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Incorporate these techniques into your daily butt busting routine to get better results…in less time! Remember: while there’s really no such thing as spot training, incorporating a creative workout strategy, while eating right and getting in some cardio several days a week, will have you in double-take worthy shape in no time.
Keep your butt in plain view.
When targeting a problem area, people are usually inclined to cover that spot, but experts suggest exposing it in the workout clothes you wear. Exposing your bottom will allow you to focus in on that area and allow you to watch your muscles work while you sweat. You will also be able to see your results as they manifest.
Use weights, not just your body weight.
Adding weight to basic moves like squats or lunges will maximize your results.
Try the 30-second rule.
Instead of rushing through squats and lunges, freeze in the lowest position for 30 seconds. This will allow you to take an extra-deep contraction through your glutes and core and stabilize your body before standing up again.
Take it slow.
When doing strength training, don’t rush through your repetitions. It’s true the faster you do the reps the quicker you will get done, but doing this will stunt your results.
Do mini workouts all day long
Try and make the most of your breaks all day. Try keeping a set of ankle weights in your drawer and doing standing leg lifts or leg extensions during phone calls.
Tone While you walk
With each step, when one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot and press off with your toes. You’ll feel your glutes contract with every step.
SOURCES:
By De’Laney Rowland, BDO Staff Writer (BlackDoctor.org)
Thank you for visiting BodyNomics.com | 
December 19, 2010
hello buffie i have a question. i wanted to know are your butt exercises for woman who absolutely have no butt or for woman who already have a big butt just want it to be a little bigger, because im one those females that has always had a bigger butt for my size. i have never exercised for it, it is in my genes because my mother is build the exact same way, so its comes natuall rather i wanted it or not but lately i feel like ive been losing a little of it so i was wondering how to get it back. except i have alot of fat around my butt and i want to build muscle so that it would look alot bigger but i dont want to lose any of the fat that is alreaddy on there because i dont want it to look smaller at all. so is there a way i can build the muscle without burning the fat, i probably should alrerady know the answer to this but like i said earlier i dont exercise much at all unless its sit ups and crunches thats every blue moon.
heyy Nicola…did you get an answer for your question…if yes can you send it to me please?
thnak you
Stored fat on your body comes from consuming more calories than your body burns off. Hypertrophy(bigger muscles) comes from training like lifting weight or resistance training. So I’m sure you can gain fat and muscle simultaneously. But when you gain fat remember that the fat will not only accumulate in the glute area but all over the body. Gaining more muscle mass does assist in burning fat. But not as much fat as most people may think.
hi,Buffie i just want to thank u for everything my questiosn is :How long after i can see the result of my workout if i workout two hours a day ? (is for the butt) ………
Hi, Buffy wanted to know is it still possible to get a big butt by building muscle if it’s not in your genes to have a big butt? my thighs are huge and I have hips but just a small odd shaped butt that looks big and certain pants, how can I reshape it and make it much bigger
Hi buffie wanted to know how i can gain more wait in my butt and hips i used to curvy but then i lost weight and my curvy shape disappeared and i desperate to make it bigger again.
hello buffie i want to know can i get a butt by doing your butt exercise? im trying to get right for my wedding and four year. can you help if you can? Thanks
Hi buffie can u give me a workout routine I have medium built nice butt big arms and big stomach due to new baby!!!@
I don’t prescribe workout routines. Sorry.
I get bored with workout routines fast. I like doing mini exercises – but can you get maximum results without having to do boot camp workouts?
Anything is better than nothing at all. It’s very important to find exercises that you enjoy therefore you will be more motivated to workout. Maximum results will all depend on your fitness goals and what you’re trying to accomplish from exercising.
I want you all to know that I recently lost almost 130 pounds. Although I was over 300 pounds, I was curvy. However, due to my rapid weight(gastric bypass), my butt went south. I started back going to the gym and started asking questions. I work out 3 times a day…cardio for about 20 minutes, 1 hour of treadmill on incline, stairmaster for 20 minutes. I do squats and lunges each night before I go to bed. I have noticed a dramatic difference in only three weeks. There are some good videos on youtube on how to PROPERLY do squats and lunges. If done correctly, you will feel and see results quickly. I am speaking from experience. If I skip my cardio, I don’t miss a night of squats and lunges, LOL!
That’s wonderful! Keep up the positive work
I’ve never been more motivated than now, i went to a place where they calculate your body mass & such & my calculations were devastating. Im 35 yrs old with the insides of a 52 yr old, I’m not a gym person but I am deticated to challenging myself to creating a better me I just don’t know where to begin I’ve tried cardio went out an brought some home exercise equipment but just not sure if I’m working the whole body…
Always remember to start off slowly and progress forward. Doing something is better than doing nothing. I have tons of videos on my site to get you started. You can use any of my videos to start with but don’t start off too fast or too heavy. Listen to your body.
Elliptical ? What part of the body does it target?
total body including the heart
Hello Buffie, I have a problem, all the weight that I gain goes to my neck, face, and upper body. I want to achieve an hourglass figure (you know big hips, thick thighs & calves, and a big round butt). My legs are very skinny and do not match up to my upper body at all. I’ve just started to exercise my whole body but mainly on my lower body. I am hoping that the more calories I consume while go into the areas where I have been working out and making them bigger. I am pretty desperate to have a voluptuous lower body , is there any advice or tips you can give to help me out?
Also, I have been trying to gain weight in my lower body for sooo long and i am very impatient, so is there any thing I can do to speed this process up?
eat and exercise…but you will gain it all over the body and not just in your lower half
Weight gain is through out the body and not just in one area. You can build muscle in the areas that you want to build at.
Hi buffie. I’m alyssa all the way from jamaica. I’m a fan of u. I would like to do video modeling also. My problem is I feel most confident when I’m at home away from other female especially my friends due to my body. I do have a nice shape I’ve been told that quite often but honestly I am not comfortable. I have wide hips and thick thighs but my butt is flat. What exactly can I eat to gain more weight in the buttocks area? Most of the weigh goes to my thighs unfortunately
There’s not a specific food(s) that you can eat that will only give you weight gain in the butt area. When a person gain weight it’s gained over the entire body.
Hi Buffie ” first i want to say i love the website, I think u should make a dvd ,thats if you don’t already have one . Well Buffie i was 193 lb ,but in two months i have lost 10 lb . My stomach is much smaller but i’m still not happy ! I’m working really hard to get a flat stomach ,any tips ? Oh and i think the butt exercise you do with the stool is a winner!!!! because i lose my butt very fast when i workout and since i been doing that ,i notice my butt look more curvy
Hey Buffie first I would like to say thank you… And that I have learned a lot from you and I kno many women appreciate how you helped them. But I have one question…If I drink a protein shake in the morning and after my workout,would that be too much? Im tryna get bigger legs and a bigger buttocks..
I have a video on how much protein is recommended. Please watch: http://www.bodynomics.com/if-you-want-results-you-need-to-watch-this-video/
Hi buffie, when i sow this site i started to do butt exercises.. i do deadlifts, lunges and squats with weights, 2 times a week.. I would like to know if that`s good enough to make my butt bigger, and how soon can i expect the results? thanks in advance
Hi Buffie, I was reading about what it takes in order to build muscle, they suggested to wait in between workouts to allow your muscles to heal. I was wondering if you followed this regimen? If so how long do you wait in between workouts?
That’s true. I usually wait until my muscles are not so anymore…about 3-4 days.
Ok, thanks! I watched your video on if I want real results right after I had asked the question and that’s about how long I’ve been resting in between workouts.