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How to build a Nice Butt:
Most women are aware of their derrières and want to make them
more appealing. For this reason, the motivation through inspiration might need
to go in the other direction. Regardless, building a better butt is best done
with the same process (whether you're male or female), despite what
some would have you believe with their recommendations.
The number one body shaping principle to keep in mind for improving your butt
is to realize that "shaping" or "firming" the area actually requires some
muscle building. Adopting the widespread notion that you can noticeably
change your glutes without adding some muscle to them will likely
lead to unsatisfying results and disillusionment.
Muscles don't really improve in shape or become harder without adding
new muscle tissue. If you lose three pounds of fat from this region
and don't simultaneously gain three pounds of muscle, you'll have a net loss
in glute size and it's unlikely that you'll have a nicer butt. This seems
especially likely, given the fact that muscle weighs more than fat,
thereby resulting in less visual mass created by three pounds of muscle
than three pounds of fat. Of course, the muscle will likely be more
visually appealing than even a third of that fat, but that's
venturing in to subjective opinion.
What we want are some objectively reliable methods for steadily
building the glutes. The two most effective exercises for accomplishing this
are deep squats and stiff-legged dead-lifts. These two movements will build
size and shape in your glutes faster and more impressively than doing
endless lunges across a gym floor. Yet the performance of lunges is
ubiquitous among women while squat racks and stiff-legged dead-lift
platforms often appear abandoned by the same. Actually, they seem
abandoned by men also. This could be due to the fact that working
the glutes within a lower body workout can be an arduous endeavor.
One incredibly effective machine for performing glute-bulging, deep squats
while easily maintaining safety is the squat machine by BodyMaster.
It has a forty-five degree angled platform to stand on while supporting
the weight with arched shoulder pads. When facing inward
(toward the weight) on this machine, you can perform what people refer to
as a "power squat". With your feet placed as far back on the platform
as they safely can be and shoulder width apart, squat downward until your
butt touches the back of your heels. This will require that you stick
your butt outward as you descend to the deepest part of the squat
in order that you don't strain your lower back. It's this hip-protruding
posture from the deepest squatting position to the halfway point
on your way back up where the gluteus muscles get their best workout.
When performing stiff-legged dead-lifts, it's best be on a platform
specifically designed for the exercise. This platform provides a rack
for the weight bar at about hip level. It's also narrower than the width
of the bar so as to allow the plates on the bar to drop lower than the
platform you're standing on when you're at the bottom of the movement.
Make sure you keep your feet just slightly wider than shoulder width
(for better glute involvement), and bend very slightly at the knees.
Holding the bar with your hands at shoulder width, lower the weight
by bending at the hips until the bar touches the top of your feet near
your lower shins. Then, keeping the back stiff and slightly arched,
bring your body back up to nearly upright while pulling from your glute muscles.
Be sure to keep the bar up against your body throughout the movement
to help prevent using your back.
For more info, download Build A Nice Butt, a free ebook.
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