eddiepotter's Journal

My Personal Butt Workouts
Apr 07 2008 15:03

Ok,… it seems like there are a couple of people here that really want to maximize their “booty”.

I’m lucky to have a big butt for a guy, but it’s not by coincidence.  If you are or were a sprinter in track and field….chances are you already have a big butt….it come with the fast running, and that’s where most of the power comes from when running.  There are several exercises that work very very well for getting that max out of you gluteus max…

Squat:  yes yes yes…..this movement is done without weights….do as many as you can with your feet a little past shoulder width apart, and going down no further than 90 degrees/parallel to the ground. When you come up, do not lock the knees….always keep them bent. Beginners try to do 100 in a day...if you consider yourself advanced, then try to do as many as I do...715 per day (5,005 a week).  I only do that many 2 months before a fight...afterwards my legs feel like steel, and Iron man himself would have trouble messing with me....lol

Hamstring Curls: Yes this does help.  It lifts the back area of the buttocks, along with making those hamstrings tight for a full firm backside.  Hamstring curl machines are good here, and slow and controlled is the way to go.

Single leg kick backs: If this don’t get you that killer booty…I don’t know what will.  Get on the floor on all fours, and take one of your legs and push it up and back at the same time resulting in a 45degree kick back.  For advanced people, get a workout band, and do the same thing, but put your foot inside the handle of the band…this will add tension, and create some FIRE on that ass.  After this workout, you can’t tell me that your butt’s not on fire!!!!

Quarter Squats:  these are the same as the squats above (with or without weights).  Get into a good squatting position, and do a squat till you are half way down into the 90 degree position. The entire movement is very very short, and you should feel a burn.  The whole movement is basically a shortened squat targeted specifically for your bum.  Basically, try to stay in the middle of a full squat...so don't come all the way up, and don't go all the way down...stay in the middle, and feel that burn...do 200-300 of these for a nice burn.

Sprinting:  Yes that’s right…fast sprinting is very very good for building booty.  I suggest ins and outs.  Ins and outs are done on a 400 meter track, and it’s basically just sprinting the straight, and jogging or walking the turns…these sprints must be fast, and a proper warm-up is required (1 mile is usually a good warm-up with some drills).  if you have questions about this please let me know, because this can be very very damaging...meaning it's very very easy to pull a muscle while sprinting.

 Steps: The name says it all folks...find some pretty long steps, and walk up the steps skipping one step each time...use you butt muscles to push off the previous step...it's tough after doing about 20 of them you legs will feel like jello, but your ass will feel like WHOA!!!.  be very careful not to hurt you hamstrings on this one...a good warm-up should do the trick.

Wall squats:  OUCH!!!!...these are not for the weak…I love wall squats…I usually do 15 minutes of wall squats at a time.  Get into a seated position leaning against a wall with both feet flat on the floor, and stay there at a 90dergee angle for as long as you can.  There is no movement in this exercise..you just sit on an imaginary chair and you can read something if you could stay there as long as 3 minutes.  Every 15-20 seconds, you can come up past 90 degrees for a short 5 second break, and then go right back down to 90 degrees and continue.  Advanced people…do it with one leg, and switch every 15 seconds.

Ok people…Ive given you half of my personal ass workouts…all I want you to give me in return is the time and motivation to do them…get busy….

POTTER