3 SIMPLE EXERCISES FOR AN AMAZING SEXY BUTT!

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Every girl in this world wants to have a good physic, to be more specific every girl/ woman/ female in this world wants to be SEXY. To be sexy you must have a good butt on your body. Lets face it, that’s what guys love the most. A well shaped behind.

Exercises for the but are probably the most popular exercises among women. I was surprised to see women in the gym train their lower body parts quite often, lower body parts  such as legs or buttocks region.

Exercises for the buttocks and those for the legs, are done more often that they should be. These are two body parts that women care more than any other part of their body, except the face and the hair that is.

Recent studies show that most women exercise their butt and legs more than three times a week, not including exercises such as climbing stairs, running on a treadmill, exercise on an elliptical trainer and other similar forms of exercise that are usually carried out before the final training session.

 Exercise the same muscle every day is not healthy for its structure and the way in which it is 

recovering. This may cause a slowdown in the pace of exercise, growth and success, because it does not allow your body to exercise every time at its best, because your body gets tired. It is recommended to let at least 48 hours pass before you start to exercise the same muscle group again. This way your Muscle will recover - becoming stronger and better looking, and it will be well rested and every next workout will be better and more effective. If you want to increase the size of your buttocks and thighs, this is something that must be adhered to.

All exercises are unique and no two are alike, and this is also true for the results they achieve and for which of them is better than the other.

None of us likes to waste time, especially when it comes to exercise and all that pain and perspiration that accompanies it. When we see people doing some new exercises and it seems that they know what their doing, we begin to notice those exercises that never before have we tried, thinking that they might be that which will help us achieve that which were after.
Find the right exercise for the best results, that way it will seem to you to be less. Even if its to difficult know that difficulty can amount to success, if done properly.

Squats with the bar is the king of all exercises for legs and buttocks, practicing 256 muscles in a single movement of the body! If you are looking for a way to maximize the overall strength of your body and appearance of the lower part of the body, this exercise is for you!

3 best exercises for your butt

     Squats with the bar
     Step out with dumbbells 

     Lifting buttocks (bridge)

1 Exercises for buttocks - Squats with bar

Exercises for buttocks - Squats with bar

This is one of the best exercises for your butt, no doubt. Squats with the bar activates 256 muscles in just one go, as this exercise makes it ideal for the entire lower body.

 

Forming legs - Squats target the large muscle groups such as the buttocks, hips and thighs. Squats engage your quads, hamstrings thighs and calf muscles, thereby helping to strengthen and shape your  leg. One of the best exercises for the lower body parts that you can work anywhere, with or without weights.

Lifting the buttocks - If you are looking for the best way to lift the buttocks, squats will not disappoint you. They affect your buttocks with a unique technique of tension, and thus increasing the size of your but and lifting it. Remember to squeeze your glutes, and hold them for 2-3 seconds in that position before the drop, as it will bring impressive results in a very short period of time.

2 exercises for buttocks - Step out with dumbbells

Exercises for buttocks - Step out with dumbbells

 

Improve the look of your legs shaping them and scorching the stubborn fat on them. This is a great exercise for those who want to improve the stability, appearance and size thigs. “Dumbbell steps” are not hard. The results of this exercise are more than amazing.

Glutes and legs - reducing the large extent of your thighs, the exercise burns fat that is on your legs constantly, will improve the appearance of your legs by building lean muscle mass and thus will your thighs get a full and shaped look.

3 Exercises for buttocks - Lift the buttocks (the bridge)

Exercises for buttocks - Lifts for the buttocks (the bridge) 

This is a wonderful exercise for the buttocks that are very focused on burning fat deposits that lie on your but cheeks, and at the same time help your butt look fuller and amazingly shaped. The best thing about this exercise is that you can work anytime and anywhere! You do not need extra weight or a device, but using dumbbells or other weights during exercise can improve your results.

Curing buttocks region - the simplest exercise that is successful all the time. There is no way that you can do something wrong because of the exercise you do not require any skill other than to lie on your back on a firm surface and to position your body in the proper way to exercise.

Lifting the buttocks is largely directed at burning stubborn fat that is found in the area of your buttocks while simultaneously shaping your butt in a round and fit shape.

Exercises for buttocks – EXERCICE PLAN



Exercise Sets Reps
Squats with bar 4 14
Step out with dumbbells 4 16
Lifting buttocks (most) 3 14
 

You should always give your muscles enough time to recover and heal, especially the leg muscles that are members of the large muscle groups that need more time to recover. Without adequate recovery you will not get any progress, apart from that you can get an injury, and all your effort usually becomes a waste of time just because you did not allow your body to recover after a brutal workout.
Here are some healthy fats  you can eat that can assist you into making your butt something that boys will drool over.

Healthy fats


Mono-unsaturated fats and poly-unsaturated fats are considered "good" fats. Every day you need, and are useful when you want to lose weight, improve your heart health, lower levels of "bad" cholesterol and improve your overall health.

