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March 16, 2009

Build The Perfect Butt

By Serena Daniels

Building the perfect butt is possible for every woman, but how many of you can dedicate yourselves to clean eating and about 90 minutes of exercise six days a week? Right. So although today’s tip will focus on building your perfect butt, it is not so strict that you’ll give up after one day of trying.

A perfect butt cannot be attained overnight, especially if you’ve spent the last 20 years or so just sitting on it all day, what with all the desk jobs and great TV shows of late.

Nevertheless, Rome wasn’t built in a day and your perfect butt won’t be either, but if you follow this workout, you will feel sore at first, but you will see results in six weeks, no doubt.

Before you exercise

What you put in your body is so important that it dictates the way you’ll ultimately look, with or without exercising. Now, starving yourself is not the answer – it will actually hinder your ability to build muscle.

So the first thing I’d like you to do is start eating more often throughout the day, but cut the portions of your meals in half. What that means is that instead of eating three times a day, you’ll eat five or six times a day, this will help keep your metabolism going and your body using fat for fuel. And keep in mind that five or six is not set in stone. If you’re not hungry, don’t eat.

Second thing I’d like you to do is limit the amount of simple carbs you eat every day. That is, sugar, baked goods, white bread, white pasta, potatoes, etc. You know what they are.

Third thing you need to do is eat more protein in the morning, this will increase your metabolism by 20%. So, whether it is eggs, peanut butter, yogurt, or cheese, add some protein to your morning meals.

Lastly, load up on water. It is one of the most important parts of any diet. How much water? Well, divide your weight by 2, your answer is how many ounces or water you should be drinking per day. (Example: 130/2= 65 ounces of water)

Cardio training

In order to drop the fat and allow your muscles to shine on through, you need to do cardio exercise. And in order to keep the focus on your potentially perfect butt, I want you to opt for butt-focused cardio exercises like walking uphill on a treadmill or walking stairs. Your pace should be rapid enough that you would have a difficult time carrying on a conversation.

Your aim should be to complete about three to four hours of cardio exercise per week.

Perfect butt exercises

There are a few mainstay exercises in the buttocks world that you will incorporate into your workouts for good. However, because the body, the fantastic specimen that it is, manages to adapt quickly, you will need to switch up your workout every four to six weeks in order to continue seeing results.

The changes could be as simple as switching up which exercises you do first to switching how you execute the actual exercises (more slowly with heavy weight, more quickly with light weight). I will explain this more in-depth in future articles.

Dumbbell Squats
Holding a dumbbell in each hand, stand with your feet shoulder width apart. Keeping your back straight and your heels planted firmly on the ground, bend down as though you’re going to take a seat in chair until your thighs are parallel to the ground. Be careful not to let your knees surpass your toes. Return to your original position.

How many: 3 sets of 10 – 12 repetitions

Holding a dumbbell in each hand, take an elongated step forward, ensuring that both of your feet are pointing in the same direction as your body, with the heel of your back foot off the ground. Lunge down so that the upper thigh of your front leg is parallel to the floor and your knee is aligned with your ankle. Return to your stance and continue until you complete the reps with this leg before switching.

How many: 3 set of 10 – 12 repetitions (per leg)

Hip Extension
Lie on your stomach on a platform or a balance ball with your hips on the edge of it. Keep your legs straight with your toes lightly touching the floor. Balancing yourself with your hands, lift your legs into the air until they’re above your hips. Remember to squeeze your glutes and hamstrings with each repetition.

How many: 3 sets of 20 (per leg)

Using a mat, get on your hands on knees with your back parallel to the ground. Lift one leg in the air with your knee bent and your thigh in line with your butt. This is your starting position.

With controlled movement, thrust your foot into the air as though you are going to step on the ceiling. Return to your starting position.

How many: 3 sets of 20 (per leg)

Enjoy building your perfect butt

Eventually, I will discuss variations of these exercises and will help you perfect the deadlift, an exercise that requires perfect form but very effective in the battle against the saggy butt.

Until next time, build that perfect butt and work it out.


Marissa M. said...

i am praying this will work. im so skinny already but my butt is saggy and i need it to lift up as much as possible!

Anonymous said...

If you want to get a big round butt. Do squats and deadlifts. For the deadlifts get some wrist strapes, as your forearms are probably weaker than your legs and butt. Don't go for high weight, do a weight you can do for 12-20 reps. The goal is to force the muscle to stretch and pump. Do this for 3-6 sets every time you goto the gym. also be sure to drink some Olive Oil daily. This will ensure you keep test levels up so you can build more muscle. Be patient. It will take about 6 months, but if you do this you will get a big round butt.

Rich Pinnell said...

Usually I do not post on blogs, but I would like to say that this article really forced me to do so! Thanks, really nice article.


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