A touchy question about the butt

[DeniseT]

Ok, I'm sure others have experienced this "problem" area and I'm just going to put it out there. I have an area of my butt that I call a rhino tail. . it's the area of the butt towards the inner thighs (I've heard someone call it the "inner butt" - ha ha ha). I call it the rhino tail because when I'm standing, it looks like a rhino's butt and I should have a tail swishing from my behind. I sit a lot (many years of a desk job) and now I don't know what other exercises I can do to make it go away. My glutes and hams are getting stronger and I know it takes time to build the roundess back (I also know that I may not get the same results as the younger ladies), I just want to make this area look better; I'm hoping Erik or others might have some ideas about what I could or should be doing.

Help?!

[smuggie]

I'm afraid I'm having trouble visualizing what you mean. :unsure:

[smuggie]

On another note, did you mean to make a pun when you typed the title to this thread? :lol:

[pinkgloves]

I'm cracking up visualizing what a rhino butt looks like :hehe:, but as I have read over and over, it's the diet that will be most helpful in getting a good bootie...... that and full atg squats. That's what I have read a few times anyway. :brava:
Oh, and my bootie is what needs the most work, too, IMO, so hopefully we can improve our rhino butts together, Denise!

[DeniseT]

LOl . . .I know it hard to imagine, considering not everyone probably goes to the zoo as often as I do with my daughter and of course, she likes the big animals.

" it's the diet that will be most helpful in getting a good bootie...... that and full atg squats."

I'm assuming you mean the diet plan that I will be getting from Erik?. . .and excuse my ignorance, but what are "atg"s?

[char-dawg]

Ass to grass

or

Ass to ground

depending on who you ask. In other words, full range of motion, not the quarter-squats you see most people doing in most gyms.

[char-dawg]

And just as a side-note, don't limit yourself because of your age. My avi was taken in my 40s and as you can see there isn't much fat on it. ;) Will be getting into shape for my 50th birthday not too awfully long from now, and will take a new pic or two.

[Erik]

The weight training will help to build the underlying glute muscle, assume they're properly activated and recruited (more on that in a bit). The diet aspect however is what will be responsible for loss of the body fat covering the glutes.

Just remember that fat loss is 'top down' in females and the lower body will be both the slowest and last to respond. Typically in females, the upper body has to get quite stripped of body fat first. Of course there are also exceptions, but this is most definitely the norm.

To return to the earlier point, many people have glutes that are sort of 'dormant' for lack of a better word - in that they do not fire properly. This can be due to any number of reasons, but a lot of sitting can affect it negatively as it results in shortened hip flexors which reciprocally inhibit the glutes.

Hip mobility, static and dynamic hip flexor stretching as well as glute activation movements are always a wise part of a warm up for lower body workouts.

There's a thread in the Training forum here called, "Testing The Glutes"; maybe give that thread a read through.

[DeniseT]

Ass to grass

or

Ass to ground

depending on who you ask. In other words, full range of motion, not the quarter-squats you see most people doing in most gyms.


Lol, you must be watching me :)

[DeniseT]

The weight training will help to build the underlying glute muscle, assume they're properly activated and recruited (more on that in a bit). The diet aspect however is what will be responsible for loss of the body fat covering the glutes.

Just remember that fat loss is 'top down' in females and the lower body will be both the slowest and last to respond. Typically in females, the upper body has to get quite stripped of body fat first. Of course there are also exceptions, but this is most definitely the norm.

To return to the earlier point, many people have glutes that are sort of 'dormant' for lack of a better word - in that they do not fire properly. This can be due to any number of reasons, but a lot of sitting can affect it negatively as it results in shortened hip flexors which reciprocally inhibit the glutes.

Hip mobility, static and dynamic hip flexor stretching as well as glute activation movements are always a wise part of a warm up for lower body workouts.

There's a thread in the Training forum here called, "Testing The Glutes"; maybe give that thread a read through.


Thanks Erik for the information; fat loss is top down and glutes are dormant from sitting. I will need to give that thread another good long read. I did the test not too long ago and failed miserably, so maybe I should try it again and see if I've improved at all. I will also be looking into the lower body stretching thread for some ideas. Funny, I'm always reminded that in my head I'm 30 something, but the body is clearly telling me I'm closer to 50 and it doesn't like what I'm telling it to do.

