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The Ultimate Butt
WARNING: Never attempt a diet and exercise program without your Physician's approval. HealthStyle Publications is not responsible for any damage to your health that may occur from following the advice in this program.

Table of Contents:
Your Butt Muscles
Your Hip Joint
Hip Joint Extension
Hip Joint Range of Motion
Applying the Force of Gravity
Exercises Click to go to:

  1. Deadlifts
  2. Kneeling Kickbacks
  3. Pelvic Lifts

Trimming Off the Fat


Butt, buttocks, bottom, buns, behind, bum, glutes, derriere—call it what you like. This area of the human body is easily identified by its location. It’s what you sit on—where the sun never shines (unless you are a nudist). Whether you like it or not, the size and shape of your butt sends a clear message to others about your physical condition and influences your sexual attractiveness.

Being such a prominent and well recognized body part, it’s easy to overlook the fact that your butt performs very important muscular functions. What makes this program different from other “bun” programs is its emphasis on the anatomical and functional aspects of your butt. The more you understand how your butt is constructed and how it functions, the better you will be able to shape it to your liking.

Your Butt Muscles

There are 3 main muscles in each of your buttocks:

  1. gluteus maximus
  2. gluteus medius
  3. gluteus minimus

Without a doubt, the gluteus maximus forms the largest and most prominent part of your butt, so most of our attention will concentrate on this muscle. However, first a word about the other two muscles.

The gluteus medius is located near your hip and lies under the gluteus maximus. Every time you take a step, the gluteus medius contracts to hold your pelvis upright. That’s why doing a lot of walking can make you feel sore in this area. The gluteus minimus lies under the gluteus medius and works together with it. Both of these muscles also help to rotate your hip joint inwards, as when you knock your knees together.

Your Hip Joint

[IMAGE]Your hip joint is the main reason why you have butt muscles at all. This joint is where your thigh bone, or femur, attaches to your pelvis. Something has to move your hip joint and your butt muscles are assigned part of this task. This is an important point because knowing how your butt muscles move your hip joint will guide you in performing the proper movements to shape your butt. Your main butt muscle, the gluteus maximus, extends your hip joint. Remember that, even though you may not understand it yet.

Hip Joint Extension

Your hip joint can move in many different directions. Movement in one of these directions is known as hip extension (the movement that involves your main butt muscle, the gluteus maximus, remember?) So let’s demonstrate hip extension.

Stand up straight, hold onto a chair for support, and bring up one of your thighs, clasping it toward your chest with your free arm. This movement is known as flexion of your hip joint. Hip extension is the opposite of hip flexion, so, now lower your leg to the floor. There...you just performed the main part of hip extension. Didn’t feel too strenuous now, did it? After all, gravity performed most of the work of extending your hip joint from a fully flexed position—your leg just flopped back down to the floor. Well, that’s the reason why your butt muscles don’t always get enough exercise to keep them toned and shapely.

Ordinary everyday activities like standing and walking aren’t strenuous enough on your butt muscles to really develop them. In addition, hip extension doesn’t end when your leg returns back to the floor. It continues as you extend your femur, your thigh bone, backwards another 30 degrees. This is a movement that ballet dancers often practice for hours in ballet class. You know those guys, the ones with the great buns (hint, hint).

Hip Joint Range of Motion

The full range of motion of your hip joint from a fully flexed position to a fully extended position covers an arc of up to 165 degrees. That means that in order to fully develop your butt muscles, you have to use exercises that apply strenuous resistance throughout this full range of motion. There are some butt-blasting exercise machines that allow you to do this all in one movement, but you can get equally good results by combining several shorter-range-of-motion freehand exercises.

Freehand exercises require no exercise equipment. They apply resistance against your muscles by using the force of gravity. Since the force of gravity flows in a constant downward direction, freehand exercises place your body in various positions in order to apply the force of gravity to different parts of your joint’s range of motion.

Applying the Force of Gravity

Remember when you performed hip extension by allowing your leg to flop to the floor? Gravity was working in the same direction as the direction of your hip extension. If you’re ever going to have the ultimate butt, you need to find a way to work the force of gravity against the direction of your hip extension. Let’s move on to the best hip extension exercises to work your glutes.



Stand with your feet wide apart, your toes pointing out, and your hands clasped together in front of your pelvis. Bend your knees as you bend forward from your hips. Make sure you keep your lower back straight. Reach back between your legs and stick out your buttocks. Try to bring your knees as close to your chest as possible. Quickly straighten up, fully extending your hips and knees, and thrust your pelvis forward as you tighten your glutes as hard as you can. Repeat this movement about 15–20 times.

To make this exercise more intense, try it while holding on to a light barbell. Do not lift the barbell with your arms. Allow the barbell to hang down from your arms as you straighten your body upright.

Perform this exercise and the following exercises 3 times a week. Concentrate on contracting your gluteal muscles rather than just going through the motions of the exercise. You should experience some soreness in your muscles the following day.

Kneeling Kickbacks

While on your hands and knees, extend one leg straight back and touch your toe to the floor. Raise your leg as high as you can. Lower and repeat. Perform the same movement with your opposite leg.

Pelvic Lifts

While lying on your back with your knees bent and your feet flat on the floor, lift your pelvis straight up while tensing your buttocks. Lower your pelvis back to the floor, relax your buttocks, and repeat.

Trimming Off the Fat

Developing your butt muscles plays an important part in creating the ultimate butt. However, superbly developed muscles lose their visual impressiveness if they are covered with a thick layer of subcutaneous body fat. Attempting to spot reduce body fat off of your butt will not work. You can only remove body fat systemically, that is, over your entire body at the same time.

Think of reducing body fat as snow melting away. The snow all melts away at the same rate, but areas where it is piled up higher will take longer to completely thaw. The same is true with the body fat on your buttocks. It may be piled up thicker than in other parts of your body, so it may take longer for this area to thin out than for other areas.

It is strongly recommended that you learn how to stop gaining body fat before you attempt to lose weight. The Body Fat Guide, by this author, will show you how to permanently control your weight. It teaches you how to balance your energy output with your calorie intake—your Energy Balance.

It is also important to be able to tell whether or not you have gained or lost muscle or body fat.The Body Fat Guide contains pages of Body Composition tables that can quickly tell you what kind of changes are occuring in your body fat and muscle levels. Using these tables, you can often measure your results in as little as 2 days!

The best type of diet to follow when losing body fat is one high in fresh raw fruits and raw green vegetables with balanced amounts of concentrated fats and carbohydrates. Protein is not required in high amounts. For maintenance, the typical adult needs but 25-30 grams of protein a day.

The best type of exercise for reducing body fat is low-intensity, long-duration aerobic exercise. Aerobic exercise allows your body to breath in plenty of oxygen as it burns fat for fuel. Fat can not burn without this oxygen. Walking is probably the best exercise around to lose fat while sparing muscle. Walking a mile burns as many calories as running a mile— it just take longer to walk. Most people can walk farther than they can run, so they wind up burning more calories by walking!

The Body Fat Guide is filled with diet and exercise tips that will help you reshape your entire body, including your butt. To get the results you want, how much you exercise and eat is not as important as balancing your exercise and eating. Don’t waste any time or effort—click on the link and get this book.

Also check out: I Walked My Way to 4.3% Body Fat

www.bodyfatguide.com Body Fat Guy Diet Myths Fat Guide Love Handles Body Fat Review
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