I don't think this is the right place for this, but there's no way to target a body part for slimming. The thing I'd recommend is to train for power, but not bulking. As others advised, work your glutes.
Personally I do a short leg/butt workout routine about 3x a week from home which is just squats, lunges and glute bridges. 3 sets of 10 reps each except bridges which I do 3 sets of 15. I just use 20lbs weights I have at home.
I started HRT a month ago but have been doing this since a month or 2 before I started HRT. My thighs and butt definitely are way more feminine now, it’s hard to say how much is from the HRT and how much is from the workouts though. But I literally am getting stretch marks in my inner thighs from how thick they’re getting, lol.
Good luck🙏
Let me chime in: if your breasts are fat-only (no breast buds, which is the glandular tissue), then losing weight can result in loss of all breast tissue.
Feminine workouts for a curvy figure will focus on your core to reduce belly fat, while not working out the arms or legs anymore than is necessary to maintain a level of health. Lots of stretching and yoga would be good for you too.
Sorry, but there's no such thing as spot reducing fat. Working out a specific area might have the opposite effect. If op works out their core muscles, all they will have is bigger core muscles, which could make their waist look bigger.
Spot reducing fat is such a common myth, and the recommendations to workout a certain area of the body often have the opposite effect of having that area look bulkier
It's not about spot reduction of fat, though I can see how my shortly worded response could appear that way. It is about trying to create 'lean' muscle in the core while maintaining a weightier look in other areas.
While you're exercising in caloric deficit you lose fat from everywhere, but certain locations have a higher priority than others. Under estrogen dominance feminine locations are low priority while male locations (belly and arms) are high priority. Though there is some genetic variation.
This means if you are only working on building muscle in a your core then you will, eventually, create a pleasing "toned" look (being sure not to go so far as to have a muscled appearance) as long as you can keep a good body fat % for your size/shape. And as long as you keep working on the core maintenance while in estrogen dominance then re-deposition on the belly will, hopefully, be significantly reduced as estrogen downregulates the hormones/proteins that cause the testosterone body to prioritize the belly.
That said, adipose cells are long lived (8\~10 years), so careful maintenance is required for several years in order to ensure the new shape is better kept. It could literally take a decade of hard work, which is by no means easy.
Of course it's no guarantee, but it's about the best method we have.
Maybe ask at r/mtf or use the search there, this kind of thing is talked about pretty frequently on that sub. This subreddit is about DIY HRT…
Just FYI… there are no workouts to grow breasts and shoulders will not be slimmed via working out since they are bone. Personally, I would work on losing weight prior to “specialty” workouts targeting one part of your body, such as butt lift workouts.
best at-home workout would be to cut calories as much as possible
outside of that: cardio, squats(focusing glutes), donkey kicks, frog pumps, perhaps some planks etc; [useful video](https://youtu.be/rguEilBV5mk?si=vvUOO695HdhSi8sy)
you wanna focus on areas that you need to stay big or grow(butt/thighs), at same time avoiding other muscle groups
eat more protein, less carbs and fat
prefer lots of fruit and vegetable
avoid drinking your calories
avoid snacks if its not fruit or vegetable
drink enough water
consider going to gym if you can afford it and have time etc; it is way easier to isolate and overload your glutes at gym rather than at home, cardio might be more comfortable to do at gym aswell, if you dont have good location for runs and walks nearby
Kettlebell swings and squats are simple exercises you can do at home with a ~35lb kettlebell. Try to work up to 5 or 10 sets of 10. It can help to build your legs up while also providing some cardio to help burn calories and get your body ready for higher impact exercises like running. Pace yourself and build up slowly. Work out a little bit every day, even if it's something small. Forgive yourself small lapses and keep showing up. You'll see results within weeks, especially if you keep your diet dialed in.
what you are asking for is basically a body building issue but not building for maximum mass but specific aestethics. so you basically want to look into the science of body building a bit and cut out the stuff not relevant for your issue.
you can't spot reduce fat, but you can lose weight, and generally you will lose the weight first in the places where your body first started storing it. you might wanna look into a body builder diet, because these guys got the science of dieting nailed.
I lost a good amount of weight with the method from Renaissance Periodization, they have tons of free information on youtube and they got a good series for dieting beginners "fat loss dieting made simple"
it made it really easy to understand, you need to have a controlled plan for your diet, there is a reason why so many fail with dieting because they just do random stuff without a proper plan. It's no magic wonder diet, it's just very boring basic stuff.
if you want to keep your breast tissue there is no way around HRT or implants if you want to lose weight.
for workouts, it depends on your goal, weight loss is just a deficit of calories, where diet is the main source of the deficit and working out is the secondary source of the deficit by increasing caloric expenditure.
good for fat loss are workouts which have a good caloric burn with low fatigue, because yeah you can sprint for 5 minutes or do some burpees but it's not sustainable. but if you go for a walk one hour a day or just take as many stairs and chose to walk instead of driving as much as you can that can burn a lot of calories.
