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2. Secret To Getting A Bigger Butt
Trainers Don’t Tell You!
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Contents
How to Get a Bigger Buttocks Exercise ................................................................................................. 3
Butt Exercises ...................................................................................................................................... 5
Best Buttocks Exercise ......................................................................................................................... 7
Flat Buttocks Exercise Help .................................................................................................................. 9
Reduce Buttocks Exercise ................................................................................................................... 11

3. Secret To Getting A Bigger Butt
Trainers Don’t Tell You!
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How to Get a Bigger Buttocks Exercise
f you’re one of the few lucky people wanting to know how to get a bigger buttocks, exercise is the answer you’re looking for. It seems like an oxymoron because most people associate exercise with shedding unwanted pounds instead of redefining problem areas.
While there are millions of people who would love to be in your shoes, as most of us have too much in the rear, having a small butt can present its own set of problems, too. Clothes meant to cling and show off a shapely tush end up looking like they’re hanging straight because the natural curves just aren’t there.
But don’t despair. You’re fortunate – just because you weren’t born with it, doesn’t mean you can’t acquire it. You’ll be taking part in some of the same exercises that help others to firm up their buttocks.
Muscle is always more shapely and bigger than flab. Since the Gluteus Maximus is a muscle, as you exercise it, it will firm up and get bigger. You can do regular lunges, leg crunches, back leg kicks and squats.
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To do a squat, picture the way you sit in a chair. From a standing position, lower your body as if you’re going to sit down. Picture a chair beneath you and hold that position as if you were actually sitting.
Then straighten and repeat the exercise. Remember that it’s important that you stretch your muscles before attempting any exercise and that you cool down afterward so that you don’t get a muscle injury.
You don’t have to get implants to get a bigger butt. You can get the results you want from a gym, from working out at home or from being outdoors. Running uphill is the next answer to how to get a bigger buttocks exercise.
Running uphill forces the muscles in the butt to work out, both tightening and strengthening them. On the days when the weather won’t play along, you can run indoors at an incline by either running on stairs or setting a treadmill to mimic a hill. Whichever uphill slant you use, you’ll tighten and tone - and a tighter, stronger butt means a more curvy shape.
You can also do an exercise known as a deadlift, but if you’re not familiar with weight training, don’t jump into this exercise without knowing exactly what it entails. Because if you don’t do it right, you can end up with serious back problems.
This exercise is just as the name describes. It’s lifting a weight that’s on the floor. Usually the weight is set up with a pre-determined weight. If you’re new to deadlifts, then start out with weights that don’t strain you and wait until you build endurance before adding more weights.
Once you know how to get a bigger buttocks, exercise will help you get the fanny you’ve always dreamed of having. You must work at it steadily and not give up when you don’t see results within the first two weeks. Building up muscle takes time, but you’ll be glad that you stuck with it when you see how great your butt looks.

5. Secret To Getting A Bigger Butt
Trainers Don’t Tell You!
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Butt Exercises
Unfortunately, there’s no magic ‘Butt-B-Gone’ spray that can shape your fanny, give you a new derrière or take the place of hardcore butt exercises. If you want to lose the bulk in your trunk or just firm and tone up, you’re going to have to put some work into it, but the payoff is worth it.
After all, who wants to walk around with a saggy, baggy rear end? No one does, but if you’re not exercising that area regularly, that’s the way the landscape is going to look eventually - if not already.
Having a great looking butt also means that you can look better in whatever you wear, including the days you spend on the beach. There are plenty of exercises that you can do on your own with little or no equipment.
Or you can join a group of others and take an exercise class that focuses on toning and shaping the butt. One item that doesn’t cost much to buy is a fitness ball. This works wonders to turn that saggy bag into buns of steel.

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Lie down on the floor and put the heels of your feet firmly on the top of the exercise ball. Keep your hands palm side down on the floor on either side of your body for stability. As you lift your lower body off the floor, squeeze the muscles in your butt together tightly. Release as you lower. Begin with a repetition of ten sets (especially if you’re a former couch potato) and work your way up to more repetitions.
Butt exercises will do more than just get your fanny in shape. It’ll also improve the way you see yourself. Exercising in any way boosts your endorphins which puts a spring in your step, lifts your mood and gives you a more positive outlook on reaching goals you set for yourself.
Another exercise you can do to give yourself a better looking butt is to do leg presses if you have the machine at home or have access to one at a gym. This is basically an exercise of resistance and any form of exercise where you use resistance training can firm those muscles.
You can also firm up at home if you have access to stairs. Not only is climbing stairs great for toning the muscles in your butt, but it also helps to get those thighs in top shape as well.
If you’re stuck at the office eight or more hours a day, you can get in mini exercises to firm your butt by squeezing your buttock muscles and releasing several times throughout the day. Using butt exercises regularly will quickly give you a better shape to your butt.

7. Secret To Getting A Bigger Butt
Trainers Don’t Tell You!
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Best Buttocks Exercise
Do you wish that you knew the best buttocks exercise to have the fanny you’ve always wanted to see reflected back at you in the mirror? It’s not too late to have a great looking rear end no matter what stage you’re at in life.
You’re never too old to change the course of your shape - even if you’re someone who has never had an exercise routine before. Each of us has trouble spots - those areas on our bodies that need just a little bit more attention to give us better results. So with some determination and follow through, you can reshape, firm and flatten that fanny you don’t like.
The best exercise in the world for giving you a better butt has always been and continues to be plain old walking. The best part of this exercise is that it’s free - you can do it anywhere and you can break it up throughout your day to get in enough steps to make a difference.
Walking doesn’t require special equipment other than a decent pair of walking shoes, and it’s so easy that even a beginner can get started today. To tone up, you’ll have to do more than walk a few blocks every week.
You’ll need to walk a few miles every week and while that may seem like an impossible goal, once you get into it, you’ll be amazed at how well you enjoy the walking, how much better you feel physically and the difference you see in the shape of your fanny.

