Turn your flat butt into a Bigger, Sexier & Rounder Butt


Uploaded by inshape4u on 26.01.2009

Transcript:
To do squats for a bigger butt, you're going to place your feet wider than
shoulder width apart. You're going to point your toes out at a 45 degree
angle. Keep your head up, and look straight ahead, and then you're going to
squat down as deep as you can.
Okay, so let's go over it again. You're going to place your feet wider than
shoulder width apart. You're going to point your toes out at a 45 angle.
Keep your head up, and look straight ahead, and squat down as deep as you
can because the deeper you squat, the more you'll feel your butt muscles
working. So don't go down halfway. Go down as deep as you can to make your
butt bigger.
Now, if you have trouble going down deep because your lower back bends too
much or your heels come off the floor, keep your head up instead of looking
down to prevent your lower back from bending too much. You may also want to
do some lower back stretches before you squat to make you squat deeper,
like this lion twist here, to stretch your lower back.
You can also do this roll here to dynamically stretch and warm up your
lower back. You can do this advanced stretch here to stretch your lower
back and your hamstrings. To keep your heels on the floor while squatting,
so you can go deeper, stretch your calves like this, and do some light
kicks like this all before you squat. But, if you still have trouble going
down deep for squats, do your squats sitting down on a chair or a box, and
once that gets easy, practice squatting even deeper on a lower chair or
box.
Here are some more tips you can use to get a bigger butt while squatting.
Make sure the bar is placed on your upper mid-back and use a wide grip
that's wider than shoulder width. If that isn't comfortable for you, use a
squat pad or a towel wrapped around a bar. Do not place the bar on your
neck, and do not use a narrow grip.
Make sure you focus on pushing through your heels while you squat, and to
help yourself push more with your heels, curl your toes up slightly so all
your pushing goes through your heels, which will activate your butt muscles
more. Another advanced tip for getting a bigger butt while squatting is to
pause for two to five seconds at the bottom of the squat, before squatting
back up. Pausing at the bottom makes your butt muscles work more to help
you stand back up.
You also want to use moderate to heavy weights when squatting to build a
bigger butt. So, make sure you're using a weight that's heavy enough to
make you do only about three to eight reps per set, and you want to do five
to eight sets of squats with moderate to heavy weights.
Since you'll be using heavier weights, make sure you have your spotter, or
do your squats on a squat rack or a smith machine to help you get your bar
on your back. But first, just set up the pins in a squat rack or a smith
machine so if you do get stuck while squatting, you can safely rest the bar
on the pins without getting hurt.
Let's review, one more time, your main things you need to do to get a
bigger butt while squatting. Place the bar on your upper mid-back and hold
it with a wide grip. Place your feet wider than shoulder width. Point your
toes out at a 45 degree angle. Keep your head up, and look straight ahead.
Squat down as deep as you can. It's the most important thing, the deeper
the better, and push back up through your heels to activate your butt
muscles.
If you need more exercises for your butt, or if you just want to burn fat,
or if you want to do some more things to help you look good naked, just go
to my website nowloss.com. That's N-O-W-L-O-S-S .com, and you'll find
everything you need to help you look good naked.