Butt Exercises, Nutrition, Tips – Complete Workout


It’s no surprise to see women at the gym often working out their lower part of their body, such as their legs and glutes. Butt exercises including legs are often worked out more than they are supposed to. Two body parts that most women often worry more than any other parts of their body besides facial and hair though they are not considered muscles you could work out.

Recent studies show that most women workout their butt and legs more then three times per week, not including exercises such as the stair-master, treadmill, elliptical and other similar exercises that are usually performed before the final workout.

Working out the same muscle every day isn’t healthy for the muscle tissue and the way it repairs itself. It can cause your gains to slow down while not allowing your body to perform it’s very best the next time you work out the same muscle.  It is recommended that you let at least 48 hours go by before working out the same muscle. The muscle will repair – getting it stronger and more fit looking while being fully rested, it will perform at it’s very best during the following workout. If you would like to increase the size of your butt and thighs, this is something you must follow.

Butt Exercises -Workout – Nutrition


All exercises are unique but none are alike and the same thing goes when it comes down to results and what exercises are better than others.

None of us likes to waste time, especially when it comes to working out and all the sweating and soreness. We often look up to others at the gym, especially when they look like they know what they are doing. We start noticing exercises that we never tried before, thinking that’s what we might be missing from getting results like “theirs”.

Finding the right exercise for the results your seeking isn’t hard, what is hard is the way you are performing the exercise, the amount of weight your using, the repetitions you are doing and of course as we mentioned above – recovery.

For some, letting your butt and legs rest for at least 36-48 hours before working it again isn’t an issue. Research shows that most women often workout their lower part of their body thinking that it will improve the appearance, strength and bring in results a lot faster. That’s not true, and not only will it not bring you better and faster results but it can actually reverse and slow down the recovery process. Slowing down recovery will slow down your results!

Barbell Squats is the King of all leg and butt exercises, working out 256 muscles in just one movement! If you’re looking to increase overall body strength and lower body appearance, this exercise is a must.

Top 5 Butt Exercises

  1. Barbell Squats
  2. Dumbbell Lunges
  3. Butt Blaster
  4. Dumbbell Step-Ups
  5. Butt Lift (bridge)

Barbell Squats


This exercise is one of the best butt exercises without a doubt. Barbell squats activate 256 muscles in just one single movement, making it a great exercise for your whole lower body.

Leg toning – Squats target big muscle groups such as the butt, hips and thighs. It engages your quadriceps, hamstrings and calf muscles, which it helps toning and strengthening of the legs. One of the best lower body exercises that can be done anywhere with or without weights.

Butt Lift – If you’re looking for the ultimate butt lift, squats will deliver. Targets your buttocks with a unique uplift technique, and being able to increase the weight is a positive thing. Remember to squeeze your glutes and hold for at least 2 seconds before coming back down, this will deliver impressive results in a very short time as your directly target the muscle.

Dumbbell Lunges


Improve your leg appearance by toning and burning stubborn fat around it. Excellent exercise for those who want to improve stability, appearance and size (lean tone muscle).
Dumbbell lunges are not hard at all. The results this exercise delivers is mind blowing in so many ways.

Overall Body Stability – Dumbbell lunges will improve your body’s overall stability. This exercise helps you manage and control your body while strengthening your calves, thighs and glutes.

Glutes and Legs – Highly targeting your thighs, it will burn stubborn fat all around it, improving your leg appearance while building lean muscle, allowing your thigh to look full and toned.

While targeting your thighs on the way down, this exercise activates your glute muscles to engage with the activity. Pushing up and squeezing your glutes at the same time will push for extra results.

Butt Blaster

Just from the name of the exercise you known deep inside it works even if you haven’t tried it before! Butt blaster directly focuses on your buttocks and made specifically for that, though it doesn’t make it as good as old school barbell squats butt blaster has it’s own unique ways of ways of targeting your butt muscles.

Butt Exercise – Butt blaster is one of the best butt exercises when it comes to using a machine to perform an exercise. Since a machine is being used to perform the exercise, it makes it easier for the individual to successfully accomplish the exercise without any mistakes that can cause bodily injuries. Performing an exercise correctly not only does it keep your body safe from injuries, but you will notice results faster since you target muscles directly.

Leg Strength – Butt blaster doesn’t really workout your legs and should not be used as an alternative leg workout. Butt blaster simply works out your butt muscles directly while strengthening your legs. This exercise might improve your leg appearance a bit, but as far as your glute muscles go.. right on!

