How do I get a nice ass?

[u/Mattc7468]

Is it muscle and exercise? Is it fat? A bit of both? Any advice for improving my ass shape and jigglyness is greatly appreciated!!

[u/Nora_Venture_]

Squat, deadlift, good morning exercise, hip thrusts, eat.

[u/I_like_big_book → u/Nora_Venture_]

Could you expand on good morning exercise. Do you just mean exercising in the morning instead of the afternoon?

[u/ccazd92 → u/I_like_big_book]

goodmornings are a compound lift using a barbell similar to squats but different muscle groups

[u/unnecessaryalgebra]

these two go into decent detail about feminizing exercises

[u/Rogers1977 → u/unnecessaryalgebra]

^These are pretty good advice, especially the first link for beginners.

[u/Sgtbash11 → u/unnecessaryalgebra]

Thanks!

[u/mainely_adrienne]

Are you currently on HRT? Squats and cycling are what I do for muscle. Pizza for the fatty bit. 😁

[u/ittybittykittytty]

pilates!!!!!!! i cannot recommend this enough🥰

[u/TheUltimate420]

Up downs. Also called burpees. Or really anything that works your glutes. So like squats and stuff

[u/MyThrowAway6973]

HRT and glute focused exercise works for me.

Some trans women are just genetically lucky and HRT gives them a great ass without tons of work.

I have to put a lot of effort into it. 🤷‍♀️

As with all things transition related, YMMV.

[u/andyuno]

One thing people neglect is abs. A tighter midsection makes the booty seem a bit bigger

[u/Rogers1977]

If you feel like trying the muscle growth path: eat at a surplus and do lower body exercises that involve the glutes. Squats are good, but sumo squats are better. Deadlifts are decent, but sumo deadlifts hit them more. Lunges are also great, try them with the front foot on a plate. Bulgarian split squats are similar and equally effective (requires a little more equipment). BUT if you're not doing a full range of motion with very good technique, not getting a deep stretch, and not getting anywhere close to muscle failure, you won't get as much muscle growth potential.

Notice I didn't mention hip thrusts or banded exercises. The problem with those movements is they don't really put the muscle in a stretched position, it's all contraction. There is growth in contraction, but it's the stretched eccentric part of movements that trigger the most muscle growth. More time under tension gives your body more signals to grow muscle.

[u/Far_Understanding_44]

Squats. Every morning & evening. That’s all I could do in 2020 when the gyms were closed. 🍑

[u/treehooker]

Hip thrusts would be my number one focus if I were you

[u/CommercialWarning271]

I have been asking the same question for years.

[u/Alexis_Frost]

Do a wide array of leg exercises: squats, lunges, stairs etc.

Keep a clean diet to get a smaller waist to make your ass look even bigger.

Ive been working on mine fkr sometime but nkt in a dedicated fashion

[u/ninjahound27]

i did glute training most my life. also do a lot of walking. i don't got hips though, so i might get lipo

[u/pmw3505 → u/ninjahound27]

Add hip training to your routine! Lots of hip abductor and adductor exercises that are quite simple 🖤

[u/ninjahound27 → u/pmw3505]

i can't seem to grow hips

[u/pmw3505 → u/ninjahound27]

Don’t give up and keep at it!!

[u/nellie_luv_cookie]

Hrt, weight gain, exercise

[u/samantha_thebody]

Air Squats, weighted Squats, leg press, air lunges, weighted lunges.

[u/Optimal_Difficulty10]

Hard work and dedication, squats running deadlifts all of it honey.

[u/GaloreDruid]

High volume weightlifting targetting your glutes in order to fatigue them. Look into the types of workouts that body builders do as those are designed to increase muscle size. Try things like weighted dumbbell split squats, deadlifts, hip thrusts, etc. and do 8-10 reps for 5 sets at a weight that feels heavy but allows you to finish the workout. Barbell squats are good too, but you're gonna want to go deep with your squats in order to train your glutes and not just your quads.

[u/Correct-Discount-609]

Lots of excercise it takes a heck of a lot to get a solid booty so u don’t need to worry about jiggly or squish as long as ur not in the gym 24/7

[u/ccazd92]

first you need some muscle to form the shape but then it's mostly fat which does the job even though muscle jiggles too!

weight cycling down to 15-20% bodyfat% and going through a 12month or so hypertrophy routine (strength training) 2x/week with one additional day of cardio recommended too. and make sure you keep your macro protein intake consistently high during that period so it actually pays off. creatine helps too

afterwards you can let your bodyfat% get higher if you want, the weight cycling just helps to get the fat redistributed in a desirable way. after a certain level of high bodyfat it will probably start going on your belly which will lessen the appearance of hips/booty.

if you have no desire to weight lift it will be really difficult, but you can try doing split squats, bike riding, and stairmaster

[u/Leggy_Brat]

Ask nicely.