February 20, 2006

#4: Butt Magic!

Q: Hi Autumn,

I can’t help but notice that all the top female bodybuilders have great butts. You do, too. The problem is, I don’t have one. I mean, I have a butt, but not a good one.

Do you do anything specific for improving the butt? Do you have a workout program? Are you just blessed with a good one? What can I do for mine?

...Cindy

A: Hi Cindy!

Thank you for the compliment. I am sure you have a nice butt! Of course, women tend to be their own worst critics.

Yes, it is true female bodybuilders have nice shapely "butts," and it is from all the work we do in the gym. Now, as for something specific to improve your butt, it is actually better to do multiple exercises that not only shape your "glutes," but also shape your legs as well. You get the best of both worlds. To make sure your glutes are worked properly, Cindy, I recommend you do the following exercises to help you on your way to having "fabulous glutes."

Walking lunges: This exercise targets not only the quads and hamstring, but also your glutes too. Doing walking lunges will also promote balance and co-ordination. Grab a pair of 20-pound dumbbells and lunge in a straight line for approximately 30 feet. Turn and lunge back. Do this four times. You will feel this directly in the sides of your butt.

Squats: Squats are a bodybuilding staple, and if you want to have well-developed glutes these are a must. I recommend using a Smith machine to do your squats because it helps keep you stable, which can prevent injuries. Begin squats by using just the bar and do two sets to warm up. Begin adding weight after each set. It is important to increase your weight so you can get your muscles growing. After your warm-up sets, do four more sets increasing the weight.

This should get you going, Cindy. Stick to this workout and you will have a new curvy butt, and nicely toned legs!

...Autumn Raby, IFBB Pro

If you would like to ask Autumn a question, please e-mail: askautumn@seriousaboutmuscle.com.

SeriousAboutMuscle.com contributor Autumn Raby is from British Columbia, Canada, and is the 2005 CBBF Canadian Bodybuilding Championships Women's Middleweight and Overall Champion. Autumn's win at the Canadian Championships earned her an IFBB Pro Card. Autumn plans to make her pro debut in 2006.