Have you ever wanted a better looking bum?
Have you wanted to have it nice, toned and looking great like a supermodel?
I know that I sure did, and I’ve come up with a way that you can get a perfect looking bum with a little bit of effort.
I was amazed at how great I looked at the beach once I had gone through this program, and I know you will look and feel great after doing these exercises too!
So let’s get started!
Do you know that some leg and thigh exercises are great for the glutes and butt as well?
You may have an amazing looking midsection, arms that are toned, and powerful legs but it is not balanced if your bum is left out of your exercise program. You have to include at least 2 or 3 exercises in order to properly shape and target the muscles in that specific area.
It is not just about having an amazing bum. It’s about the boost of self-confidence and self-esteem that you feel once you know you look amazing.
But before you jump to exercising and working out your bum, you need to know a few important things.
The bum is referred to as the gluteals. The gluteals have three major parts – the gluteals medius, gluteals maximus and gluteals minimus.
It’s not just about having one muscle group being a good shape in order to give you the lean look that you want. You need to work all 3 muscle groups in order to get a fantastic looking bum.
Gluteals Maximus – comes from the word MAX and it means the BIGGEST. It is the biggest glute muscles in the whole bottom area. The area is superficial and it is what makes up the “bulk” in your backside.
Gluteals Medius – it is a group of muscles beneath the Gluteals Maximus and is the forming shape on the upper side of your hip.
Gluteals Minimus – from the word MINIMUM which means the SMALLEST; it is the smallest group of gluteals and forms the deepest part of the muscles in the area.
There are minor muscles in the area too and most of these muscles are located in the pelvic area.
And, in order to get the curvy bottom that you want, you need to work on all these muscles and work them at slightly different angles in order to achieve the best results.
Don’t worry! It’s not as complex as it may sound.
You know that I will simplify it all for you 🙂
So How do I do these workouts and how do they affect each part?
I’m glad you asked 😉
The Gluteus Maximus is exercised every time you extend your thighs. The Gluteus Medius can be targetted through thigh rotation and adduction. And as a bonus, the Gluteus Minimus gets worked in exactly the same way as the Gluteus Medius.
Here is my list of 7 of the best bum exercises that will give you the incredible results that you want.
If you do these exercises properly and at least once per week, you will have an incredibly shapely bum in no time – it sure worked for me!
1. Plie Squats
3 to 4 sets of 10 to 12 counts
The squat exercise is a manly movement since it releases hormones – testosterone and growth hormone. And this is actually a good thing, as this exercise will shape your bum and raise it to have that bigger, fuller, and shapelier look.
Keep your feet flat on the ground in an outward standing position. Keep your feet slightly more than shoulder width apart too, with your toes pointing outward. Bend your knees and go down slowly. The move has to be felt and the strain at the back of your upper legs (close to your pelvis) should give you a bit of a tingle or burning sensation after you have done it a few times.
Your knees must be parallel to your toes which mean that as you go down, you have to balance yourself and keep yourself upright. Whenever you do squats, make sure that you keep your head up, and breathe in and out as you go up and down, while keeping your back straight.
The rest of the exercises and fitness routine are available in the free ebook “How to Get a Bum That EVERYONE Will Notice” which you can get for free by entering your email address here on our site.