Want to know what is the best butt exercise to get that sexy tight firm butt? I don't think I know one single woman that doesn't want to achieve a tighter firmer butt.

Well, the answer to your quest for the best butt exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. I'll cover one of the most effective exercises for tightening the old buttocks in this article.

It's called the single-legged Romanian Deadlift. It's a great exercise for firming both the butt and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here's how to do it:

1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.

2. Maintain a very slight bend in the knee throughout this exercise.

3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.

4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that's planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.

5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)

Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple sets, I guarantee you'll be feeling this big-time in your buttocks and the back of your thighs!

I know it may sound a little complicated, and the first time you try this butt exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you'll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.

Once you get this down and practice this killer butt and thigh exercise regularly, you'll be well on your way to showing off a tighter, sexier butt!

If you're interested in finding the best techniques for a flat sexy stomach, go to Flatten Your Tummy.

Read more...

While most guys focus on building muscle and tone in their chest and arms thinking these are they key areas that attract women's attention many forget to do butt exercises for men and end up with either a flabby set of buttocks or sometimes a flat bum with no musculature at all which is not optimal to look good or feel good.

1. Squats
Squats are one of the best exercises you can do or your bum and for everything else too ... when at the gym you can load weight as well but this is not essential if you are just targeting your rear. Technique is the most vital part of doing a squat so make sure that you keep your back straight and stare straight ahead while tightening those butt muscles hard along with your core muscles as you descend and ascend. It is this tight focus as you do squats that will exercise the bum and also many other muscles releasing growth hormones while you do it which happens with an all body exercise like this.

2. Lunges
After squats, lunges are probably the best for shaping the butt. Lunges are performed by placing one foot forward while you bend at the knee with the other. To make the lunges do more and produce better results for the butt muscles, do them either with a barbell across your shoulders or when holding dumbbells by your sides.

3. Raised-Leg Curls
Get down on all fours on the floor wearing an ankle weight on your left foot. Raise your left leg to about butt level and extend it straight, away from your body and roughly parallel to the floor.




Curl your heel toward your butt until your lower leg is perpendicular to the floor. Keep your thigh parallel to the ground. Your thigh shouldn''t move much—all the movement is done below the knee. Don''t sway your body or arch your back, and concentrate on the contraction in your butt. Do one to three sets of 8 to 12 reps for each leg.

Get great abs : tired of sit-ups?

Read more...