monica kay started this discussion ·
What pole moves or tricks will firm the butt? I used to run alot and my rump was rock hard and awesome, but I stopped running when winter came last year, and now I am quite dissatisfied with the loss of firmness. Since I started poling, my upper body strength and back strength are GREAT! but my booty is somehow being denied a workout 🙁 the jiggle must go!
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Do you dance at all when you pole or are you just about the tricks? For me dancing in heels does a lot for the bum as well as hip circles and sexy squats and such. Also, in order to get enough power for spins and things I use a lot of plyo type moves.
I find that moves such as the pike, CAR, plank, etc. where you really need to squeeze the legs for grip has helped my butt. I also do a lot of Pilates to complement the pole workouts, and they can do a lot for the bum :)
I second the dancing in heels...does add a litle oomph to the workout. Besides pole, I do Kettlebell..and it is true what they say...you get "Kettlebell Butt" 🙂
There is no way to "spot reduce" fat on a certain area. You can do crunches all your life, and still have fat on your stomach...likewise, you want work that ass as much as you want, but may still have fat there, too! But, I agree with the ladies here. If you're looking to gain some harder muscle there, then all of these exercises would work, I'm sure. You could also try pole squats from Veena's lessons, as I find they work out my rear rather well!
litlbit ·
The best program I've found out there is also used by NPC and IFBB Figure bodybuilders is Tosca Reno's The Butt Book. It gives you a complete plan of exercises/workouts along with a suggested menu with the recipes and a better butt in 9 weeks! IT WORKS!! The vook costs about $10.
i'm not really interested in any other forms of exercise other than pole... 😀
If you want to specifically work only pole... You will need to be doing pole squats, pole lunges, one legged pole squats and dance in heels. Those are pretty much your best options if you only want to pole....and want to get a butt workout.
I am hoping that one day Kira and Wendy will write a book titled something like "how to build an NYPD booty" hahaha although I know they are both into fitness and had those glorious quarter bouncing butts before pole, I still want their training program. These are the things day dreams are made of!
Veena ·
Here's a bootie sculpting line up of lessons for those who are taking them... Pole Lunge https://www.studioveena.com/lessons/view/e5cb4ca6-b880-11df-856f-001b214581be Pole Squat https://www.studioveena.com/lessons/view/e5cb4cf6-b880-11df-856f-001b214581be Single squat https://www.studioveena.com/lessons/view/b639247a-b882-11df-856f-001b214581be
