Glute Workout

Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.

Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.

Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Dumbbell Squat and Rotational Swings
1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

If you liked Best Glute Workout then you may also want to check out Top 5 Buttock Exercises or Best Cardio Equipment for Your Butt.

1. Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

2. Body Weight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

3.  Dumbbell Step Up
1. Stand facing the box. Place right foot on top of box.
2. Raise body using the right foot only until leg is extended
3. Lower to start position. Repeat with other leg according to exercise prescription.

4.  Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

5.  Dumbell Deadlift Row
1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.

If you enjoyed Buttock Exercises, then you may also want to check out Get a Better Butt Workout or Stop Craving Junk Food – 5 Simple Tips.

Best Cardio Machines

*Refers to gluteus maximus, the largest of the three glute muscles

Treadmill

Begin at an easy walking speed, slower than your normal brisk pace. Avoid using the handrails, allowing your arms to work in opposition to your legs. Slowly increase the incline until you are at the maximal level. Increase the length of your stride, taking giant steps as though climbing a mountain. Despite the slower speed, you will feel your heart rate soar while your buttocks burn.

Elliptical

Ease your hips back so your butt sticks out a bit, and push down with your heel as much as possible.

Biking

Ditch the recumbent ride for an upright one. Then sit a little farther back on the seat and focus on pushing the pedals down forcefully. If you’re spinning, stand up and stick your butt out while leaning forward.

StairMaster

The traditional Stairmaster is also a great booty shaper, providing a climbing motion without lifting your feet off the pedals. To maximize butt action, focus on tightening the glute muscles and fully extending the hip before shifting your weight to the other foot. Be careful not to hyperextend or lock out your knees. Mixing it up by splitting your workout between various machines or using a different machine each day is an effective cross-training strategy that will yield the most bang for your butt.

If you enjoyed Best Cardio Machines, you may also want to check out Foods to Make Your Butt Bigger or Best Butt Shapewear.

Butt Workout

If you like Butt Workout, you may also want to check out Best Workout for Buttocks or Workouts for Butts.

Stop Craving Junk Food

1. Drink water

If we are suffering from junk food cravings, we may in fact be simply thirsty. It is quite common to misinterpret food cravings for dehydration. The next time we are craving junk food or any other foods which are not part of our diet plan we should drink a large glass of water. We should then wait 10-15 minutes and see if the cravings subside. In most cases we will find that the cravings have gone.

2.  The smell of peppermint.

A recent study conducted at a university had participants sniff peppermint throughout their day. The results were astounding. The participants were able to cut 2,800 calories from their weekly calorie intake. The study theorizes that the strong scent disrupts the food craving helping people to stop craving junk food.

3.  Eat Breakfast

Sure, you’ve heard this advice before. But consider that if you sleep for six to eight hours and then skip breakfast, your body is essentially running on fumes by the time you get to work. And that sends you desperately seeking sugar, which is usually pretty easy to find.

4.  Restock your shelves

How many times have you driven to the store in the middle of the night to satisfy a craving? Probably not nearly as often as you’ve raided the fridge. You’re more likely to give in to a craving when the object you desire is close at hand. So make sure it’s not: Toss the junk food and restock your cupboard and fridge with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work.

5. Move on after a mistake

OK, you overindulged. What’s the next step? “Forget about it,” Follow any “cheat” meal with at least five healthy meals and snacks. That ensures that you’ll be eating right more than 80 percent of the time.

If you liked Stop Craving Junk Food, you may also want to check out Best Glute Workout or Top 5 Buttock Exercises.

The truth is some foods do work better than others, there are also foods that should be avoided at all cost. Junk foods are one good example of what you should avoid. They will make you fat and unhealthy and there is a big chance you will put on weight elsewhere than on your butt which is where you would want it to go. So what foods will make only your butt bigger?

There are a lot of foods that will make only your butt bigger. You’re probably not sure what you should be eating. Which is why you’re wondering, “what foods make only your butt bigger”. So, what I’m going to do is share with you some foods that you should eat that will make your butt bigger.

That way, you’ll know what you should be eating to get a sexy booty.

Foods to Make Your Butt Bigger:

1. Proteins. This consists of eating foods like chicken breast, turkey, lean beef, fish, soy protein, protein drinks, and other lean meats. You should consume a good amount of protein if you want to make your butt bigger.

2. Complex carbs. This is another food that will make only your butt bigger. Some of the complex carbs that you should eat are sweet potatoes, whole wheat bread, whole wheat pastas, brown rice, and oatmeal just to name a few. These carbs will help keep you lean and help you get a bigger booty.

If you liked Foods to Make Your Butt Bigger, you may also want to check out Best Cardio Equipment for Your Butt or Get a Better Butt Workout.

Best Butt Shapewear

1.   The Padded Panty

Midrise Padded Panties $30

2.   Soma Toners Brief

Soma Toners Sadie High Waist Brief, $24.

3.   Jockey Everyday Firm Control Brief

Jockey Everyday Firm Control French Cut Brief, $18.

4.   Cass Short

Cass Wear Repair 10-Inch Shaper Short, $68.

5.   Soma Toners Brief

Soma Toners Shelly High Cut Brief, $19.

6.   Cosabella Body Contour

Cosabella Bella Body Contour, $44.

7.   Skinny’z Short

Skinny’z by Bordeaux Tummyless Short, $54

If you liked Best Butt Shapewear, you may also want to check out Get a Better Butt Workout or Stop Craving Junk Food – 5 Simple Tips.

• 2-3xCircuit
• 0-30sec rest between exercises
• 0-2min between circuits

Best Workout for Buttocks

If you liked Best Workout for Buttocks, you may also like Foods to Make Your Butt Bigger or Best Butt Shapewear.

• 2-3xCircuit
• 0-30sec rest between exercises
• 0-2min between circuits

Workouts for Butts

If you liked Workouts for Butts, you may also be interested in Best Workout for Buttocks or Workouts for Butts.