Concept2 Forum

I know you guys prefer to talk about times and personal bests, but...<br /><br />I bought an erg three months ago for two main reasons...to improve my cardiovascular health and to increase my muscle tone. And I couldn't be more delighted on both accounts. My blood pressure (which had been borderline hypertension) is blissfully normal and I've got (dare I say it) almost a buff body.<br /><br />My one complaint is my butt. I erg about every other day for 30 minutes and it seems that my glutes just don't really seem to be developing the same tone as the rest of my body. Is there something obvious I'm doing wrong in terms of my form that is responsible for this? Am I simply asking too much from this otherwise marvelous piece of equipment? Or, am I destined based upon genetics to just never have toned glutes? <br /><br />Like I said, I'm not looking for a JLo butt...wouldn't want it even if I could have it...but I wouldn't mind something that looks better in a bikini. <br /><br />Amy

<!--QuoteBegin-Amy+Dec 8 2005, 12:44 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Amy @ Dec 8 2005, 12:44 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I know you guys prefer to talk about times and personal bests, but...<br /><br />I bought an erg three months ago for two main reasons...to improve my cardiovascular health and to increase my muscle tone.  And I couldn't be more delighted on both accounts.  My blood pressure (which had been borderline hypertension) is blissfully normal and I've got (dare I say it)  <b>almost a buff body</b>.<br /><br />My one complaint is my butt.  I erg about every other day for 30 minutes and it seems that my glutes just don't really seem to be developing the same tone as the rest of my body.  Is there something obvious I'm doing wrong in terms of my form that is responsible for this?  Am I simply asking too much from this otherwise marvelous piece of equipment?  Or, am I destined based upon genetics to just never have toned glutes? <br /><br />Like I said, I'm not looking for a JLo butt...wouldn't want it even if I could have it...but I wouldn't mind something that looks better in a bikini.  <br /><br />Amy <br /> </td></tr></table><br /><br /><br />To be honest, before anyone will comment we'd need to see some evidence <br />

Amy - not being a lady and all that I can't comment on all things buttockular.<br /><br />I will add my little bit re development of the said glutes, I find that after hard sessions that I have a severe build up of lactic in the glutes as well as the quads, so much so that I sometimes find it difficult to cool down after. This suggests to me that some sort of development/toning is going on in that area.<br /><br />Sorry it wasn't much help, but I am not educated enough to be able to tell you the scientific approach to toning your butt on an erg.

ok, this is my very first post. I could not resist when I read this humorous dialogue. Amy, I look forward to getting to the point where I see as much improvement as I feel and as much as you are seeing. I have owned my C2 for almost 2 years and I love it but I stupidly have just played around with it. But for some reason I decided to tackle this Holiday Challenge and I am so hooked! I sure do feel great on every inch of my body. I have to believe it will show eventually because of how it feels! <br /><br /><br /><!--QuoteBegin-CraigL71+Dec 8 2005, 06:49 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(CraigL71 @ Dec 8 2005, 06:49 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Amy - not being a lady and all that I can't comment on all things buttockular.<br /><br />I will add my little bit re development of the said glutes, I find that after hard sessions that I have a severe build up of lactic in the glutes as well as the quads, so much so that I sometimes find it difficult to cool down after.  This suggests to me that some sort of development/toning is going on in that area.<br /><br />Sorry it wasn't much help, but I am not educated enough to be able to tell you the scientific approach to toning your butt on an erg. <br /> </td></tr></table><br />

<!--QuoteBegin-Bane+Dec 8 2005, 07:46 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bane @ Dec 8 2005, 07:46 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Amy+Dec 8 2005, 12:44 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Amy @ Dec 8 2005, 12:44 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I know you guys prefer to talk about times and personal bests, but...<br /><br />I bought an erg three months ago for two main reasons...to improve my cardiovascular health and to increase my muscle tone.  And I couldn't be more delighted on both accounts.  My blood pressure (which had been borderline hypertension) is blissfully normal and I've got (dare I say it)  <b>almost a buff body</b>.<br /><br />My one complaint is my butt.  I erg about every other day for 30 minutes and it seems that my glutes just don't really seem to be developing the same tone as the rest of my body.  Is there something obvious I'm doing wrong in terms of my form that is responsible for this?  Am I simply asking too much from this otherwise marvelous piece of equipment?  Or, am I destined based upon genetics to just never have toned glutes? <br /><br />Like I said, I'm not looking for a JLo butt...wouldn't want it even if I could have it...but I wouldn't mind something that looks better in a bikini.   <br /><br />Amy <br /> </td></tr></table><br /><br /><br />To be honest, before anyone will comment we'd need to see some evidence <br /> </td></tr></table><br /><br />Yes, otherwise we'd leave ourselves open to all kinds of criticism and, possibly, even legal action. Not to mention charges of practicing fitness consulting without a proper license!<br /><br /> <br /><br />

What ever happened to good ol' fashioned trust, huh? If I say buff, I mean buff, so you'll just have to either accept me at my word or not. But, back to this butt issue...is there something wrong with my form do you think?<br /><br />Amy

<!--QuoteBegin-Amy+Dec 8 2005, 05:46 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Amy @ Dec 8 2005, 05:46 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->But, back to this butt issue...is there something wrong with my form do you think?<br /><br />Amy <br /> </td></tr></table><br /><br />I think that is what they are trying to sort out.