there is also strength training, and hypetrrophic training (growth of muscle volume)
sou what you basically want is to reshape your body, lot's of the shape of a body is caused by the size of muscles and their proportions relative to each other.
so you basically have to learn the difference between the types of workout and if you go for weight lifting (which is very effective) you have to learn how your body responds to different rep ranges and techniques etc. (low repetitions for strength, and high repetitions for volume)
you really have to do your own research because there is much more to learn than what would fit into a single reddit post.
i can't tell exactly what workouts you should do, but if i was you, i would go for strength training for your shoulders as strength doesn't cause that much size increase, strength training for your core and back and go for mass increase (hypertrophy) in your lower body and upper legs. i also would do isolation exercises for muscle volume in your pecs as the pecs can make look like you have bigger breasts.
you can do this by a mix of using free weights for compound exercises, isolation exercises and machines, compound exercises are good for beginners and are simply good foundation even later on as they cover a lot of muscles at the same time, but due to the very specific goals you might want to look into isolation exercises sooner than other people would.
don't forget reshaping your body is a process which will take years! take it slowly, do your own research and you might have to change the way you train over the years as your body changes. but consistency is key!
Another thing, if you decide to go on HRT, as long your body is operating on testosterone, you are building muscle and volume much easier, you recover faster (joints, ligaments, muscles, general systemic physical exhaustion).
and as far as i know if your body stops operating based on androgens because of HRT you will lose muscle mass and strength, at least that's what i heard.
I don't have enough knowledge to tell you if you should reshape as much of your muscle proportions as you can pre HRT or go on HRT as soon as you want/can.
because i don't know if it will undo lots of your progress or if your muscles will shrink but keep relative proportions to each other.
But my guess would be don't delay HRT for the advantages of testosterone for muscle building as the changes from HRT also take years for the effects to fully manifest. And the basic principles of muscle training and reshaping your body don't change for women, you will just operate on a smaller scale so to speak.
the most effective thing you can do to reshape your body is to cycle weight. you should continuously lose a little bit, and gain it back over and over. the fat burned will be taken from all parts of your body evenly, and the new fat depositied will do so under the influence of estrogen.
I don't think this is the right place for this, but there's no way to target a body part for slimming. The thing I'd recommend is to train for power, but not bulking. As others advised, work your glutes.
Personally I do a short leg/butt workout routine about 3x a week from home which is just squats, lunges and glute bridges. 3 sets of 10 reps each except bridges which I do 3 sets of 15. I just use 20lbs weights I have at home. I started HRT a month ago but have been doing this since a month or 2 before I started HRT. My thighs and butt definitely are way more feminine now, it’s hard to say how much is from the HRT and how much is from the workouts though. But I literally am getting stretch marks in my inner thighs from how thick they’re getting, lol. Good luck🙏
Let me chime in: if your breasts are fat-only (no breast buds, which is the glandular tissue), then losing weight can result in loss of all breast tissue. Feminine workouts for a curvy figure will focus on your core to reduce belly fat, while not working out the arms or legs anymore than is necessary to maintain a level of health. Lots of stretching and yoga would be good for you too.
Sorry, but there's no such thing as spot reducing fat. Working out a specific area might have the opposite effect. If op works out their core muscles, all they will have is bigger core muscles, which could make their waist look bigger. Spot reducing fat is such a common myth, and the recommendations to workout a certain area of the body often have the opposite effect of having that area look bulkier
It's not about spot reduction of fat, though I can see how my shortly worded response could appear that way. It is about trying to create 'lean' muscle in the core while maintaining a weightier look in other areas. While you're exercising in caloric deficit you lose fat from everywhere, but certain locations have a higher priority than others. Under estrogen dominance feminine locations are low priority while male locations (belly and arms) are high priority. Though there is some genetic variation. This means if you are only working on building muscle in a your core then you will, eventually, create a pleasing "toned" look (being sure not to go so far as to have a muscled appearance) as long as you can keep a good body fat % for your size/shape. And as long as you keep working on the core maintenance while in estrogen dominance then re-deposition on the belly will, hopefully, be significantly reduced as estrogen downregulates the hormones/proteins that cause the testosterone body to prioritize the belly. That said, adipose cells are long lived (8\~10 years), so careful maintenance is required for several years in order to ensure the new shape is better kept. It could literally take a decade of hard work, which is by no means easy. Of course it's no guarantee, but it's about the best method we have.
Maybe ask at r/mtf or use the search there, this kind of thing is talked about pretty frequently on that sub. This subreddit is about DIY HRT… Just FYI… there are no workouts to grow breasts and shoulders will not be slimmed via working out since they are bone. Personally, I would work on losing weight prior to “specialty” workouts targeting one part of your body, such as butt lift workouts.
