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    Butt Workout Secrets: Butt & Thighs Exercise Guide For Women: Fit Expert Series, #2
    Butt Workout Secrets: Butt & Thighs Exercise Guide For Women: Fit Expert Series, #2
    Butt Workout Secrets: Butt & Thighs Exercise Guide For Women: Fit Expert Series, #2
    Ebook227 pages1 hour

    Butt Workout Secrets: Butt & Thighs Exercise Guide For Women: Fit Expert Series, #2

    By Fit Expert Series

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    About this ebook

    Quick Workouts: The Best 17 Minute Workouts & Exercises
    Fit Expert Series

    Are you having trouble getting into your clothes because your butt has grown an inch or two in size?
    Due to a lack of exercise does your butt sag a little?
    Do you want to increase or decrease the size of your butt?

    In this book 10 fitness experts have compiled some of their best butt and thigh exercises. These experts are a mix of personal trainers, life coaches, sports therapists, bodybuilders, athletes and fitness personalities.

    All these exercises and routines have been proven to work time and time again. Whether you choose to stick with one expert routine or try them all out it doesn’t matter because they will all produce positive results.

    This book is for women who want to improve their buttocks whether it is for shape, firmness, strength, lift, general health, sports or all of the above. 

    All these expert trainers offer their unique gluteal workouts that they use to train their own personal clients. All the trainers are experts in their field and have something unique and special to offer. 

    Follow the workout routines and you will improve the look and feel of your body in just a few weeks!

    LanguageEnglish
    PublisherAndy Charalambous
    Release dateDec 11, 2016
    ISBN9781540154071
    Butt Workout Secrets: Butt & Thighs Exercise Guide For Women: Fit Expert Series, #2

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      Book preview

      Butt Workout Secrets - Fit Expert Series

      INTRODUCTION

      Chances are that you’re reading this book because you want to improve your buttocks for either aesthetic reasons, health reasons, performance/sports reasons or all of the above.

      • Maybe you are having trouble getting into your clothes because your butt has grown an inch or two in size.

      • It could be you recently noticed that due to lack of exercise your butt has began to sag a little.

      • Are you performing at your best during exercise or sports activities?

      • How is your posture? Do you have back ache?

      • Maybe you are happy with the size of your buttocks and just want to shape them up a little.

      • Are you self-conscious about how you look? No doubt you would want to improve on your self-esteem.

      By regularly training the gluteal muscles many of the issues above will be resolved within just a few weeks. The information in this book will help you achieve all of those goals and many more in an easy to follow manner.

      In this book 10 fitness experts have compiled some of their best butt exercises and advice for you to try out. These experts are a mix of personal trainers, life coaches, sports therapists, bodybuilders, athletes and fitness personalities.

      I wanted to accumulate a series of different exercises and routines from a variety of successful experts. This gives you the option to pick and choose which style works best for you.

      All exercises and routines in this book have been proven to work time and time again. Whether you choose to stick with one expert routine or try them all out it doesn’t matter because they will all produce positive results, (as long as you follow the advice correctly of course).

      Some of these butt exercises may suit you better than others so pick one style to begin with and work through it for a few weeks. If you don’t feel comfortable with it then try another routine. Doing this alone will have your butt in shape within a few weeks!

      If you have been training for a while and want to work your glutes through all the styles then what you can do is rotate through each of the experts’ routines. Start with one and follow it for a number of weeks and then switch to the next routine. Keep doing this until you end up back at the first routine. Then repeat.

      This book is for women who want to improve their buttocks whether it is for shape, firmness, strength, lift, general health, sports or all of the above. There are so many exercises and workouts out there, how do you know which one will suit you best?

      I mean, we are all individuals and what may work for one person may not work for you. Also, you need to find an exercise or routine that you are comfortable with. Maybe you haven’t the time to research a butt exercise, maybe you can’t afford to pay for a personal trainer, maybe you’re just so darn sick of the way your butt looks that you just want to dive straight into a workout program without all the fuss.

      What I have done with this book is simplified the whole process.  All information offered by the fitness experts are proven and successful exercises and advice that focus primarily on the buttock area.

      So what is the fascination with the female butt? Why are women so hung up on how their derriere looks? Actually, why are men so hung up on how a women’s derriere looks?

      Sexologist and author of the book, Buttock Fetishism suggested that the buttocks are the primary sexual presentation site in primates. So this must explain why men just can’t help lusting over women’s butts.

