How To Make Your Bum Bigger

Amanda Latona Shows How She Gets Those Glutes Bodybuilding

Hey, everyone atBodybuilding . My name is Amanda Latona. I am the 2009 Flex Bikini ModelSearch championships winner. I am a Team BSN sponsoredathlete and an IFBB Bikini Pro, as well as a Muscle Fitness Hers cover model. I am here today going to showyou a pro bikini glute training workout so you, too, can havesculpted bikini glutes

like a pro. If you're a beginner atexercising, don't worry, don't be freaked out, I'm gonna walkyou right through everything. Start light. You know, you don't have to dothe heavy rep range or the heavy weights like I do, or don'tstart with all of the exercises. Say, choose threeinstead of five.

Although I train every body partonce a week, I actually train glutes twice a week. I do it once on a Monday whenI'm strong, I'm fresh, and I do it again on a Friday. I mean, who doesn't wanta great butt, righté Yeah. Butts are back.

Okay, guys. Here we are on the leg press. Today I'm choosing to do myfavorite positioning, which is feet together. It allows me to lift heavier,get a little more strength behind me, and also shapes theouter sleeves, which is a very nice look to have. We're gonna start heavy on this,so choose a weight that can

allow you to do 10 to 12 reps. If you need a spotter, get one. Safety is first, guys. Gotta keep it safe. So what you want to do isyou don't want to start down here.' cause you never want to haveyour knees going over your toes. I like to do rightin the middle.

Remember, the higher you go up,the more emphasis you get on the glutes, which is why we're here. Okay, here we go. Also, when you're doing this,remember to press through your heels. Whenever you press through yourheels, basically, I like to be able to lift my toes up, 'causethat's how I know that I'm definitely gettinghittingthe glutes.

How to make your butt bigger rounder using 2 chairs

To get a much firmer, rounder, and biggerbutt, you're going to stand in between two chairs. You're going to placeone leg towards the chair in front of you and you're going to also putboth hands on the chair in front of you and you're going to place your otherleg on the chair behind you. Then you are going to bend your front legand squat all the way down until your back leg's knee touches the floor. The whole time you're doing this exerciseyou want your heels to stay flat on the floor at all times and you want toconcentrate on pushing up on your

heels while you do this work out because whenyou push up on your heels, you're going to feel your butt muscles workingmore. Also, do not let your heels come off the floorand don't let your knees glide over your toes while doing this exercise.If you can't go all the way down without your heels coming up off thefloor then don't go down as far. Just go down as far as you can without yourheels coming up off the floor. But remember this, the deeper you squat down,the better butt workout you'll get.

You can flex your calve muscles before doingthis workout to help keep you heels flat on the floor. As this butt workoutgets easier, you may not feel it as much in your butt, so to make this aneven better butt workout, you can use one arm on the chair. You can useno arms. You can use one dumbbell and one arm on the chair. Or you can use noarms and two dumbbells.

Get a Butt Like Kim Kardashian in 4 Minutes

All right. For this athome 4 minute buttworkout, we're going to be doing hip thrusts. And if you don't know how todo hip thrusts, go to downloads hip to see how to do hip thrusts.Okay. Let's get ready. Get your chair and place it securely against thewall like this, and get yourself set up like this. Okay. When I saygo, we're going to start doing hip thrusts, and we're going to hold and squeezeat the top of each rep for 5 seconds. All right. We're going to startin 5 seconds. Get ready. 5,4,3,2,1.

Go. All right. Come on. Squeeze that butt.Make it a tight fist. Squeeze it. Squeeze it. Come back down, right backup. The whole time, I want you to pretend that your butt is like a fist andyou want to squeeze that fist tight. Squeeze it hard. Come on, tighten itup. Tight butt. Come back up. All right. Squeeze it. Squeeze it, workingthat butt. It's just a short 4 minute butt workout. Don't quit. All right,go back down. Come back up. Squeeze, squeeze, come on. Make that tightfist, come on, squeeze it tight. Go back down, come back up. Come on, squeezethat butt.

Your butt should be so hard right now, itshould be real hard. Rock hard butt. Go down, come back up. All right. Squeeze,squeeze it, squeeze it tight. Come on. Tighten it up. Come on. 5seconds. Go back down, come back up. Come on, we're almost finished. Come on.Squeeze it. Keep squeezing it. Keep squeezing it. Go back down, go back downright now. All right. Come back up. Squeeze it again. And look, if thisis too easy for you, use some extra weight. Come on, challenge yourself.Go back down, come back up. Momma, let's make that fist. Always make thatfist with your butt. Always

squeeze it, squeeze, squeeze, go back down.Right back up. Is this the last oneé I don't know. Squeeze. Stay in therewith me, hang in there. Come on, keep squeezing, keep working. Go back down.All right, I lied to you. This is the last one. Come on, squeeze. Squeezeit tight. Make a tight fist with your butt. Come on, squeeze, it's thelast one. All right, come back down. All right, now 1 leg. Come on, 10 ofthese. 1, keep going. Keep going. Just 10 of these. Come on. Keep going.If it's too hard, use both of your legs. Come on, keep going. Keep going.If you can only do 5, that's

Okay. But we're going to do 10. If you cando more than 10, go ahead. Do that, but hang in there. Don't you quit. It'sjust a 4 minute workout. Come on, don't stop. Come on, don't stop. Comeon, 3 more. Come on, hang in there. 1 leg, come on, keep going. Push yourself.Working that butt. Don't you ever quit. Think about how nice you'regoing to look. All right, going back to 2 legs again. Come on, come down,come back up. Squeeze, make that fist. Hold it. This workout is halfway over.Don't you give up, you've made it this far, you might as well just finishit out.

Come back up, squeeze it, make a tight fist.Remember your butt is a fist. Squeeze that fist. Come back up. Hold it,squeeze it tight. Squeeze, squeeze. Come on, come back down, go backup. I don't want you to quit. I don't want you to quit. If 5 seconds is toolong, squeeze for 3 seconds, but don't you quit. Come down, come back up.Come on, this workout is almost over. Keep squeezing. Keep on squeezing.All right, go down, come back up. See, look, you only have about 4more left. Just 4 more left. Come on. Hang in there. Don't you even think aboutquitting. Go down, come back

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