Dumbbell Step-Ups


Great lower body exercise for building up strength to your legs. Not only will you see a great strength improvement, which that later on helps you manage toned muscles to your legs and butt, it can also have a huge positive impact on the four headed muscles at the front of your thighs.

Thigh Tone – As mentioned earlier above, dumbbell step-ups focus directly on the four headed muscles at the front of the thighs. The way this exercise is performed, on your positive and negative repetitions you will feel the instensity on your quadricep at all times giving the thighs no time to rest.

Glutes – Dumbbell step-ups are much easier on your lower back than squats are, but since step-ups don’t require forward bending of the torso, doesn’t work the glute muscles as much as squats. You will notice the difference on your butt, since it will help it lift while toning at the same but you will also notice on the strength on your legs improving weekly.

Butt Lift (bridge)

Amazing butt exercise that highly focuses on burning the fat around your buttocks while helping it look tone and full. The most greatest thing about this exercise is that it can be done anywhere at anytime! No weight is required or machinery but using a plated weight or dumbbell to this exercise can improve results.

Tightening of the Glutes – Most simplest exercise that works succesffully every time. There’s no way you will mess it up since it requires no skill besides laying down with your back on the ground and positioning your body correctly for the exercise.

Butt lift exercise mainly focuses on burning stubborn fat on your buttocks area while improving the tone appearance and fullness at the same time, a popular exercise and unique in it’s own way seperating it from the rest of the butt exercises.


Workout Program

Exercise Sets Repetitions
Barbell Squats 4 14
Dumbbell Lunges 4 16
Butt Blaster 4 16
Dumbbell Step-ups 3 14
Butt Lift (bridge) 3 14

You Should always allow time for your muscle to recovery and heal, especially your legs since they are considered big muscle groups they require more time to recover. Without recovery there will be no results and possible injury, all your hard work would be a complete waste without letting your lower body recover after a brutal workout.

Follow the workout program above for your legs and your butt twice a week with days evenly spreader apart. You should NOT workout your legs more than twice a week, focus on other parts of your body such as your arms, abs, back, shoulders and so other muscle groups that need improvement.

Working out all your muscle groups in one day is not recommended and you should focus on body parts per day.




As far as your nutrition goes, you should focus on high protein, low-calorie and carb consumption with very minimal unhealthy fats.

If you want to achieve results within a month, results that will be extremely noticeable to you and others then you can’t skip on a healthy nutrition and continue to eat unhealthy fast food such as burgers, fries and candy.


Protein is very important when it comes to losing weight, building tone muscle while helping you speed up your recovery process. Without any protein the muscle fails to recover itself from after an extreme workout.

Focus on consuming about .5 grams of protein per body pound that you weight. So if for example you current weight is 125 pounds, then you would need to eat half of that in protein which is 62.5 grams of protein per day. This will help you burn stubborn fat, recover much faster while eliminating muscle soreness and help you build fuller legs and butt!

Healthy Fats

Monounsaturated fats and polyunsaturated fats are consider good fats. You need them daily as they are very beneficial into losing weight, improve the health of your heart, lower bad cholesterol and improve your overall health.

Focus on getting your daily Omega-3′s and Omega-6′s daily to see improvement on your overall health and appearance and stay away from high saturated fats.

Monounsaturated Fats

  • Olive Oil
  • Canola Oil
  • Sunflower Oil
  • Avocados
  • Olives
  • Peanut Oil
  • Nuts

Polyunsaturated Fats

  • Soymilk
  • Walnuts
  • Safflower Oil
  • Soybean Oil
  • Corn Oil
  • Sunflower
  • Flaxseed
  • Lower-Body Exercises
  • Workout
  • Nutrition
  • Tips
  1. Barbell Squats
  2. Dumbbell Lunges
  3. Butt Blaster
  4. Dumbbell Step-ups
  5. Butt Lift (bridge)
  • Barbell Squats : 4 Sets w/ 14 Repetitions
  • Dumbbell Lunges : 4 Sets w/ 16 Repetitions
  • Butt Blaster : 4 Sets w/ 16 repetitions
  • Dumbbell Step-ups : 3 Sets w/ 14 Repetitions
  • Butt Lift (bridge) : 3 Sets w/ 14 Repetitions
  • Protein
  • Low Carbs
  • Low Fat
  • Healthy Fats
  • Omega-3′s & Omega-6′s
  • Fruits
  • Vegetables

Anytime you perform an exercise and you want to take it to the next level for better results in a shorter time, then you need to add in some “negatives” to your sets.

Negative reps will give your muscle the ultimate workout and activate a lot more muscles that weren’t being used.

Also squeezing your muscle at the end of every rep, will give you a more defined look while eliminating targeted fat.

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