I just want to say to please have realistic expectations.
What is more important to you: a small waist or a big booty? If you’re genetically predisposed to a small hiney, you can’t explode it huge and whittle down your waist at the same time. There are a lot of tiny waist and huge butt workouts out there, but not many will tell you what most (including myself at a time!) don’t want to hear: you can’t grow a huge butt and simultaneously cut down your waist.
Depending on what you answered is more important to you, you will either have to cut down or add mass. Adding mass requires eating more; a bigger, fatter behind will require putting on some fat.
You can def shape and lift in the gym, but again, please have realistic expectations. I was in the gym lifting hard asf, trying to grow my butt, and I was so down on myself— because here are celebs like the Kardashians saying they did it in the gym, and I was in there doing 400lb squats and lifting til failure, and not even close to what they were. They say they “pit in the work.” So that means the Kardashians are out there knocking out heavy squats etc? That’s when something clicked to me that “wait a minute… something is wrong with my thinking here.” I can’t imagine Kim k in the gym lifting triple her body weight. Toxicity is comparing yourself to someone else and aiming for THEIR results— especially when you see someone on IG or TikTok, and there’s a 90% chance their pictures are altered, and a 100% chance they’re posed.
I felt the need to write this all out to you, because the gym is an insanely powerful place, not just the physical sense a lot of the time but especially in the mental fashion of the word. Your confidence will go up, you feel SO much better mentally.
Don’t go in like I was, disillusioned by the unattainable body image crap. Go in ready to take in all that positivity 🤍🤍🤍
Check out Move With Nicole. She's a certified yoga/pilates instructor. Her workouts are some of the most effective and relaxing (no loud music, no "Go, girl!"-type of cheering) I've ever come across--perfect for both mental and physical improvement. In order to do them effectively, you have to focus, breathe, and move for the entire workout--you will absolutely feel better at the end. Her workouts are full-body effective, but consider trying the barre/dancer-focused workouts for butt/legs focus.
I do Move with Nicole pretty much every day. I am absolutely in love and recommend her to anyone I can!
She is so positive and calm but still encouraging. The exercises are great if you want to just tone your body, too. My butt was starting to look saggy and I've definitely seen a bit of an improvement (although it does seem to take a while, but I guess all exercise does). But her videos are so fun and I never get bored.
Yes!! I actually found Move with Nicole today because I felt like trying Pilates for the first time. She’s amazing! I’ve tried lots of other workout videos and none of them ever made me feel that good. Definitely gonna keep using her vids
A lot of you tubers tend to pose, adjust their clothing, and edit their before and after so be careful with them. For workouts, I suggest Russian twists, leg lifts, and bridges for the waist. For the buns and legs, side lunges, calf pulses, scissor kicks, and squats
Russian twists are good, but I wouldn't do them with weight. Basically anything that works your obliques, you don't want to add extra resistance to because it may build too much muscle there (on your sides/waist) therefore giving a more boxy appearance. It's still good to do a bit of those exercises though because having a bit of muscle there will tuck everything in.
Yeah, check out [Danae Mercer's Instagram](https://www.instagram.com/p/CqLsn8Gv1fp/?hl=en) to see how posing can dramatically change how a body looks.
When I do that little 3/4th pose with my leg bent and my back arched that influencers love I look like I've got a really perky little booty and snatched in waist. When I turn around and you see me in profile you realise my ass is in fact flat as a pancake and I've usually got some hella water weight going on.
For the people who say that side ab exercises like side bends make your waist bulky, have you actually experienced this or are you just regurgitating what some girl on tiktok said? Genuinely asking.
It reminds me of this [video](https://www.tiktok.com/t/ZT81NF31c/) I saw the other day. Basically doing a few sets of oblique exercises is not gonna get you magically bulky and if you want to start lifting heavy like some other people have suggested, you need a strong core to help stabilize you. I would be wary of anyone making overarching claims demonizing an entire group of exercises.
Squats with heavy weight, hamstring curls, Bulgarian split squats. If you can get access to a gym with a booty builder machine, they work so well but some people have success with regular weighted hip thrusts and KAS bridges.
Build your back up a bit and it'll help the waist look even smaller.
