How to get a killin ass

>>38591334
You mean toning up a little bit?

>3DPD
>cow tits
Yuck. Read the sticky.

wii fit and zumba

>>38591334
Squats, deadlifts, hip thrusts, donkey kicks, etc.

>>38591334
increase bodyfat and do squats

if it does not help much - sorry, its genetics. A good ass is mostly how the fat is stored on it, sometimes you cant do much about it

but a muscular, firm butt is always better than untrained one, looks arent everything

>>38591334
post pics of body and ass or we cant help you

>>38591334

Read the fucking sticky.

>>38591396
>>38591401

cucks

>>38591334
post pics

ayy dont do that thats gross you'll get muscular eww

go for crossfit, gurl!!

>>38591437
This, to formulate the right routine, we must see the ratio ofyour breasts and gluteus maximus

Sounds like a STICKY predicament.

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>>38591437
>>38591458
>>38591475
I can't get specific pictures right now but I do have semifull body picture, you can see my breast size, even if i wore a shirt that squishes them a bit.
Butt size you can imagine, it just looks flat.

>>38591334
Riding a bicycle at least 10 miles at a time will build up your entire lower body. You probably wont do that much immediately, but build up to it. Ride your bike to.classes, work, etc. You'll also probably lose some tit size once you start working out more which will help balance. Squats are a meme, ignore the guys who spew it.

>>38591521
BUFFALO
U
F
F
A
L
O

>>38591521
Girl riding a bicycle will help balance out that entire twig thing you've got going on south of your border. Also probably easier on you since you have chrons

>>38591521
>glasses

Pass

>>38591555
Send me some money for some lasik surgery then faggot

>>38591521
get out biking regularly
that's all you really need if your goals are a bit more tone

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>>38591578
20/20 master race

Suc my c0c

>>38591454
>cucks
do you even know the definition of that word, you mongoloid?

>>38591548
>>38591531
Thanks, I always knew the whole squatting thing was a meme. My bike got stolen from my brother's junkie friends but I'm probably going to get a new one on my next paycheck

>>38591521

>big fucking tits

Lmao where? Like, they look completely average, maybe slightly above average and your bra is just holding them in but absolutely nowhere near abnormal for your body size. You literally just look like a completely average non-fat woman with completely average proportions.

>>38591521

Yeah you have cero ass. But that's because you also have no legs, hip. Tits should be heaven tough.

Start low bar squatting deep. Barbell/Dumbell hip thrusts. And Lunges. Stay in 10%-12% body fat for maximum glutes effect and you're done.

>>38591631
>I always knew the whole squatting thing was a meme
enjoy your forever flat ass then, retard.

>>38591334
squat and deadlift 3 times a week

add 2.5lbs each workout

>>38591631
>everyone is advising you to do squats
>ONE retard tells you to not
>instantly go for the one opinion that validates your previous retarded bias

fuck, I hate women so much

>>38591334
This is a good opportunity to say : TITS OR GTFO

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>>38591521
THANK YOU MR.SKELLINGTON
H
A
N
K

Y
O
U

But no really, forget about fucking cardio, what you need is 500+ calorie surplus and basically what >>38591646 said. You can throw some cardio in there, but it won't make any difference on your butt

Eat cheese pizza on a treadmill ya floozie

>>38591521
>gang signs
pass

>>38591646
>>38591693
>ss for gurls
neat

>>38591726
Smdhtbhfam those arent gang signs

OP is just a basic bitch

>>38591693

>Thmank you

>>38591334
> Have chrons so can't do much about weight.
Bull, you're just using it as an excuse. I've had chrons since I was 15 and I can manage my weight fine. Sure every now and then it flares up and you lose 10-15 pounds. All you have to do is figure out which food you can eat without upsetting your stomach too bad.

>>38591334
beta fags galore.

read the fucking sticky, you stinky cunt

>>38591761
My chron's is severe, everything makes me sick and it flares up more than usual(2 times a week) making it hard to keep at a steady weight. Believe me, I've tried everything, including seeing 5 different gastroenterologists.

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>>38591334
Sorry about the chrono triggers, that must suck

I've been doing ~resistance training (machines kek) since last November and actually lifting since April-ish. I naturally have the saddest Hank Hill arse of all time but even mine has started to improve over the past two months, in which time I've incorporated a lot more "accessories" targeting the glutes, hamstrings etc;

>glute bridges (of course)
>leg curls
>Romanian diddlies
>Bulgarian split squats

Am more or less paraplegic post leg day. I also do hyperextensions on "core" day which mainly improve lower back strength, but also seem to activate glutes/hammies.

Would also 2nd/3rd/whatever the cycling recommendation. My squat still sucks (45kg @ 63kg bw 5x5) but my quads are out of control because I've done a lot of cycling/mountain biking on and off for the past 10+ years and that thing people say about regaining hypertrophy more quickly vs. from scratch? Turns out it's entirely true.

>>38591632
(You)

>>38591334
You can't juts build up one area with fat unless you get injections, you have to gain weight which will distribute everywhere. Eat 500 calories above your TDEE and start lifting-- do a beginner's hypertrophy routine and just alter it to be more quad/hamstring/glute focused.

>>38591813
Oh and lunges/walking lunges as well.

I fucking hate doing them and almost fall over all the time, but fuck me if they aren't beneficial

>>38591334
working out won't get you a bigger ass or thighs for starters, women only loose weight with weightlifting. You need to eat more.

>>38591806
have you tried activating your almonds

>>38591631
>I always knew
What exactly does someone like you with no prior fitness experience know about whether squatting is a meme or not? Neck urself whore

>>38591521
What kinda nigmobile is that?

>>38591521
LOS ANGELES

>>38591521
Just eat more, fucking hell. I bet I could snap your wrists without having to put a lot of pressure on them.

>>38592094
Wew lad

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>>38592104

>>38591334
3 hours of cock rides

>>38591521
>Dat body
12 hours of cock rides and downward doggy.

I uh...

Want to go out and eat or something?

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>>38591521

wheres ur big boobs at bitch

>>38591634
> girl
> 10% - 12% bodyfat

wat

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>>38591334
>>38591521
GET THE FUCK OFF MY BOARD NORMIESSSSSS
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

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>>38591521
Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl.

>mfw thinking of you hurting

>>38592387
Don't..the people here are fucking retarded and think lowbar squats will give them DAT ASS and female bodybuilder tier bodyfat percentage is healthy.


The average woman only needs to do goblet squats, lunges and weight hip thrusts to get that ass, tone dem legs and do pilates or stripper pole dancing to tone everything else.

>>38591521
I wanna fuc

>>38591521

BLACKED