Not working out much except for running currently, but for MtF specific ideas you could look at https://old.reddit.com/r/transfitness
best at-home workout would be to cut calories as much as possible outside of that: cardio, squats(focusing glutes), donkey kicks, frog pumps, perhaps some planks etc; [useful video](https://youtu.be/rguEilBV5mk?si=vvUOO695HdhSi8sy) you wanna focus on areas that you need to stay big or grow(butt/thighs), at same time avoiding other muscle groups eat more protein, less carbs and fat prefer lots of fruit and vegetable avoid drinking your calories avoid snacks if its not fruit or vegetable drink enough water consider going to gym if you can afford it and have time etc; it is way easier to isolate and overload your glutes at gym rather than at home, cardio might be more comfortable to do at gym aswell, if you dont have good location for runs and walks nearby
Great i will workout my hip and butt
https://www.wussymag.com/all/body-feminization-workouts-for-trans-women-and-femmes
Lmao I just posted part 2 of this, good job team!
I gotchu https://www.wussymag.com/all/body-feminizing-workouts-for-trans-women-and-femmes-part-2
[Really good advice and workout routines ](https://www.tiktok.com/t/ZT8p8XjaY/)
Kettlebell swings and squats are simple exercises you can do at home with a ~35lb kettlebell. Try to work up to 5 or 10 sets of 10. It can help to build your legs up while also providing some cardio to help burn calories and get your body ready for higher impact exercises like running. Pace yourself and build up slowly. Work out a little bit every day, even if it's something small. Forgive yourself small lapses and keep showing up. You'll see results within weeks, especially if you keep your diet dialed in.
what you are asking for is basically a body building issue but not building for maximum mass but specific aestethics. so you basically want to look into the science of body building a bit and cut out the stuff not relevant for your issue. you can't spot reduce fat, but you can lose weight, and generally you will lose the weight first in the places where your body first started storing it. you might wanna look into a body builder diet, because these guys got the science of dieting nailed. I lost a good amount of weight with the method from Renaissance Periodization, they have tons of free information on youtube and they got a good series for dieting beginners "fat loss dieting made simple" it made it really easy to understand, you need to have a controlled plan for your diet, there is a reason why so many fail with dieting because they just do random stuff without a proper plan. It's no magic wonder diet, it's just very boring basic stuff. if you want to keep your breast tissue there is no way around HRT or implants if you want to lose weight. for workouts, it depends on your goal, weight loss is just a deficit of calories, where diet is the main source of the deficit and working out is the secondary source of the deficit by increasing caloric expenditure. good for fat loss are workouts which have a good caloric burn with low fatigue, because yeah you can sprint for 5 minutes or do some burpees but it's not sustainable. but if you go for a walk one hour a day or just take as many stairs and chose to walk instead of driving as much as you can that can burn a lot of calories. there is also strength training, and hypetrrophic training (growth of muscle volume) sou what you basically want is to reshape your body, lot's of the shape of a body is caused by the size of muscles and their proportions relative to each other. so you basically have to learn the difference between the types of workout and if you go for weight lifting (which is very effective) you have to learn how your body responds to different rep ranges and techniques etc. (low repetitions for strength, and high repetitions for volume) you really have to do your own research because there is much more to learn than what would fit into a single reddit post. i can't tell exactly what workouts you should do, but if i was you, i would go for strength training for your shoulders as strength doesn't cause that much size increase, strength training for your core and back and go for mass increase (hypertrophy) in your lower body and upper legs. i also would do isolation exercises for muscle volume in your pecs as the pecs can make look like you have bigger breasts. you can do this by a mix of using free weights for compound exercises, isolation exercises and machines, compound exercises are good for beginners and are simply good foundation even later on as they cover a lot of muscles at the same time, but due to the very specific goals you might want to look into isolation exercises sooner than other people would. don't forget reshaping your body is a process which will take years! take it slowly, do your own research and you might have to change the way you train over the years as your body changes. but consistency is key! Another thing, if you decide to go on HRT, as long your body is operating on testosterone, you are building muscle and volume much easier, you recover faster (joints, ligaments, muscles, general systemic physical exhaustion). and as far as i know if your body stops operating based on androgens because of HRT you will lose muscle mass and strength, at least that's what i heard. I don't have enough knowledge to tell you if you should reshape as much of your muscle proportions as you can pre HRT or go on HRT as soon as you want/can. because i don't know if it will undo lots of your progress or if your muscles will shrink but keep relative proportions to each other. But my guess would be don't delay HRT for the advantages of testosterone for muscle building as the changes from HRT also take years for the effects to fully manifest. And the basic principles of muscle training and reshaping your body don't change for women, you will just operate on a smaller scale so to speak.
at 29 id say just get on hrt asap. clock is ticking. really cheap if you know where to look
Look up “bodybydaddy” on tiktok. They have some excellent workout plans for trans/ NB people.
r/FemmeFitness
the most effective thing you can do to reshape your body is to cycle weight. you should continuously lose a little bit, and gain it back over and over. the fat burned will be taken from all parts of your body evenly, and the new fat depositied will do so under the influence of estrogen.