3 Hot Strategies to Build a Bigger, Rounder Butt
Author: Joey Atlas

There are many women, of all ages, who want to have a
bigger, rounder butt. Of course - these are not women who
are over-weight with very fat and flabby behinds. No, these
are women with another type of problem. They have been
cursed with very small and/or very flat buttocks muscles
and a very little amount of lower body fat and flesh.

What these women seek are the round voluptuous curves that
give life to a pair of sexy jeans, look amazing in a bikini
and makes mens' heads turn.

Unfortunately, there are may different sources of bad
advice for building a bigger set of buttocks - most
revolving around scam lotions or rip-off gadgets. When
results are not achieved, most women lose hope and give up
altogether - and in the process lose self esteem and
confidence.

But there is good news - actually very good news. You can
build a bigger butt no matter what your past attempts
resulted in or what genetics you have been handed down from
your parents - if you are willing to work at it just a
little.

There are 3 simple elements you must address in order to
get your glutes to grow. These elements are:

1 - Specifically targeted, butt building exercises.

2 - Booty building food choices.

3 - Bun boosting management of cardio exercise.

OK - starting with number one: 'butt building exercises'. A
great little routine, for getting started - would be:

(A) Single-leg touch-downs: 12 reps per side

(B) One-Leg hip extensions: 10 reps per side

(C) Heel to high wall - (on elbows and knees): 12 reps per
side.

I will just reinforce that you will utilize slow form and
tempo with every set and repetition you do. You may also
use light dumbbells at some point but there is no need to
start out with any kind of weight besides your own
bodyweight.

Number two is booty building food choices. In order to put
some 'pump in the rump' you have to give it reasons to
grow. The exercises will get the muscles to grow - but
you'll need to feed calories to those muscles so they have
the building blocks required to build more muscles.

Additionally, you must also have the right amount of fat
surrounding the gluteus muscles and if you are reading this
article - I'll bet you have very little fat 'in the back'.

So your nutritional approach is going to be focused on
taking in more calories on a day to day basis. This will
ensure you giving your buns the ingredients they need to
get big, round and sexy. For some women - this is as easy
as ading more olive oil to your meals and snacking on
higher calorie - yet still healthy, foods - such as various
nuts and nut butters (almond butter, etc...)

Number three is cardiovascular exercise. The biggest
difference here (MOST LIKELY) is that you will not be doing
cardiovascular exercise to lose weight. No, quite the
contrary - you will be doing just a little bit of cardio
for general health benefits and toning. You do not want to
burn off the added butt size with an unnecessary use of
calories to fuel your cardio exercise.

There are specific types of cardio exercises that I
prescribe primarily for the woman who wants to build a
bigger butt - one of them being the stair-stepper machine -
or climbing stairs in your house - multiple times.

But the main lesson in regards to cardio for butt building
- is "less is more". I don't want you to think it's ok to
skip cardio entirely - because that can have a bad long
term effect on the booty - but rather, keep your cardio
time in the 15 to 25 minute range - just 2 to 4 times per
week - not more than that.

If you want a bigger butt - you can have it - with just a
little work targeting the right muscles - you can build
round, eye-catching glutes that look great in a bikini and
even better naked.


About the Author:

Joey Atlas, MS - Exercise Physiology, is the Amazon.com
Bestselling author of 'Fatness to Fitness' and the Creator
of the Ultimate Leg, Butt, Hip and Thigh Makeover, Home
Exercise Program for Women. Visit
http://www.ButtHipAndThighMakeover.com for more free tips
and articles from Joey.