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The best buttocks exercise that you can also do either along with walking or in place of walking are squats. The exercise is performed exactly as it sounds. It’s a squat - and anyone can squat.
You simply bend at the knees until you’re in a squatting position and then return to your original position. Now, if you have any knee problems, then of course, this might not be the best exercise for you, since it puts pressure on the knees at the thrust of the squat.
You can also do step exercises. By stepping up onto a step, you’re using the muscles in the back of your leg and in your buttocks to shift your weight from one level to the next. Another exercise that works well to get your butt in shape is leg lifts.
You keep your hands on the floor as if you’re going to do a pushup and then raise your leg backward up into the air, hold it, and then slowly lower it. Repeat for eight to ten repetitions. Switch to the other leg and repeat.
When you’re looking for the best buttocks exercise, don’t stick to just one particular exercise. Use a combination of exercises at once or stick with one for a week, then switch off.
Don’t let your body become accustomed to one routine. But whichever exercise you pick, get started today so that six weeks from now, you’re not still wishing you had a better looking butt!

9. Secret To Getting A Bigger Butt
Trainers Don’t Tell You!
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Flat Buttocks Exercise Help
You might hail from a long line of flat-butted ancestors and now you’re looking for flat buttocks exercise help. You’re not alone. Plenty of people struggle with having what’s known as a board butt - a butt where there’s no curve and no definition to the backside.
While some people don’t mind having a flat butt, not having any lift in the rear is unacceptable to many and it can be frustrating not having the body you want to have. But the good news is that you don’t have to live that way any longer.
If you’ve looked for ways to give your butt some padding and bounce, you might have seen products that offer to give you the appearance of a nicely rounded butt. You might have seen these products in the form of butt lifts or in articles of clothing.
The problem is that when you take off the lifts or remove the clothes, you still have the same butt! You don’t want a great looking butt that only puts in an appearance socially but disappears into a drawer at home. You want one that’s here to stay.

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If you tend to be more skinny than slender, you might also be more prone to not having curves, but flat buttocks exercise helps skinny men and women to get their butts in the shape they long for.
For people who have trouble building muscle in the Gluteus Maximus, you’ll definitely want to work on squat repetitions. Work on squeezing and tucking those muscles to build them while you’re doing the squats. Squeeze and release to tone.
This is the key or some might say the secret ingredient to exercises that target the glutes. It’s a known fact that lunges and squats will also strengthen the thigh muscles. What you may not know is that if you don’t actively work the Gluteus Maximus while you do the exercises for that target area, you’ll build more muscle in your thighs first.
Since that’s not your main goal, it’s important that you work the buttock muscles by continually tightening and releasing during the exercises. If you don’t feel the muscle as you’re working out - like you can when exercising your biceps or your thigh muscles, then odds are very high, it’s not getting enough of a workout.
When you work it, you feel it. Have you ever engaged in an exercise and the next day your butt was sore? That’s because the exercise you did gave your Gluteus Maximus a workout and odds are that it wasn’t used to that exercise.
Flat buttocks exercise helps you build your glute muscles - and combined with a regular training program, you can become a whole new you from the backside all around. So if you’ve already spent some time ‘settling’ for a flat butt, thinking that you have to live with it, then it’s time to change your way of thinking and go for what you want.

11. Secret To Getting A Bigger Butt
Trainers Don’t Tell You!
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Reduce Buttocks Exercise
To reduce buttocks, exercise is the only route you can take other than surgery. And since exercise is cheaper, faster and doesn’t involve hospital stays or recovery times, it’s your best bet. Plus, it’s been proven to work for millions of people.
Often exercise alone won’t be enough if you’re eating more calories than your body can use. If you’re not burning off those calories by exercising, then you’re sabotaging yourself and fighting a losing battle. Diet and exercise go hand in hand.
If you’re in a hurry to get the size of your butt smaller, then take up running. Running is the fastest way to lose weight off your butt by firming it up - and muscle always looks more slender and shapely than flab.
If you’re not used to running, you might want to get your doctor’s okay before you start a routine. Otherwise, you can start out by running a half a mile the first few days and gradually build the distance while shaving minutes off the time it takes for you to complete the distance.

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Trainers Don’t Tell You!
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There’s something you may not have known about your rear end. You might have jokingly referred to your butt as being big. You might have heard plenty of ‘big butt’ jokes, but there’s actually a kernel of truth in the jokes.
Did you know that it’s the biggest muscle that you have? And that the job of the muscle in the butt (the proper name is the Gluteus Maximus) is the muscle that helps keep the body stable?
Without it, you’d be no match for the pull of gravity. So by working the muscle in the butt, you’ll not only end up with a fabulous looking fanny, but you’ll also be improving your posture. So any ‘reduce buttocks exercise’ will help you in more ways than one.
So besides squats, lunges and leg presses, what can you do to get a smaller, better looking butt? Please understand that your family genes will play a part in the shape of your butt. If you come from a long line of big butted family members, your booty shape is going to naturally be bigger and you can’t change that completely.
What you can change is what you do in order to make it smaller in size. You can get involved in a good cardiovascular exercise program. It’s been proven that losing weight and exercising the entire body can help the butt get smaller and tighter.
If you like the great outdoors, one of the best reduce buttocks exercise you can engage in is to go for hikes. You can find many great hiking trails in every state and a lot of states also have hiking organizations or clubs that you can join and find a partner to hike with. Taking up cycling is another way that you can get a smaller butt. You can also take advantage of using a stair stepper machine to reduce the size of your butt, too.
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