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Defying Gravity: How to Build a Stronger, Defined Butt

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How to Shape a Better Butt

"If you're willing to spend the time on it, you have a lot of possibility to change the shape of your buttocks," Topp says, when I ask her if there's any hope of nonsurgically plumping my flat one.

In general, the gluteus maximus is a combination of fast-twitch muscle fibers -- that is, rapid-firing fibers, which are tapped for bursts of speed or power -- and slow-twitch muscle fibers, which are the workhorses during aerobic activities. Some studies suggest that the glutei medius and minimus consist primarily of slow-twitch muscles. This means the glutes can benefit from both strength training with high load and low reps, like heavy-weight squats (to work the fast-twitch muscles), and with low load and high reps and endurance exercises, like running and stair climbing (to work slow-twitch muscles). In fact, EMG studies have been done to find which strength moves get each muscle firing, and our Sculpt Your Backside routine puts those principles to work; one flat-fannied tester added a quarter inch to her behind within four weeks.


Of course, a big part of your butt's appearance is dictated by the layer of fat that covers those glutes. "Much of the female posterior is adipose tissue," Reed says. "The actual muscles are shaped like men's, if a little different in orientation because the pelvis is slightly wider."

If extra flab is obscuring yours, your surest bet to uncover its true shape is to follow a healthy 1,500-calorie-a-day diet and add regular cardio on most days to lose fat all over, including around your lower half.

This mix of diet, cardio, and toning will give you the best butt you can have. And that should be the goal -- not J.Lo's or the one belonging to that woman putting her head behind her ankles in yoga class. "People say 'I want her butt,' but you can't have it, and you shouldn't want it," Dr. Marango says. "Instead, within your own structure, maximize what you have." And that's something any of us who is willing to get off her butt and move it can do.

Originally published in FITNESS magazine, January 2012.



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leamay88 wrote:

Although this was very well written, I feel like it needlessly complicates things. The ONLY two things you need to do for a great butt (and legs) is 1. Squat and 2. Fix your diet. Simple as that. Squats are the king of all exercises and you can do them pretty much anywhere. And your diet is very important if you want to get rid of any unwanted fat. If you're unsure about the diet side of things, there's a fantastic program at: -

8/4/2014 05:39:56 PM Report Abuse
symea wrote:

your site has so many pop ups I can never really get to the article, so annoying

5/5/2014 10:18:52 AM Report Abuse
crosskitt88 wrote:

I must say, this was a very well written article. And the person who wrote it, has a good sense of humor. Thank you for this article

3/20/2014 12:41:59 PM Report Abuse
erikagrace643 wrote:

This is an implausible ways in which during which to help out those gals international organisation agency have a personal consciousness of their body parts.. anyway, my BMI is sixteen.8 which I actually have a 5'2 height. what would be the right BMI for my body-build.

9/10/2013 03:01:55 AM Report Abuse
erikagrace643 wrote:

If you are willing to pay the time on that, you have got lots of chance to vary the form of your buttocks," Topp says, after I raise her if there is any hope of non surgically large my flat one.

9/3/2013 06:42:24 PM Report Abuse

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