As most of you already know I have a thing for the gluteal muscles.  A.k.a the butt, buttocks, backside, bum, buns, fundament, hindquarters, hind end, nates(?), posterior, rear, rear end, rump, stern, seat, tail, keister, and some others I can’t mention here.

Out of all the comments I get from my clients, the one that I receive the most is how someone (usually their significant other) told them how (much) nice(r) their butt looked.

It appears that they also told others this as well.

Now that the word is out everyone, and I mean everyone, has been asking me how to shape up their behind lately, so I’ve decided to let you in on a few of my closely-guarded booty-building secrets.

It’s getting to the point where I think that I should have a nickname but The Glute Guy is already taken and @$$ master just seemed oh so very wrong.  Kind of curious what kind of clientèle would show up if I use the latter one.
Most of the questions (or cries for help as the case may be) that I am getting included: 1) Help! My bum is too big; 2) Help! My bum is too saggy; or 3) Help! My bum is too flat.

Since they are different but related problems let’s tackle each of these challenges separately and provides solutions that will give you the best derriere ever!

Help! My butt is too saggy.

The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.

Butt-Lifting Exercise #1: Hip thrusts

Lie face up on the floor with your arms by your sides, knees bent with you heels about 12 -18 inches from your butt. Drive your heel into the ground and lift your hips and lower torso. Ccontract your glutes as much as you can at the top and hold for 1 -2 seconds. Lower your hips back toward the floor, only lightly touching the florr before you raise your hips up again. Do 15 – 20 repetitions.

Start with just your body weight until you get the motion down.

Butt-Lifting Exercise #2: Plank with hip extension

Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.

Butt-Lifting Exercise #3: Standing leg circles

If you could pick only one exercise out of this bunch go with this one.  It has been shown to activate your glutes more than any other exercise.  While standing lift your left leg as far out in front of you as you can.  Keeping your leg straight, your toes pointed up and squeezing your butt as much as possible move your leg in clockwise circles with the greatest range of motion that you can.  Make the biggest possible circles you can.  If you have trouble maintaining your balance hold on to something. Do 15 repetitions and then reverse direction and do 15 repetitions counterclockwise.  Repeat with right leg.

Try to do them free standing so that you can work the glutes on the planted side as well.

Want to get your tighter butt as quickly as possible?

Like NOW.

Then click there ===> for your personal booty solution and call the number up top  to get started on a unique fitness program that will get you on the fast track to your best booty ever.  Be the cutie with the booty

Your friend and trainer,

Paul F. Sweatt

Wellesley’s Booty Transformation Expert