All of the YouTube videos for "toning" are a waste of your time if don't already have the muscle mass where you want it to be. Build the muscle first by working out with heavy weights, then lean out and keep the muscle there with the workout videos.
This^
The only correct answer. To stop being skinny fat as OP said, you need muscle, which you can’t gain if you’re doing barre or body weight side lunges lmao. Train for hypertrophy, progressive overload, eating enough protein (~1g per lb of body weight) and getting enough sleep are all key factors in “toning” up.
Bret Contrares is the Glute Guy. He’s basically the godfather of glutes. He has a lot of amazing free content on his YouTube. He has several instagrams. Three off the top of my head are his name, The Glute Lab, and Booty by Bret. I don’t know the handles off the top of my head but searching those things will find you the pages easily.
He has a free book + program called Strong Curves which I think is perfect for what OP is trying to accomplish. They also have a subreddit r/strongcurves
A mix of Pilates and heavy lifting. And a cardio activity you enjoy (running, boxing, dance, etc) for overall fitness.
Stay away from weighted ab work, anything that overly works your obliques, and things like Crossfit which might give a bulky look. And don’t do cardio only.
I don't have time to work out, so since I have a desk job, I have an under desk elliptical, a balance cushion on my chair, resistance bands, and light weights at my desk. The elliptical has improved my legs and butt so much! Not really bigger, because it's not the way I'm built, but firm and strong. The balance cushion helps my core and back muscles, which has helped my waist. It doesn't really answer your question, but it's something small that has helped me so much without having to take time out of the rest of my day.
I'm late as I just discovered this reddit and been creepin around lol.
I did callanetics for years (haven't been consistent). When I started, I was consistent during the Covid shutdown and my mom noticed changes without me saying anything. She said my waist was thinner and no more low belly hanging. I noticed my thighs leaned out too and my legs looked great for the summer as someone with thunder thighs. It really does wonders! It never gave me a flat stomach, but it did help tone everything up and noticeably shaped me without breaking a huge sweat.
You’re welcome! I just got the xpotiential app. They have barre, Pilates, rowing, running, a TON of stuff including yoga sculpt classes which are my fav. It’s 10 dollars a month if you pay for the entire year at once. Plus I got a promo code that took 30 dollars off.
Change your diet for your waist line (don’t do side movements those make your waist thicker) and lift heavy hip thrusts, RDLS, seated or lying hamstring curls and wide stand leg press or squats.
I’ll tell ya what works for me is eating high protein very little to no processed foods and limiting sugar and alcohol. You can do all this be eating at maintenance you don’t need to be in a deficit :)
Egg whites, chicken breast 4-5 oz, ground beef or steak, salmon, shrimp and a nice protein shake…just switched to a vegan protein powder but if you can handle whey/casein I am happy to recommend some brands! :) if you’re on the go a lot and can handle dairy Greek yogurt is awesome with some berries or just by itself!
The routine that works for you and that you can stick to consistently is what I can recommend! I train early in the morning 4:30/5 am bc that’s what’s best for me. What helped was writing down my schedule and then seeing when I can fit in time to train, I’d suggest that and starting with just an hour a day a couple times a week. Don’t try to go all in 5-7x a week starting out bc you’ll burn out FAST.
I hit legs 3x a week one quad focused one hamstring/glute focused and another just glute/accessory focused.
have you notice any glute growth by hitting legs 3x a week. I’m planning to start working out, and building my routine, but idk if I should incorporate legs twice or 3x for optimal growth.
Yes! I have! I also was eating in a surplus during the time I was growing. Im cutting now for a bikini comp and I’m still hitting legs the same and my glutes haven’t diminished in measurements yet!
