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How To Build A Better Butt June 30, 2008

Posted by multisport man in Exercise, Training.
Tags: , , , , ,

I know my butt is a big deal when I’m running or riding my bike. It’s a big powerhouse, so I like to maximize the potential strength in there. This article should help you do the same…

How To Build A Better Butt

An article by: Craig Ballantyne, CSCS, MS (of http://www.TurbulenceTraining.com)

No matter if you are a guy or gal, you want exercise to help you build a better butt.

I remember when I first realized how much women cared about guy’s butts. I was in University, working as a trainer, and heard through the “grapevine” that one of the trainers thought I had a great butt.

My first reaction was, “Huh? Girls care about guy’s butts? And here I’ve been wasting my time on my arms and pecs”. So after getting over that shock, my next thought was, “Hmm, so what am I doing right? And how can I keep this information all to myself so no other guys knows about it!”

So I went through my workouts, analyzing each leg exercise for maximum “butt boosting”, and came up with a list of 5 exercises that are essential to building a better butt, especially someone who wants a more athletic type of workout and body.

After all, I trained “athletically”, not with bulking bodybuilding type workouts. And as the trainer who designed workouts for the female basketball team, I could “see” that those workouts were building better butts for girls as well!

And no, these workouts don’t involve any stupid machines like the “butt blaster” or the machine that looks like it should only be found in an OB-GY clinic.

The exercises are going to be working the glutes and they will all be done standing up. The first exercise is the squat, using a slightly wider than normal stance – as that allows you to push your hips back more which helps you work the back of your legs more when you squat. Push your hips back, squatting down, squeeze your glutes and come back up.

Next is a split squat, one foot forward one foot back. Drop your hips straight down and then squeeze the glute and quad to come back up.

Next is the reverse lunge, step back, drop hips down and squeeze glutes to come back up to the start position.

Next is the step up, stand far back from the bench, and step onto the bench, drive through your heel to use the back of your leg to raise you up, come down slowly.

Last perform a Bulgarian split squat, perform a regular split squat with your back foot elevated. Drop your hips down and tighten your glutes to bring yourself back up.

Do 2-3 exercises twice per week. Do 1-3 sets of 8-12 reps. Lose fat, build muscle, and you’re set.

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com



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