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(via feelinghealthyagain)

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sweatsalty:

ULTIMATE WORK OUTS FOR YOUR BUTT

Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size.

• romanian deadlifts
• squats (really deep, feet wide and pointed out, knees pointed out too)
• bulgarian split squats
• barbell glute bridges/hip thrusts
• high step ups

Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.

• hill sprints
• squat jumps
• dynamic step ups
• lunge jumps
• box jumps
• plyo step ups
• lateral box jumps
• lateral box shuffles
• lateral bounding
• Brazil Butt Lift - the “bum bum” workout
• kneeling jump squats - these are on my “to try” list for when I’m stronger

Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.

• glute bridges (try single leg)
• hip thrusts (try single leg)
• pistol squats (there are hard!)
• single leg deadlifts
• glute ham raises (you’ll need something or someone to hold your feet)
• lunges (reverse, walking, etc.)
• bulgarian split squat
• high step ups

Other:

• seated band abduction
• stability ball back extensions
• monster & sumo walks
• butt blaster (hip extension) machine
• hip abduction machine - lean forward with butt lifted to target upper & outer glutes, see 4:25 on this video

First part from physicalphoenix

Workout links:

Bikini booty Thong workout 

MaliBooty workout

Hot booty firm up

POP Pilates: Butt blaster

Butt and Cleavage workout

How to get a perfect butt workout tutorial

10 minute booty shaking waist workout

Beach bum workout 

Best butt workout ever

What make you bootyful butt challenge

POP Pilates: Beyonce bootylicious Bum butt Badonkadonk Bonanza 

Pilates butt burner 

3 weeks to an awesome butt

Butt like a Brazilian 

Quick butt workout

Butt lifting exercises 

Best exercises for buttocks

(via wearsalty)

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Printable workout by Blogilates!

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ericalovesexercise:

butt lift example | single leg bridge example | kickback example

I hope everybody knows what a lunge & squat is :P

(via 10000steps)

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sweatsalty:

ULTIMATE WORK OUTS FOR YOUR BUTT

Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size.

• romanian deadlifts
• squats (really deep, feet wide and pointed out, knees pointed out too)
• bulgarian split squats
• barbell glute bridges/hip thrusts
• high step ups

Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.

• hill sprints
• squat jumps
• dynamic step ups
• lunge jumps
• box jumps
• plyo step ups
• lateral box jumps
• lateral box shuffles
• lateral bounding
• Brazil Butt Lift - the “bum bum” workout
• kneeling jump squats - these are on my “to try” list for when I’m stronger

Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.

• glute bridges (try single leg)
• hip thrusts (try single leg)
• pistol squats (there are hard!)
• single leg deadlifts
• glute ham raises (you’ll need something or someone to hold your feet)
• lunges (reverse, walking, etc.)
• bulgarian split squat
• high step ups

Other:

• seated band abduction
• stability ball back extensions
• monster & sumo walks
• butt blaster (hip extension) machine
• hip abduction machine - lean forward with butt lifted to target upper & outer glutes, see 4:25 on this video

First part from physicalphoenix

Workout links:

Bikini booty Thong workout 

MaliBooty workout

Hot booty firm up

POP Pilates: Butt blaster

Butt and Cleavage workout

How to get a perfect butt workout tutorial

10 minute booty shaking waist workout

Beach bum workout 

Best butt workout ever

What make you bootyful butt challenge

POP Pilates: Beyonce bootylicious Bum butt Badonkadonk Bonanza 

Pilates butt burner 

3 weeks to an awesome butt

Butt like a Brazilian 

Quick butt workout

Butt lifting exercises 

Best exercises for buttocks

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(via keep-going-lovely)

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fitnessloveaffair:

Get Your Best Legs

First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.

Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!

These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.

If you have access to a gym try these machines & equipment:

• the leg/hamstring curl machine
• the leg press machine
• the leg abductor/adductor machines
• squats with a barbell and/or dumbbells
• barbell deadlifts 
• lunges with dumbbells
• bulgarian split squat

If you don’t have access to a gym try these exercises at home:

• wall squats
• jump squats
• bridge/hip lifts (try them with your feet on a chair/bed)
• hip lifts on a balance ball (you’ll get an almost instant burn!)
• leg lifts
• inner thigh lifts
• the fire hydrant
• sumo squats
• suicides

These are my favorite leg videos:

• Inner Thigh Insanity
• Slimmer Inner Thighs
• Legs & Thighs Workout
• Booty Blasting Stair Circuit
• Legilates Leg Workout
• Long Lean Legs Workout
• POP Kicks Kickboxing
• Bikini Beach Bum
• Tone It Up Legs & Core

haaa this is weird, it’s my pic. anyways here are some great leg workouts!

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Make sure to keep your back arched/straight (it’s kind of difficult). The common mistakes usually will make you use your quads instead of your glutes, which won’t make your ass look amazing!

(via ishallbehealthy)

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The muscles you use when you squat with proper form.

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(via gottaworkout)

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ULTIMATE WORK OUTS FOR YOUR BUTT

Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size.

• romanian deadlifts
• squats (really deep, feet wide and pointed out, knees pointed out too)
• bulgarian split squats
• barbell glute bridges/hip thrusts
• high step ups

Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.

• hill sprints
• squat jumps
• dynamic step ups
• lunge jumps
• box jumps
• plyo step ups
• lateral box jumps
• lateral box shuffles
• lateral bounding
• Brazil Butt Lift - the “bum bum” workout
• kneeling jump squats - these are on my “to try” list for when I’m stronger

Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.

• glute bridges (try single leg)
• hip thrusts (try single leg)
• pistol squats (there are hard!)
• single leg deadlifts
• glute ham raises (you’ll need something or someone to hold your feet)
• lunges (reverse, walking, etc.)
• bulgarian split squat
• high step ups

Other:

• seated band abduction
• stability ball back extensions
• monster & sumo walks
• butt blaster (hip extension) machine
• hip abduction machine - lean forward with butt lifted to target upper & outer glutes, see 4:25 on this video

Bikini booty Thong workout 

MaliBooty workout

Hot booty firm up

POP Pilates: Butt blaster

Butt and Cleavage workout

How to get a perfect butt workout tutorial

10 minute booty shaking waist workout

Beach bum workout 

Best butt workout ever

What make you bootyful butt challenge

POP Pilates: Beyonce bootylicious Bum butt Badonkadonk Bonanza 

Pilates butt burner 

3 weeks to an awesome butt

Butt like a Brazilian 

Quick butt workout

Butt lifting exercises 

Best exercises for buttocks

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muffintop-less:

This is my glute update HAHA

Leaving for the gym soon to train it! I tried for a long time to change the shape and size of my butt… Pilates, leg lifts.. those silly “butt toning” exercises you see in women’s magazines. The ONLY thing that changed the size and shape of this derrière was barbell squats, stiff-leg deadlifts, weighted lunges, leg presses and other weight-bearing exercise. Thanks to BODYBUILDING workouts, it is finally becoming something I’m PROUD of instead of embarrassed by. 

The thing is definitely growing (as my mom and dad have both assured me). For the first time, I’m actually PROUD of it. I used to have a small pancake butt (my mom affectionately referred to it as a “teacup butt”… as in it could fit in a teacup) -__- 
Well, let’s just say she no longer refers to it as such! ;)

(via striving-to-get-fit)