF% at the moment is 18%

Very keen to start doing some weights!

pr0gr3s1v3 wrote: I would add in deadlifts, i have come across numerous articles that says this is better than squats. I tend to agree, my glutes work much harder while deadlifting than doing squats.

You might want to try and build up your glutes first before you try and burn all the fat off them, otherwise you wont be left with much when you are done dropping bodyfat.

What exercises would you recommend to build up my glutes as opposed to exercises that would burn the fat off them? Not sure if there are separate exercises for that...I thought all exercises burn fat and build muscle. (please excuse my ignorance)

Watch from about 50 seconds onwards, this will give you an idea... to many to mention, pick a few and build this into your routine.

Riddin wrote:

pr0gr3s1v3 wrote: I would add in deadlifts, i have come across numerous articles that says this is better than squats. I tend to agree, my glutes work much harder while deadlifting than doing squats.

You might want to try and build up your glutes first before you try and burn all the fat off them, otherwise you wont be left with much when you are done dropping bodyfat.

What exercises would you recommend to build up my glutes as opposed to exercises that would burn the fat off them? Not sure if there are separate exercises for that...I thought all exercises burn fat and build muscle. (please excuse my ignorance)

Well obviously you would have to adjust your diet accordingly. Heavy deadlifts, squats yes and hip raises at a surplus calories will give you good size.

If you are happy with the size and dont mind loosing some more size on the glutes its just a matter of dropping body fat.

I think u are burning muscle with all the cardio and low carbs ..add a little more carb and weights...

Some more good info on glute exercises and training program.

www.musclemag.com/muscle-building/add-mass-to-your-ass/

mike123 wrote: I think u are burning muscle with all the cardio and low carbs ..add a little more carb and weights...

That was actually going to be my next question. Am I doing too much cardio? Because at the moment, I am a Zumba instructor and I do 4-6 classes a week as part of my job. Surely that must add to muscle breakdown? I started whey protein to try counter it but found I started putting on fat instead so I stopped.

you need to get your diet right first of all. get more calories in to compensate for all the calories you are burning.

do you feel weak in the gym?

MRfeathers wrote: you need to get your diet right first of all. get more calories in to compensate for all the calories you are burning.

do you feel weak in the gym?

Before this week started I didn't actually feel weak in the gym. I only started my low carb diet this week, and now I have found I feel weak during workout...which I don't like so I'm thinking of scrapping that diet. I'm only on the eating plan because I'm trying to get rid of my last bit of stomach fat that's so annoying to get rid of.

So now the trouble is...finding an eating plan that a) burns belly fat b) gives me enough energy to gym hard and c) that is full of nutrition so I don't keep getting sick.

you need to workout your maintenance calories and be at a deficit to burn fat.
the formula would include your activity level, so your maintenance calories would be a lot more than a lady with the same stats as you, that trains twice a week

Riddin wrote:

mike123 wrote: I think u are burning muscle with all the cardio and low carbs ..add a little more carb and weights...

That was actually going to be my next question. Am I doing too much cardio? Because at the moment, I am a Zumba instructor and I do 4-6 classes a week as part of my job. Surely that must add to muscle breakdown? I started whey protein to try counter it but found I started putting on fat instead so I stopped.

Like MR says get the diet right ...balance of protien fats and carbs...if u not eating right u will
burn muscle with all the cardio. whey protein = maybe u are lactose intolorant...

Digging this intensity.

mike123 wrote:

Riddin wrote:

mike123 wrote: I think u are burning muscle with all the cardio and low carbs ..add a little more carb and weights...

That was actually going to be my next question. Am I doing too much cardio? Because at the moment, I am a Zumba instructor and I do 4-6 classes a week as part of my job. Surely that must add to muscle breakdown? I started whey protein to try counter it but found I started putting on fat instead so I stopped.

Like MR says get the diet right ...balance of protien fats and carbs...if u not eating right u will
burn muscle with all the cardio. whey protein = maybe u are lactose intolorant...

Who would you recommend I go to that can put together a balanced diet for my specific dietary needs for my specific fitness goals...a dietician or a nutritionist or a personal trainer?

you can do it yourself. it isnt that difficult. our diet guy is away, busy with personal matters. doubt you would be able to get a hold of him.

Riddin wrote:
Who would you recommend I go to that can put together a balanced diet for my specific dietary needs for my specific fitness goals...a dietician or a nutritionist or a personal trainer?

Dietician, Nutritionist and Training programs - Its called Anabolic Steroids SA, we can customize even your shoes

U can read the diet stickies ...go to the articles section ...if u want to get more technical ask admin for DJ s email ....he charges but will work out everything for u.

Oupa wrote:

Riddin wrote:
Who would you recommend I go to that can put together a balanced diet for my specific dietary needs for my specific fitness goals...a dietician or a nutritionist or a personal trainer?

Dietician, Nutritionist and Training programs - Its called Anabolic Steroids SA, we can customize even your shoes

Yay!! haha

Then where should I start :woohoo:

start by working out maintenance calories
www.freedieting.com/tools/calorie_calculator.htm

Straight leg deadlifts are great for a tight butt, but obviously your diet must be right. It would be much easier to advise with a picture of this ass to work from. :whistle:

Muscleaddict wrote: Straight leg deadlifts are great for a tight butt, but obviously your diet must be right. It would be much easier to advise with a picture of this ass to work from. :whistle:

Hahaha oh wow...nice try though

Im a size 32 jeans, you can imagine the size

MRfeathers wrote: start by working out maintenance calories
www.freedieting.com/tools/calorie_calculator.htm

This is a very helpful site thank you!!

Already go a planned diet, zig zaging my daily calorie intake for fat loss.

Next to get to the weights!

Appreciate all the help everyone!!

Muscleaddict wrote: Straight leg deadlifts are great for a tight butt, but obviously your diet must be right. It would be much easier to advise with a picture of this ass to work from. :whistle:

Haha was waiting for someone to ask that question! Also, I would suggest using myfitnesspal to log all your meals and snacks. You can keep track of your macros extremely well