Build Yourself a Bigger Booty

Recently, I've been getting an abundance of questions about exercises to build the buttocks. It seems that many women are looking for quick ways to a bigger booty. Here are the top two options that will leave you with the desired results. Of course there's the artificially enhanced approach that has the possibility of going horribly wrong. So if you don't want to travel to a foreign country, drop a load of cash and risk looking like you have two slabs of deli meat stuffed down your pants, then your only other option is exercise and hard work. The problem with this approach is that the circumference of your rear end will not triple in size overnight. It has the potential to grow, look rounder and have a firmer feel to it. If you're ready for this approach, you can start with body measurements of the waist and hips. Pictures are also helpful so you can actually see the changes. Update your stats monthly so you can determine if your training has been effective.

Before you plunge into your booty building workshop, remember to exercise the entire body. You can target a specific area as long as it isn't all you are doing. Make sure you engage all your muscles over the course of one week. Don't over-train any specific muscle group. If you do, good luck trying to sit down the next day. Pace yourself, work on quality over quantity. Practice good posture and form throughout the exercise. You can train the desired area three times a week, as long as the workload is evenly distributed and your muscles have enough time to recover in between workouts. Moreover, it is recommended to vary the exercises so that you aren't repeating the same routine each time. To complement your workouts, cleaning up your diet will help you to achieve better results in a shorter amount of time. In essence, what you are doing is reducing your percentage of body fat and strengthening your muscles. You will be developing a stronger, healthier body and the desired back side that you are seeking.

There are three gluteus muscles, the minimus, the medius and the maximus. Not only are there certain exercises to active each muscle, there are different ways of exercising that will target different muscle groups. Take for example a back bridge, lie on your back with your feet flat on the floor and knees bent. As you exhale, use your heels to raise your lower back from the floor until the hips are straight. At this point, contract your glutes and hold for about five seconds. Lower your back to the floor as you inhale, then repeat for twelve to fifteen reps. This exercise will help to build your stabilizing muscles, which will help to strengthen your core. Another option is the kettlebell swing, which is an explosive movement. It is a more advanced move that requires maximum output in the shortest amount of time possible. Your body stays in constant motion as your hips are moving back and forth. If your core muscles aren't developed properly, you shouldn't perform this move. The swing will activate your fast twitch muscles, which are the same type of muscles used when you sprint. These are two examples of different exercises that work the muscles in different ways and both are effective.

If a bigger back side is what you're looking for, it can be done with exercise. I've seen how bodies can transform by working hard for what you are pursuing. If your training program is balanced, you can build muscle in certain areas. Just don't let your quest for a bigger booty hinder your progress in other areas.


Phillip Schiefer
N.A.S.M Certified Personal Trainer
Corrective Exercise Specialist
fitnessbyphill@gmail.com
http://www.bangfit.net

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