Let’s be honest here both men and women LOVE looking at a well rounded, toned butt and a pair of toned legs to go with that.
Having a round beautiful butt is not that hard if you know what exercises to do to target the glute muscles.
These are the perfect exercises if you want to get that bikini body and get him to look at you as a goddess.
And for you to get her craving to touch you and get it on with her anywhere and anytime these 3 exercises will help you achieve a higher testosterone level and a greater sex drive as well as tone your legs and get you right in shape by losing a couple of pounds of fat.
The “ass” is comprised of the gluteal muscles which are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus.Their main function is the extension of the leg and secondary actions include abduction (gluteus maximus,gluteus medius,gluteus minimus) ,external rotation (gluteus maximus ,gluteus medius),internal rotation (gluteus medius ,gluteus minimus)
1.Deep squats are a MUST:
You see in the image here the muscles you are targeting while doing squats .
The deeper you squat the more it targets what matters most:the ASS and the hamstrings :semitendinosus and semimembranosus(they are not targeted unless you go deeper than 90 degrees, but don’t expect to really work them unless you do other exercises specifically for them).
Squat tehnique is rather simple here are the points you should follow:
a)Straight back with head looking up
b)Legs apart at shoulder length ; to target the glutes point your feet outwards and don’t let your knees cave in on the way up
c)Always put a plank of 1-2cm under the heels to go deep while squatting
d)Maintain your ankles,knees,pelvis,torso and shoulders straight forward on your way down as well as your way up
e) If you squat with a bar ALWAYS move your trapezius muscles back and up to sustain the bar on the muscles and not on the spine.
Do 6 sets of 20 repetitions with 1 minute pause between the sets.
The main muscles targeted by squats are the quadriceps muscles and the gluteus major.
Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings. A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps.
Hip thrusts are an efficient exercise for hypertrophy of the butt/glute muscles!
Put your elbows/or back on the bed if you want to use weights as you have a more horizontal position or your back and neck on the ground and push your waist forward then relax and let it down on the ground again or only lower it if you’re doing it on the elbows.
Do 5 sets of 15 reps and 30 seconds pause between the sets.
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