      Quite a high number of surveys suggest that a man’s favorite body part on a woman is her buttocks. Could that mean that women feel a certain amount of pressure to keep their behind in shape if they are to find their perfect mate?

      So in essence, for the majority of women, it is more of a visual thing. Women want a well-shaped behind because it completes the woman’s figure. Shapely firm buttocks look better in clothing than flabby loose buttocks. Come to think of it a nicely toned butt looks better out of clothing also!

      At the end of the day it doesn’t really matter what your reasons are for improving your buttocks. Actually making a conscious effort to improve how you look and feel about yourself can only lead to positive results.

      All the trainers in this book offer their unique gluteal workouts that they use to train their own personal clients. They have been placed in no particular order as all the trainers are experts in their field and have something unique and special to offer.

      ABOUT YOUR BUTT

      Benefits of strengthening your glutes

      Having a strong butt does not necessarily mean a small butt. Popular media culture constantly feed us images in magazines, movies and TV of scrawny super models and ultra slim actresses. This could make women with large bottoms feel unattractive and undesirable. 

      On the flip side the media also feed us images of sexy actresses with larger full behinds. This could make women with a smaller, less developed bottom feel unattractive and undesirable.

      So what type of butt is the best to have?

      Who cares! What conventional wisdom states about how a woman’s buttocks should look is not important. What IS important is that you have done your best to tone, shape, lift and strengthen your glutes to make them the best they can genetically be for you as an individual. 

      There are many health benefits to strengthening your butt, in addition to making you look and feel better in any form of clothing. Understand that following the best butt exercises to create a strong butt will help the rest of your body work more efficiently.

      The three muscles in the glutes, (Maximus, Medius and Minimus), form one of the largest muscle groups in the body and help to create a strong support base for the pelvic girdle.

      They stabilize the hip joint and even play a major role in keeping the knees healthy. This in turn will relieve any pressure on the lower back and also improve your posture, minimize your effort to walking upstairs and can help with heavy lifting.

      Do you like to keep fit and play sports? You will be glad to know that developing strong glutes provides additional muscular power for most sports and fitness activities. Your gluteus muscles are responsible for helping with accelerating, decelerating, changing directions and jumping. Strong glutes will also decrease your risk of injuries.

      Strengthened gluteals do not only provide an aesthetic appeal or help with performance but can also be efficient fat burning machines. These muscles are large and so when they are strengthened and toned they have the greatest potential for burning calories even when resting.

      So, if you are having trouble getting into some of your clothes due to excess fat then consider adding the best butt exercises to your workout program.

      Some basics about your glutes

      It is a good idea to train yourself to actually visualize the muscle you are working on when you train. In order to do this you need to understand a little bit about those particular muscles.

      In this section I will briefly run through the three main muscles you will most likely be working on in this book.

      If this isn’t something that interests you then you can just skip straight to the routines. However, I do recommend reading this short introduction to the gluteus muscles as it will help you understand how they function.

      The buttocks are made up of three main muscles, the Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Each of these muscles has their own function that contributes to particular body movements. We will look at each muscle individually.

      Use the gluteal muscles Functions Glossary at the end of the chapter if you have troubles understanding some of the terminology.

      THE GLUTEUS MUSCLES

      Gluteus Maximus

      This is the largest and most posterior of the three gluteal muscles and is also one of the strongest muscles in the body. It is partly responsible for the shape and appearance of the buttocks. It is a thick and wide fleshy mass of muscle that forms the general prominence of a person’s bottom.

      The gluteus maximus is used mostly for power as in going upstairs, rising from a sitting position, climbing or running.

      Some Gluteus Maximus Exercises:

      —Squats.

      —Lunges.

      —Quadruped Hip Extensions.

      —Step-Ups.

      —Four-Way Hip Extensions.

      Functions of the Gluteus Maximus:

      —External Hip Rotation.

      —Hip Adduction.

      —Hip Extension.

      —Transverse Hip Abduction.

      Gluteus Medius

      The Gluteus Medius is another thick and broad muscle that is a fair bit smaller than the Gluteus Maximus muscle. It is situated on the outer surface of the pelvis/side of the hip.

      One of its functions is to help stabilize the pelvis to prevent sagging when the opposing side is lifted or not supported with the other leg.

      Some Gluteus Medius Exercises:

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