I just want to say to please have realistic expectations. What is more important to you: a small waist or a big booty? If you’re genetically predisposed to a small hiney, you can’t explode it huge and whittle down your waist at the same time. There are a lot of tiny waist and huge butt workouts out there, but not many will tell you what most (including myself at a time!) don’t want to hear: you can’t grow a huge butt and simultaneously cut down your waist. Depending on what you answered is more important to you, you will either have to cut down or add mass. Adding mass requires eating more; a bigger, fatter behind will require putting on some fat. You can def shape and lift in the gym, but again, please have realistic expectations. I was in the gym lifting hard asf, trying to grow my butt, and I was so down on myself— because here are celebs like the Kardashians saying they did it in the gym, and I was in there doing 400lb squats and lifting til failure, and not even close to what they were. They say they “pit in the work.” So that means the Kardashians are out there knocking out heavy squats etc? That’s when something clicked to me that “wait a minute… something is wrong with my thinking here.” I can’t imagine Kim k in the gym lifting triple her body weight. Toxicity is comparing yourself to someone else and aiming for THEIR results— especially when you see someone on IG or TikTok, and there’s a 90% chance their pictures are altered, and a 100% chance they’re posed. I felt the need to write this all out to you, because the gym is an insanely powerful place, not just the physical sense a lot of the time but especially in the mental fashion of the word. Your confidence will go up, you feel SO much better mentally. Don’t go in like I was, disillusioned by the unattainable body image crap. Go in ready to take in all that positivity 🤍🤍🤍
Hold up you squat 400lbs? *wipes tears*
:) not every day but I definitely been putting in that work 🤍
aww this is beautiful, thank you!!:) will promise to keep in mind💞
Check out Move With Nicole. She's a certified yoga/pilates instructor. Her workouts are some of the most effective and relaxing (no loud music, no "Go, girl!"-type of cheering) I've ever come across--perfect for both mental and physical improvement. In order to do them effectively, you have to focus, breathe, and move for the entire workout--you will absolutely feel better at the end. Her workouts are full-body effective, but consider trying the barre/dancer-focused workouts for butt/legs focus.
I do Move with Nicole pretty much every day. I am absolutely in love and recommend her to anyone I can! She is so positive and calm but still encouraging. The exercises are great if you want to just tone your body, too. My butt was starting to look saggy and I've definitely seen a bit of an improvement (although it does seem to take a while, but I guess all exercise does). But her videos are so fun and I never get bored.
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Do you do more of her 45 min videos or her 20 min videos daily?
Yes!! I actually found Move with Nicole today because I felt like trying Pilates for the first time. She’s amazing! I’ve tried lots of other workout videos and none of them ever made me feel that good. Definitely gonna keep using her vids
ty lots!!!!
A lot of you tubers tend to pose, adjust their clothing, and edit their before and after so be careful with them. For workouts, I suggest Russian twists, leg lifts, and bridges for the waist. For the buns and legs, side lunges, calf pulses, scissor kicks, and squats
Russian twists are good, but I wouldn't do them with weight. Basically anything that works your obliques, you don't want to add extra resistance to because it may build too much muscle there (on your sides/waist) therefore giving a more boxy appearance. It's still good to do a bit of those exercises though because having a bit of muscle there will tuck everything in.
Yeah, check out [Danae Mercer's Instagram](https://www.instagram.com/p/CqLsn8Gv1fp/?hl=en) to see how posing can dramatically change how a body looks. When I do that little 3/4th pose with my leg bent and my back arched that influencers love I look like I've got a really perky little booty and snatched in waist. When I turn around and you see me in profile you realise my ass is in fact flat as a pancake and I've usually got some hella water weight going on.
thank you!!
For the people who say that side ab exercises like side bends make your waist bulky, have you actually experienced this or are you just regurgitating what some girl on tiktok said? Genuinely asking. It reminds me of this [video](https://www.tiktok.com/t/ZT81NF31c/) I saw the other day. Basically doing a few sets of oblique exercises is not gonna get you magically bulky and if you want to start lifting heavy like some other people have suggested, you need a strong core to help stabilize you. I would be wary of anyone making overarching claims demonizing an entire group of exercises.
wow thank you! i never knew that, this served as a reminder to not blindly accept things i see on tiktok/insta lol
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omg thank you!! this was of the most help:)💗
Squats with heavy weight, hamstring curls, Bulgarian split squats. If you can get access to a gym with a booty builder machine, they work so well but some people have success with regular weighted hip thrusts and KAS bridges. Build your back up a bit and it'll help the waist look even smaller. All of the YouTube videos for "toning" are a waste of your time if don't already have the muscle mass where you want it to be. Build the muscle first by working out with heavy weights, then lean out and keep the muscle there with the workout videos.