I'll keep you posted on what happens. Thanks so much !!!

[Scarl3tbutt3rfly]

Thanks Erik for the information; fat loss is top down and glutes are dormant from sitting. I will need to give that thread another good long read. I did the test not too long ago and failed miserably, so maybe I should try it again and see if I've improved at all. I will also be looking into the lower body stretching thread for some ideas. Funny, I'm always reminded that in my head I'm 30 something, but the body is clearly telling me I'm closer to 50 and it doesn't like what I'm telling it to do.

I'll keep you posted on what happens. Thanks so much !!!

Don't let age be a reason you don't think you can have a great booty. One of my biggest pet peeves is people saying they are too old. I refuse reFUSE REFUSE to let age be a factor to me and a great body! REFUSE! I even had a doctor make the comment that well as you age your metabolism slows down so you are going to have more issues…NO! Most people are shocked when they find out my age, and even more so when they find out I have two older almost out of the house kids. Don't ever let age be an issue. Just like the scale…age is just a number!!

That being said. My booty has probably been my biggest obstacle since I started competing and training. Like mentioned above, getting adequate training and glute activation work is HUGE! Women seem to have more trouble with glute activation than men. Mine still has a ways to go tbh, I'm still not happy with it, and turns out I have other structural issues that may be part of my issue, but NO EXCUSES! :hug: Good luck Denise!! :)

[DeniseT]

Don't let age be a reason you don't think you can have a great booty. One of my biggest pet peeves is people saying they are too old. I refuse reFUSE REFUSE to let age be a factor to me and a great body! REFUSE! I even had a doctor make the comment that well as you age your metabolism slows down so you are going to have more issues…NO! Most people are shocked when they find out my age, and even more so when they find out I have two older almost out of the house kids. Don't ever let age be an issue. Just like the scale…age is just a number!!

That being said. My booty has probably been my biggest obstacle since I started competing and training. Like mentioned above, getting adequate training and glute activation work is HUGE! Women seem to have more trouble with glute activation than men. Mine still has a ways to go tbh, I'm still not happy with it, and turns out I have other structural issues that may be part of my issue, but NO EXCUSES! :hug: Good luck Denise!! :)

{{hugs}} back at you :) It's strange how I can give the same advice to others about age being just a number. But its hard taking my own advice.
Just like you, people are shocked when I tell them how old I am and how old my girls are, but all in all, I'm in much better shape than my peers :) I just absolutely refuse to give into the notion that I'm supposed to let myself go and be happy doing so. Really? Not in my world !!!!

If it takes me 7 days a week in the gym, if it takes me lunging around the neighborhood every night, if it takes me with a sore ass every day, I will find a way to have a better booty!!! I've not giving up and I won't. I really enjoyed competing and would love to get back on stage. I just want to place in the Open category and win in the Masters. That isn't too much to ask, right?

[Scarl3tbutt3rfly]

{{hugs}} back at you :) It's strange how I can give the same advice to others about age being just a number. But its hard taking my own advice.
Just like you, people are shocked when I tell them how old I am and how old my girls are, but all in all, I'm in much better shape than my peers :) I just absolutely refuse to give into the notion that I'm supposed to let myself go and be happy doing so. Really? Not in my world !!!!

If it takes me 7 days a week in the gym, if it takes me lunging around the neighborhood every night, if it takes me with a sore ass every day, I will find a way to have a better booty!!! I've not giving up and I won't. I really enjoyed competing and would love to get back on stage. I just want to place in the Open category and win in the Masters. That isn't too much to ask, right?

Why not win both!! YEP! :D Put those youngin's in their place!!!

[DeniseT]

Why not win both!! YEP! :D Put those youngin's in their place!!!

I would love nothing more!

[mackie]

On another note, did you mean to make a pun when you typed the title to this thread? :lol::lol:

[mcabsue]

Did anyone else have to leave this thread for a bit to google pics of rhinos?

[Scarl3tbutt3rfly]

Did anyone else have to leave this thread for a bit to google pics of rhinos?

I didn't..but I thought about it!!! LMAO! :funny:

[mackie]

Did anyone else have to leave this thread for a bit to google pics of rhinos?


