I have a friend who is now in fantastic shape (is a regular gym goer, revisited her diet), after being very over weight. However one thing she has kept is her bum which sh'es not happy with.

Her waist has slimmed down beautifully, as has her face, arms, and in general is looking great.

I'm sure the thigh/bum area must be an imbalance of something, just like insulin is more love handle related and cortisol is belly related (I think). Is there anything other than hard work at the gym she can do? And if not what sort of exercises should she be doing to remove her big bottom? As I said she's lost a significant amount of weight, she's down to below 28" around her waist - it just seems to be sticking to that part of her body which she's getting really depressed about.

Any thoughts?

Tell her to be happy women with a big bootie and slim waist are awesome

I try! She's rather insecure about it all though

Get gok wan on the case...or the next best esn alternative....The rilla

Must Supplement:
Get her to take DIM. The lower limbs on ladies is estrogen dominated.

Specific Exercises:
Get her to do 6 sessions of Lunges (BWx12 reps, then add DBs), then 6 sessions of Split Squats (3-4 secs eccentric, BW first then DBs), then repeat like that.

Lunges will hit the lower glutes more, and Splits will hit the inner thighs more (plus the rest of the legs, but the 2 aforementioned areas are the top ones).

Other Exercises:
ATG Front & Back Squats, RDLs.

Potential Training Prog:
German Body Comp for legs

Poliquin's Suggested Routine wrote:A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

health4ni's Suggested Routine wrote:A1. 6 Front Squats
Rest 10 seconds
A2. 12 Back Squats
Rest 10 seconds
A3. 25 Split Squats <-- killer!
Rest 2 minutes
Repeat 3 times

B1. 6 Romanian Dead Lifts
Rest 10 seconds
B2. 12 Standing Good Morning's
Rest 10 seconds
B3. 25 Leg Curls
Rest 2 Minutes
Repeat 3 times

My routine is easier to do at my gym due to access to equipment etc

Other Supps:
Fish Oil + ALCAR

Women with small flat arses are not nice. You need a bit of junk in the trunk

lol

this routine will help that.. trust me

Awesome thanks mate - I'll pass on the tips

Ahhh the delights of having a big butt...It is a pain

Pear shaped is often associated with being estrogen dominant or low levels of progesterone. If she is on the combined pill it can make losing the booty more difficult. However only a homone profile analysis done by the doc can definitely point out if this is the case.

Lean and green food (lots of green veg)
Natural testosterone boosting exercises...e.g. weights and sex

This article is really good.
http://www.figureathlete.com/article/bodybuilding/solutions_for_fat_bottom_girls

@ health4ni...I like that routine a lot. May have to steal it

Hey Health4ni what about yohombine cream (the avant research one looks good and I'll be trying it) and soy isoflavines, they where both recomended by CP in that link you put up for me on biosig, along side the DIM.

yohombine is meant to be very good. It is like spot reduction! You put it on before training, then train and it helps burn fat away. I know a fell that used it on his abs; it helped. BUT it's not long term afaik. It's like a quick fix. The guy said he stopped using it and then abs slowly became less defined

health4ni wrote:yohombine is meant to be very good. It is like spot reduction! You put it on before training, then train and it helps burn fat away. I know a fell that used it on his abs; it helped. BUT it's not long term afaik. It's like a quick fix. The guy said he stopped using it and then abs slowly became less defined

Did he use Avant research's Naplam?

I'm going to give it ago, there's also info on how to add clenbuterol to the transdermal

My gf would kill for a booty!...i mean she's actually tried to kill me to rob mine.

ATG squats will help. As will Lunges

Yeah, i've got her doing an atg squat -> rdl superset at the moment, plus uphill HIIT. Shes doing pretty well and she actually grew herself some gluteals last year, but she didn't stick at it and obviously they disappeared on us.

Karlos wrote: ...us

I gotcha

health4ni wrote:

Karlos wrote: ...us

I gotcha

lol nicely observed.

Pics are needed Will! We will then be able to advise on whether to leave her shapely bum as it is

ROFL if she ever found out - I'd be a dead man! lol!

health4ni wrote:Must Supplement:
Get her to take DIM. The lower limbs on ladies is estrogen dominated.

Specific Exercises:
Get her to do 6 sessions of Lunges (BWx12 reps, then add DBs), then 6 sessions of Split Squats (3-4 secs eccentric, BW first then DBs), then repeat like that.

Lunges will hit the lower glutes more, and Splits will hit the inner thighs more (plus the rest of the legs, but the 2 aforementioned areas are the top ones).

Other Exercises:
ATG Front & Back Squats, RDLs.

Potential Training Prog:
German Body Comp for legs

Poliquin's Suggested Routine wrote:A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

health4ni's Suggested Routine wrote:A1. 6 Front Squats
Rest 10 seconds
A2. 12 Back Squats
Rest 10 seconds
A3. 25 Split Squats <-- killer!
Rest 2 minutes
Repeat 3 times

B1. 6 Romanian Dead Lifts
Rest 10 seconds
B2. 12 Standing Good Morning's
Rest 10 seconds
B3. 25 Leg Curls
Rest 2 Minutes
Repeat 3 times

My routine is easier to do at my gym due to access to equipment etc

Other Supps:
Fish Oil + ALCAR

Lol, wow, what health says... good post!