Hi Amy,<br /><br />I'm not sure about your form, but you could add simple bodyweight exercises a couple of times a week to really focus on that area.<br /><br />See the "Ham Raises on the Step" on this page: <a href='http://exercise.about.com/cs/butthipsth ... blbutt.htm' target='_blank'>http://exercise.about.com/cs/butthipsth ... htm</a><br /><br />You can do them using a step, bench, or anything elevated. Start off using both legs at the same time. When that gets easy, use one leg at a time as pictured. <br /><br />This will tone your glutes like nothing else, and takes very little extra time.<br /><br />Hope that helps,<br />Rich

Amy<br /><br />How long have you been erging/rowing? <br /><br />If you have no excess fat and really are 'buff' elsewhere then I would suggest doing some squats. Also mix in some work on the stepper if you have access to it. You will get a better workout for your glutes doing that - but keep up the erging as well of course! Give it time.<br /><br />Cheers<br />Richard<br />

Amy, <br /><br />Rowing, your butt goes from fulled stretched to about 2/3 flexed at most, for aerobics at well under max strength. That may reduce your tush size. Oops. <br /><br />Bench step-ups and squats will do better for a nice tush. If you are fit, sprints will work you out there well, too. Even very short intervals (10-15 strokes max) on the erg should help build and shape the muscle more.<br /><br />One leg squats will get your tush, too. On a chair, repeat 1 leg at a time for 3-10 squats. Switch legs. I don't see too many people do those. <br /><br />Post a picture next spring. In Jeans will be fine.

Running up hills will firm your gluts, and/or deadlifts work well too.

Biking really gives your rump a workout.

Amy:<br /><br />If you want one exercise, I'd recommend lunges (do them for a few weeks and you'll see why). If you want more focus on "the area", see:<br /><br /><a href='http://www.fitstep.com/Advanced/Anatomy/Glutes.htm' target='_blank'>http://www.fitstep.com/Advanced/Anatomy ... htm</a><br /><br />Most of the exercises shown would likely also help (or not hurt) your rowing. Start slow, work on form, and then progress with weight. I'd recommend a week or so without any weight -- just do "air" exercises and use a large mirror to watch your form.<br /><br />Regards -- Mark<br /><br />PS - Your comment about trusting you re: the definition of "buff" has all of us (mostly dirty old men) developing our own mental images ...

Amy,<br /><br />I have become a really big fan of the erg over the past 6 months. I think it is doing more good for my general fitness than any other training I've ever done, but I still think good old fashioned weight-training is important too. I can get a really good burn in my quads from the rowing machine but I can't say I have ever had sore glutes. Well.. sore from the seat, maybe, but not a good muscle burn. If you don't have time or don't enjoy resistance training, I like Mark's suggestion of lunges as one good movement for that trouble spot. Some days, I try to do lunges every time I go down the hallway in my home.<br /><br />Good luck with it, anyway! My butt is still carrying some baby-weight, so I sympathize.<br /><br />-Krysta

Full squats and RDLs (Romanian Deadlifts)! <br /><br />I had THE flatest butt on this earth until my husband dragged me along to one of his Olympic Weightlifting training sessions 3 years ago, and the trainer got a hold of me (figuratively.) I've been lifting fairly regularly and do squats all the way to the ground (imagine the guys who pick up the barbell and get it up to the shoulders, then drop underneath it then stand up.) Those squats are KILLER on the upper hamstring and lower glutes. The 90 degree squats just don't hit that area. Just make sure your feet are spread and angled out enough that you do not hurt your knees. it requires ankle and hip flexibility In fact, do some research on technique before you do it, or I could get in trouble--;-)<br /><br />By the way, After lifting for an off-season, I came back the next season and my 2K dropped from an 8:00 to a 7:50, (which isn't much, but I'm old This year it was a 7:40 and I'm working towards decreasing that.<br /><br />I know there are all kinds of debates raging about whether lifting is necessary for rowing, but I can only attest to my experience. I now, HAVE a toosh.<br /><br />Have fun "enhancing" Beth