I didn't..but I thought about it!!! LMAO! :funny:
:lol:

[smuggie]

Did anyone else have to leave this thread for a bit to google pics of rhinos?
:overhere:

[DeniseT]

At least I made you all laugh and smile :)

[MrsTish]

MY next zoo trip will never be the same :) lol Thanks Denise for a good laugh! Keep up the great attitude and determination!!!

[LifeLova]

At least I made you all laugh and smile :)

Hi Denise!!! I see that you're from Mesa! I'm in Gilbert (soon moving to Scottsdale though). We're so close!!

[DeniseT]

Hi Denise!!! I see that you're from Mesa! I'm in Gilbert (soon moving to Scottsdale though). We're so close!!

That is soo cool!!! Where in Gilbert and When are you moving to Scottsdale?

[LifeLova]

That is soo cool!!! Where in Gilbert and When are you moving to Scottsdale?

Im in the San Tan area and I'll be moving to the North side probably the first week of January. Where do you train at? I go to LA Fitness.

[Suzanne]

Ok, I'm sure others have experienced this "problem" area and I'm just going to put it out there. I have an area of my butt that I call a rhino tail. . it's the area of the butt towards the inner thighs (I've heard someone call it the "inner butt" - ha ha ha). I call it the rhino tail because when I'm standing, it looks like a rhino's butt and I should have a tail swishing from my behind. I sit a lot (many years of a desk job) and now I don't know what other exercises I can do to make it go away. My glutes and hams are getting stronger and I know it takes time to build the roundess back (I also know that I may not get the same results as the younger ladies), I just want to make this area look better; I'm hoping Erik or others might have some ideas about what I could or should be doing.

Help?!

Age does not determine results - commitment, hard work and dedication does

I didn't step foot in a gym til I was almost 33 (185lb 5' tall) lost wt got down to 120 (wore kids size clothes)
I am now almost 48 and a top national level bodybuilder and get on stage better each year

just believe in your goals and give nothing less than 100%

[pinkgloves]

Hi Suzanne! I am 43 yrs old and just starting my transformation to the body I have always dreamed of. I love your photo and I LOVE your post. Thanks for sharing! It is very encouraging and inspiring :lifter:

[K8TYE]

I tried to Google image this to get an idea of what you meant... It was not at all helpful, but pretty funny. I, too, will think of you on my next visit to the zoo, haha!

[Andreglok]

Age does not determine results - commitment, hard work and dedication does

I didn't step foot in a gym til I was almost 33 (185lb 5' tall) lost wt got down to 120 (wore kids size clothes)
I am now almost 48 and a top national level bodybuilder and get on stage better each year

just believe in your goals and give nothing less than 100%

Great Picture you have in your profile, and that demonstrates the age is not an obstacle to transform your body! i am so inspired by all of you girls, I am 25 and dreaming to get on stage next year :yayconfetti: i Am lifting heavier than before so I expect great changes in my lower body :dumbbells:

[DeniseT]

Age does not determine results - commitment, hard work and dedication does

I didn't step foot in a gym til I was almost 33 (185lb 5' tall) lost wt got down to 120 (wore kids size clothes)
I am now almost 48 and a top national level bodybuilder and get on stage better each year

just believe in your goals and give nothing less than 100%

Love your pic and encouragement. :love: I am 48 and started my transformation last May, so it is a work in progress that will unveil itself come spring. Some of my friends say that when I find something to do, I tend to get obessessive with it. . .what's so wrong with being obssessive about being healthy and strong?

[Suzanne]

Hi Suzanne! I am 43 yrs old and just starting my transformation to the body I have always dreamed of. I love your photo and I LOVE your post. Thanks for sharing! It is very encouraging and inspiring :lifter:


Great Picture you have in your profile, and that demonstrates the age is not an obstacle to transform your body! i am so inspired by all of you girls, I am 25 and dreaming to get on stage next year :yayconfetti: i Am lifting heavier than before so I expect great changes in my lower body :dumbbells:


Love your pic and encouragement. :love: I am 48 and started my transformation last May, so it is a work in progress that will unveil itself come spring. Some of my friends say that when I find something to do, I tend to get obessessive with it. . .what's so wrong with being obssessive about being healthy and strong?

Thank you!

Nothing wrong with a healthy obsession. Meaning having balance. But it is a lifestyle so many will look at it aas obsession