The Butt Bible (3 Disc Set)

The Best Buttocks Exercises for a Tighter Sexier Butt and Thighs

Want to know what the best buttocks exercise is to get that sexy tight firm butt? I don’t think I know one single woman that doesn’t want to achieve a tighter firmer butt and slim toned thighs.

Well, the answer to your quest for the best buttocks exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. I’ll cover one of the most effective exercises for tightening the old buttocks in this article.

It’s called the single-legged Romanian Deadlift. It’s a great exercise for firming both the buttocks and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here’s how to do it:

1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.

2. Maintain a very slight bend in the knee throughout this exercise.

3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.

4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that’s planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.

5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)

Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple of sets, I guarantee you’ll be feeling this big-time in your butt and the back of your thighs!

I know it may sound a little complicated, and the first time you try this buttocks exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you’ll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.

Once you get this down and practice this killer butt and thigh exercise regularly, you’ll be well on your way to showing off a tighter, sexier butt! See below for more amazing butt and thigh exercises.

Brand New Butt Plus Pilates

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Join Janis Saffell for this ultimate butt kicking sculpt and pilates workout, designed to maximize core strength, firm and tone your buns thighs and arms.  Janis’ use of dumbbells and Pilates Flat Band will put you to the test … More >>

Brand New Butt Plus Pilates

Beginner One Leg Squats – Legs and Butt Exercise Balance

AskTheTrainer.com The one leg squat is a good exercise to test your balance and presence of muscle imbalances as well as work your legs and butt. This is the beginner version in which you hold something lightly to aid your balance, this will allow you to concentrate on your muscles more. Stand on a bench, step or plyo box and put one leg off the edge. Lower that leg like your are testing the water with your bottom foot. You should push your butt back behind you before you bend your knee. You …

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Butt & Ab Exercises : The ‘Lift’ Level 2 Butt Workout

Have you always wanted a Hollywood caliber butt? Well now you can have it with this free exercise video about the ‘lift’ butt workout. Expert: Madison Chase Bio: Madison Chase is a professional actress and personal fitness trainer in Los Angeles. Filmmaker: Nili Nathan

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The Butt Blasting Front Squat is Officially Labeled the Best Butt Firming Exercise in the World

The Butt Blasting Front Squat is officially labeled the Best BUTT Firming Exercise in the World

It has been debated for years as to which exercise is best for firming and reshaping your rear-end. Well after many examinations and trials the vote as been cast. Beyond a shadow of a doubt, the Front Squat along with the Dead-Lift has been labeled THE BEST BUTT FIRMING EXERCISES in the world. That is whole lot to say about an exercise. So I bet you are wondering why exactly those two exercises were choosing out of the hundreds of other possible butt, hip and thigh exercises. In the next 5 minutes I am going to tell you exactly why squats will perk your cheeks up more than anything else!

As you may have already discovered, the squat is at the top of the heap (along with dead-lifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and dead-lifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. For this reason and this reason alone are we able to classify the squat and dead-lift the most effective butt exercise because they stimulate more muscle activation and hormonal response (i.e. weight loss, fat loss, muscle definition and firming of the butt muscle)

Can Squats also make your upper body stronger?

Squats win again, recent university research studies have shown that adding squats into a training program increases upper body development, in addition to the great reshaping of your butty-butt, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and dead-lift (and their variations) are the ultimate solution. If you don’t believe me that squat and dead-lifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment. You won’t find long boring cardio in any of my programs!

Squats can be done with any free weighted objects such as barbells, dumbbells, kettle bells, sandbags, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine or any other squat machines! Machines do not allow your body to follow natural, biomechanically-correct movement paths. You also perform less work because the machine stabilizes the weight for you. Therefore, you get weaker results!

All of this information is not to say that you should run to the gym and just start doing random squats, ABsolutley not. You see most people when they hear the word squat they think of the movement where you place the barbell behind your back and rest it towards the top of your back (your traps).The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the traps muscles of the upper back. However most knowledgeable fitness trainers will tell you that those types of squats will place more stress on your lower back muscles. There are a few other types of squats, namely over head and front squats that are better than traditional squats.

How to correctly perform squats:

Since the front squat needs more stability to control the weight, your core (abs) is going to be engaged at higher levels than they would with the traditional squat. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders. In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your upper arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support.

Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you. Then, initiate the squat from your hips by sitting back and down, keeping the weight on your heels as opposed to the balls of your feet. Simply proceed to lower the weight until your thighs are just about parallel with the ground and then keeping your weight more towards your heels press back up to the starting position. This is the key factor in squatting to protect your knees from injury and develop strong injury-resistant knee joints. Keep in mind – squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.

I always recommend that when ever you attempt a new exercise you should practice the form with a very light weight until you are able to do 3 sets of 15 reps with perfect form. You are going to be shocked at how much your core is going to work during this new Worlds Best Butt Exercise

Butt & Ab Exercises : The ‘Lift’ Butt Workout Knees Together

Have you always wanted a Hollywood caliber butt? Well now you can have it with this free exercise video about the ‘lift’ butt workout. Expert: Madison Chase Bio: Madison Chase is a professional actress and personal fitness trainer in Los Angeles. Filmmaker: Nili Nathan

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Better Butt Exercises

Does your butt look fat? Do you like how it looks in jeans… your panties… your bikini? Listen, I’m going to give you a few quick ways to tone and shape your butt fast. Easy stuff that you can do at home.

So if you can spare me just 10 minutes of your time, I promise you’ll have a better butt in a few short weeks.

1. Isometric butt squeezes

If you want to get your butt out of the “butt look fat” category, these are great for shaping it. What you simply do is lie on your bed, face down and squeeze your butt together as hard as you can. Hold it squeezed like that for as long as you can. At least 15 seconds each time.

Ideally, do these for at least 5 minutes a day. You can do them anywhere and you don’t have to do them lying face down… I just prefer to do them that way since they seem to work best when you do. You can do them while you’re sitting in your car driving or while you’re standing.

Doesn’t matter. You’ll get a better butt each way.

2. Walk on an incline

This targets the butt great so you can forget about asking yourself “does my butt look fat” in a few weeks.

If you can, find a treadmill you can set up to incline somewhere between 10 and 15 degrees. Then just walk on it for 15-20 minutes. You’ll feel this in your butt the next day. Quick tip… try walking backwards on the treadmill if you really want a challenge.

So there you go, try those 2 simple exercises and you can soon worry less about “does my butt look fat” and more about which sexy panties and bikini you’re going to buy to show off your new shapely, curvy, feminine better butt.

Janis Saffell – Brand New Butt: Pilates

Product Description
Join Janis Saffell for this ultimate Pilates workout designed to maximize core strength while toning your entire body. Pilates Flat Band will put you to the test with added intensity and challenge for serious upper and l… More >>

Janis Saffell – Brand New Butt: Pilates

Butt & Ab Exercises : The ‘Lift’ Level 1 Butt Workout

Have you always wanted a Hollywood caliber butt? Well now you can have it with this free exercise video about the ‘lift’ butt workout. Expert: Madison Chase Bio: Madison Chase is a professional actress and personal fitness trainer in Los Angeles. Filmmaker: Nili Nathan

Read more

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