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butt and thighs
id really like to get my thighs and butt bigger with muscle before school starts, august 18th. ive tried a lot of different things, but the only problem is i have spinal and lower back problems and the excersizes sometimes irritate it a lot. what are some good excersizes i can do daily that wont really hurt my back and get my thighs and butt in shape before school starts ?
or at least certain amount of reps
and i gain weight on top mostly (boobs and stomach) but is there anythin that i can eat that will go straight down there ?
for info, ive done:
squats
leg lifts (where you put your leg back and your butt becomes sort of like a bubble)
layin down and movin my legs in a cyclin motion
tai-bo moves
thanks so much <3
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The main issue here is the rep range. In order to promote muscle growth you have to go quite heavy. It does not help so much to do exercises where you have a high rep range.
Sets of 8- 10 are probably ideal. This means that you need suitable machines. Since you have a back issue machines are better (normally I would prescribe squats and deadlifts but in your case thats probably no good).
Anyway for your thighs you could do leg presses or leg extensions:
[Link](Mouse over link to see full location)
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For the glutes you could do the glute isolator or cable kickbacks:
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Its important that you have adequate resistance if you want good results. Girls have a particularly hard time building muscle so you need to lift heavy. Thats why I chose exercises that should not significantly affect your back (do check with a doctor though first).
So, start with about 3 sets of 8- 10 reps (the weight should be heavy enough that you can barely meet this limit on the last set). It should be possible to do them 3 times a week with at least one day in between, say Monday, Wednesday, Friday. Alternatively you could do more sets (say by doing both exercises for each body part) and train each body part only twice a week.
Then, to gain muscle you always need a calorie surplus. This means that you must be gaining weight. The cleaner your diet the higher the percentage of weight gained will be from muscle.
Good luck.
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This link, I believe, may help you. :)
[Link](Mouse over link to see full location)
Some of the answers through this link (from yahoo) are kinda..well, stupid, but i dont know..maybe you'll get some ideas.
[Link](Mouse over link to see full location)
Good luck and I hope I helped! :)
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