Strive daily intake of omega-3 and omega-6 fatty acids to enjoy improving your overall health and appearance, and stay away from high-saturated fat.
The mono-unsaturated fat

     olive oil
     canola oil
     sunflower oil
     avocado
     olives
     peanut oil
     nuts

Poly-unsaturated fat

     soy milk
     walnuts
     safflower oil
     soybean oil
     corn oil
     Sunflowers
     Flaxseed oil


nutrition

     proteins
     Low-carbohydrate
     low-fat
     healthy fats
     Omega-3 and omega-6 fatty acids
     fruit
     vegetables

Useful Tips

Every time you find it hard to continue, every time you stop and think is it all worth it?.. Every time you doubt that you will be successful, that you will achieve your goal, that YOU WILL have an amazing butt. Stop and think about the next few things.

Bodybuilding, fitness or simple healthy workouts, are like a business. You can NOT just wake up and have a multi million dollar corporation. You need to piss blood to CREATE that corpuration.
Your body is your business. You need to spend a lot of GOOD time on it, in adition it will grow, become more stable, and more atractive to potential business partners.
You can make it as any other human can and did. We believe in you.
Now replace the words in the motivational part of the article with the words stated below:

multimillion dollar corporation – an amazing body
CREATE that corporation. – Build an amazing body
potential business partners – Potential lovers/ partners

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Get ready to become a NATURAL bodybuilder ! Bodybuilding Diet, and great Bodybuilding Workouts!

 

To be a successful natural bodybuilder, having average genetics, you need to spend YEARS exercising and dieting the right way!



As I said before, train strong and eat well to be successful and in that way you will get the highest possible quality muscle mass and that you have carefully and cleverly SHREDDED before the competition. You need to make sure that you enter the "smart mode" so you can obtain muscle mass while at the same time stay lean. Why you may ask? Because the average natural bodybuilder can not afford to get fat levels up, and than waste time on burning the exes fat. The reason for this is because in the process of shredding your body, and burning a large percentage of body fat, much of the muscle mass is also sacrificed (as natural BODYBUILDERS are much easier to lose muscle mass than those who use anabolic). So it is necessary to a Natural BB to stay lean (no more than 10% - 12% body fat). Doped athletes can throw weight and shred successfully (since steroids are there to prevent muscle loss).



 
Most local competition (tested or not) are easier to win than most people think. If you show up in good shape (meaning a very low percentage of body fat), assuming you have decent muscle mass, chances are high that you will be placed high and maybe even win. The good news is that a good competitive form (Definition) are in many cases linked to steroids...BUT..They don’t work the same for everyone.. 
You can abuse steroids (even those that are among the pre-competition type) and in the end, it doesn’t cut the mustard for competitive condition and form. The main reason for this is because the diet is the key to good competition form, not steroids. So, if you stay lean throughout the year and then take 12-16 weeks to lower the level of body fat, with the example of the existing 12% to 3%, then there will be more chances in your favor at this, or any level of competition.

 

Now, when you have decent form, and you are in great condition.. That by itself wont win you the medal. Know that it is also necessary to have good symmetry with as much of muscle mass. Depending on how well you have done business over the years trying to accomplish a perfect body, will decide will you win, or loose.
We'll be very honest with you. If you are the teenager who just started his/her journey in the world of Bodybuiding with the expectation that you will be competing one day, then please make sure that you pay attention to all the muscular partition (not just chest and arms) and make sure you stay lean as much as possible.

Regarding steroids, here's what you should know:
Based on various studies, steroids may have a place in the life of man as anti-aging therapies that will replace/get the hormone level to the level of younger people. In addition, if you look at them as a "shortcut", you will be very disappointed with the results you will get, unless you are a professional who knows how to use them, after all, it is safe to day that you are playing Russian roulette.
 


Most people think that if they take steroids, they will become the next Mr. Olympia and Arnold Classic champion. If that's the case, then there would be A LOT more people competing on those competition. Based on the fact that there are millions of people (the fact that statistics show) who at one point in their lives or another, try some of anabolic steroids.

 

Top IFBB professionals do not look the way they do just because of ANABOLIC use/ abuse, but also because of their frantic training over the years, proper nutrition, and most importantly, the way their bodies react to all of this above, which controls just genetics. For you, or anybody to look like a top IFBB Pro you will need to have good genetics and that is something no steroids can give you, or anything for that matter, its simple.. Either you have it, or you dont, unfortunately.

Again, no matter how you look at it, bodybuilding training and nutrition will always be the backbone of your program. If your training and diet is flawless, you will achieve a much better and defined body, and that will attract the attention of others .... It will reise a lot of questions like: Is this dude on sterodis?
What is he on?
Damn he looks good, is he natural? Etc etc.

Remember, this article can be very useful if you read it well. Do not forget to share it with your friends, also browse the site for MORE great tips regarding bodybuilding, fitness and a healthy positive life.



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