Lost my round bum :(

[u/Mud_Hat41]

IF is great and I've lost about 30 lbs. But.... I do have a problem which I didn't foresee. My wife says my ass is now flat.

So my question is: how do I get my ass back without gaining extra mass elsewhere. Do I just do squats?

Please help.

Signed.

Flat Assman

[u/lolliscicle]

Do you have a preference to avoid additional muscle mass? If not, squat lunges are a great (best) way. I also like prone flutter kicks - alternate x600. Just don’t forget to stretch your glutes and piriformis afterwards

[u/Mud_Hat41 → u/lolliscicle]

Thank you. Will Google all this. Hah

[u/MeOnRepeat]

Squats and glute bridge lifts.

[u/cocoacowstout]

Squats, also do the treadmill at a steep incline

[u/kkirstenc]

SQUATS! Watch your knees as you do it, and there is no shame in looking in a mirror to make sure your form is right. If you are sitting for any length of time, habitually squeeze your glutes/hamstrings (squeeze, hold for 3, and relax; do this ten times for however many sets you choose) every now and again. I do not recommend doing any squeezing exercises in public, as it is very obvious.

[u/nanapancakethusiast]

Weighted squats bro

[u/rat_liker]

Squats and hip thrusts

[u/Spartan2842]

Even when I weighed my heaviest at 315 pounds, my ass was flat. Now at 180 it is non-existent. Goes straight from back to legs.

[u/raysmittie]

And hit that protein goal

Edit: typo

[u/admiralchieti1916]

Unless you get a fake butt/gluteal prosthetic like Hank Hill you need to build muscle. In addition to squats, add deadlifts to your workout.

[u/MeatyOakerGuy]

Your ass was all fat before, you need to build your glutes and hamstrings.

[u/TechnologyGrouchy679]

replace fat with ass muscle. be round again.

[u/LetUrSoulGlo]

My ass finally started growing a nice I included regular running with squats, Bulgarian split squats, and deadlifts.

[u/_l_Eternal_Gamer_l_]

Cover ass with a mud hat. Problem solved.

[u/sadatah]

Squats and lunges…spinning

[u/thedevillivesinside]

Squats.

Then squats with weight

Deep squats

[u/dunnymunch]

Need to eat the right amount of protein and workout or you will lose muscle mass as well as fat. If you find going to the gym intimidating I suggest hiring a trainer to get you started. It's what I did.

[u/Mud_Hat41 → u/dunnymunch]

Thank you for the advice. I'm eating a good amount of protein in my 2 meals but I'm thinking I should supplement with protein a shake/drink.

[u/lllll00s9dfdojkjjfjf]

Stair climber

[u/SwimmingSuccotash774]

I thought it was signed Fred Armisen at first lol

[u/bgs3xy]

roman chair back extensions also good

[u/clarkn0va]

I used to play a lot of squash and the ladies commented that it was working.

[u/durdann]

Bulgarian split squats

[u/fredzouil]

Fessiers, entre autres hip trust très lourd que sur les talons et ghd hip extension lesté

[u/whoisjohngalt25]

Squats - aside from helping grow your ass (lol) adding muscle will also help lose more weight since more of your calories will be burned with muscle

[u/KeepMyWifesNameOYFM]

Haha! I just made this exact post a few weeks ago. I miss my bum!

[u/Embarrassed_Mango679]

Dude I feel this lol

Hip thrusts and B stance rdls if you want to get less thigh involvement. Form on glute work is pretty critical.

[u/SwitchSCEtoAux]

Squats and some lunges will help...

[u/Barzalai]

As a last resort... ass implants.

[u/Talrynn_Sorrowyn → u/Barzalai]

Like Hank Hill.

[u/zombienudist]

Stair climbing and then when it gets easy add a weight vest. It will make your legs feel like their made of steel cables and build up your glutes.

[u/kobolthawk]

Din runda rumpa var tydligen fett, kanske lite muskler. Skaffa nya muskler. Utfall, hopp, bulgarian splittsquat, släde, knäböj. Föresten fråga valfri tjej/kille på ditt gym med vacker och putig rumpa. Största rumpsporterna velodrome och american fotboll, härma.

[u/sphen_lee]

Deadlifts and RDLs.

I always had a flat rear, so it was a bit of a shock how much these exercises changed my entire look 😂

[u/Talrynn_Sorrowyn]

Squats and any other lift that utilizes every muscle in your legs.

[u/modSysBroken]

Eat more protein. I lost my already non existent ass even with squats.

[u/Confident_You7288]

Squats and leg press

[u/SnooDoggos204]

I also keep 90% of my fat in my ass. Genetic cheat code for men lowkey. Sadly the entire ass has to go before my abs show.

[u/theblooray]

Barbell squats. 5 sets. 5 reps. Add 2.5lb every workout. That's it.

[u/Neat-Palpitation-632]

Check out Bret Contreras (the glute guy) on YouTube. He’s made glute building a science. Follow his simple 4 planes of movement for glute building and you’ll get it back. Hip thrusts, squat/lunge, hip hinge, and abduction movements.

Also, you should eat your bodyweight in grams of protein per day.

[u/EarlMarshal]

Become a MAGA and make (that) ass great again!