Hey, how are you? I do 3 sets of 15 reps: donkey kicks/leg, side leg lifts/leg and bridges. I wanted to know if that is a good enough workout to get a lifted, round butt? Do I need to and squats or lunges to results in 2 week or is that good enough? Also, i'm 6'1 apprx. 174 pounds and I don't really want to lose weight. Do you think it's possible for me to get a flat stomach without losing weight?
Donkey kicks, leg lifts and bridges are good exercises to isolate the glutes/butt muscles. However, doing these isolation exercises alone without doing any squats or lunges will not give you the best results.
Making yourself a workout routine is a bit like applying make-up:
- Exercises like squats and lunges are like foundation, concealer and unifying powder. These exercises are called compound exercises because they work different muscles at the same time. They are the “base” of your workout. It’s better to begin your workout with them when you’re still fresh.
- Isolation exercises (donkey kicks etc.) are like mascara, eyeshadow, eyeliner and lipstick. They’re the “finishing touches” that are going to help you look fabulous, but if you didn’t apply a good foundation before, you’re not going to look your best.
The main difference between working out and applying make-up though is that you won’t notice a big difference immediately when you’re done with your workout. You may feel like your glutes are stronger after training for 2 weeks but it’s going to take an extra couple of weeks of hard work before other people notice the difference.
Also, please take into account that increasing the resistance (using barbells, dumbbells or ankle weights) of all the glute exercises you perform is key to hit your glutes really hard.
Since you’re at a normal weight for your height, you don’t need to focus on your weight to get a flat stomach. Just focus on being consistent, eating clean and getting your workouts done.
Also, if weight-training is like make-up, cardio is a bit like a facial cleanser or an exfoliating cream. You can put the nicest make-up on, but if you don’t have clear skin, you’re not going to look your best. The same applies to cardio: you can weight-train but if you don’t do some cardio (or eat very clean) to help burn extra fat your glutes muscles won’t be able to “show-up” as much as you want when wearing a pair of jeans because they’ll be hidden under a layer of fat.
It’s totally normal and healthy for us women to have some fat on our butt, but getting rid of part of that fat will help your butt look tighter.
I hope this helps a bit,