Please help - not sure what's happening!

B

Blaze86

0
Hi, I have been trying to tone my bum for the past month now and I definitely saw an improvement within the first few weeks. I have been doing the following toning exercises every other day:

20 romanian deadlifts per leg
40-50 donkey kicks per leg
20 lunges per leg

However, today my bum has suddenly started to sag again! Why is this?? My diet started off well and I don't eat more than I have to. I do dancing regularly. Why are my cheeks sagging all of a sudden and why aren't they improving even more like they are supposed to? Please help, I'm baffled. Am I not doing enough toning for my butt cheeks? I'm very disappointed, especially as I saw an improvement as time went on.
 
Toning is the process of reducing body fat and replacing it with lean body mass. High repetitions with light weigths is NOT a good way to tone. Heavy weights at moderate repetitions (5-12) is the most effective exercise for toning! Also, to keep improving you must keep progressing, usually by adding weight. And, of course, to loose body fat you must have the proper nutritional plan.
 
Hi, thanks so what do you suggest I do? Should I cut down on my deadlifts, donkey kicks and lunges? I had assumed that I as doing it correctly as long as I was doing it every other day!
 
u should do squats 3sets of 15 12 and 10 reps with heavy weights and walking lunges with barble leg curls and leg press lastly leg extention twice a week and ofcource deadlifts with heavy weights try this for 1 month u will definetly see the difference
 
kavita_in said:
u should do squats 3sets of 15 12 and 10 reps with heavy weights and walking lunges with barble leg curls and leg press lastly leg extention twice a week and ofcource deadlifts with heavy weights try this for 1 month u will definetly see the difference
Click to expand...



Not if the diet it not on target. You can't outlift a bad diet.
 
tenpercent said:
Not if the diet it not on target. You can't outlift a bad diet.
Click to expand...

not to mention leg extensions are hard on knees and do NOTHING for the glutes.

leg press can also put knees in danger (as me know I know...)

I agree, diet needs to be proper, and the poster needs heavier weight, fewer reps, and I'd be training the whole body, including some squats.
 
Try some of these exercises to mix up your routine. Single leg squats. single leg floor bridges, lunge to balance (perform a front lunge and then bring the back leg up off the ground and bring the knee up to hip level and hold for a couple of seconds) squats on a core board and single leg roman deadlifts.
 
Glute Training

I agree..

You need to mix heavy low weight lifting with high rep... focus on compound movements like deep lunges (focusing into your front heel to connect to your glutes) and squats (deep!)...

Mix this with very glutes specific exercises with cables like the donkey kicks... keep nutrition as a main priority and give it a bit of time...

Good luck:)

PS I show my leg routine at this video blog. Check it out if it helps:))

(copy and paste link into address bar)
youtube.com/watch?v=cCMslAXv6Ck

xoxo

Lyzabeth
 
You must log in or register to reply here.
Back
Top