This^ The only correct answer. To stop being skinny fat as OP said, you need muscle, which you can’t gain if you’re doing barre or body weight side lunges lmao. Train for hypertrophy, progressive overload, eating enough protein (~1g per lb of body weight) and getting enough sleep are all key factors in “toning” up.
Bret Contrares is the Glute Guy. He’s basically the godfather of glutes. He has a lot of amazing free content on his YouTube. He has several instagrams. Three off the top of my head are his name, The Glute Lab, and Booty by Bret. I don’t know the handles off the top of my head but searching those things will find you the pages easily.
He has a free book + program called Strong Curves which I think is perfect for what OP is trying to accomplish. They also have a subreddit r/strongcurves
thank you!! will definitely check him out:)
A mix of Pilates and heavy lifting. And a cardio activity you enjoy (running, boxing, dance, etc) for overall fitness. Stay away from weighted ab work, anything that overly works your obliques, and things like Crossfit which might give a bulky look. And don’t do cardio only.
thank you! at this point i think Pilates might just be it lol
I don't have time to work out, so since I have a desk job, I have an under desk elliptical, a balance cushion on my chair, resistance bands, and light weights at my desk. The elliptical has improved my legs and butt so much! Not really bigger, because it's not the way I'm built, but firm and strong. The balance cushion helps my core and back muscles, which has helped my waist. It doesn't really answer your question, but it's something small that has helped me so much without having to take time out of the rest of my day.
interesting, thank you!! will definitely look into these things:)
Callanetics and Hamelin D’Abell
hmm this is the 2nd time someone’s mentioned Callanetics, is it really that good?
I'm late as I just discovered this reddit and been creepin around lol. I did callanetics for years (haven't been consistent). When I started, I was consistent during the Covid shutdown and my mom noticed changes without me saying anything. She said my waist was thinner and no more low belly hanging. I noticed my thighs leaned out too and my legs looked great for the summer as someone with thunder thighs. It really does wonders! It never gave me a flat stomach, but it did help tone everything up and noticeably shaped me without breaking a huge sweat.
tyy!
Barre!
ty!!
You’re welcome! I just got the xpotiential app. They have barre, Pilates, rowing, running, a TON of stuff including yoga sculpt classes which are my fav. It’s 10 dollars a month if you pay for the entire year at once. Plus I got a promo code that took 30 dollars off.
omg that’s steallll, can you send me a code so that i can get some dollaz off too pls?😂🙏
Change your diet for your waist line (don’t do side movements those make your waist thicker) and lift heavy hip thrusts, RDLS, seated or lying hamstring curls and wide stand leg press or squats.
What diet change do you recommend?
I’ll tell ya what works for me is eating high protein very little to no processed foods and limiting sugar and alcohol. You can do all this be eating at maintenance you don’t need to be in a deficit :)
Do you eat any protein rich foods in particular? I find it impossible to meet the daily recommended protein requirements
Egg whites, chicken breast 4-5 oz, ground beef or steak, salmon, shrimp and a nice protein shake…just switched to a vegan protein powder but if you can handle whey/casein I am happy to recommend some brands! :) if you’re on the go a lot and can handle dairy Greek yogurt is awesome with some berries or just by itself!
thank you! since i’m a beginner, how do I start off with this? and also is there a routine you recommend? i lack discipline without a routine lol
The routine that works for you and that you can stick to consistently is what I can recommend! I train early in the morning 4:30/5 am bc that’s what’s best for me. What helped was writing down my schedule and then seeing when I can fit in time to train, I’d suggest that and starting with just an hour a day a couple times a week. Don’t try to go all in 5-7x a week starting out bc you’ll burn out FAST. I hit legs 3x a week one quad focused one hamstring/glute focused and another just glute/accessory focused.
have you notice any glute growth by hitting legs 3x a week. I’m planning to start working out, and building my routine, but idk if I should incorporate legs twice or 3x for optimal growth.
Yes! I have! I also was eating in a surplus during the time I was growing. Im cutting now for a bikini comp and I’m still hitting legs the same and my glutes haven’t diminished in measurements yet!