S. Cardenas - Exercises to Grow Your Booty From Home: 17 of the Most Effective Glute Workouts. Lose Weight, Gain Curves

Copyright 2018 S. Cardenas. All rights reserved.

The information provided in this book is correct to the knowledge of the author. Nevertheless, any information you derive from this book should not serve as a substitute to professional medical advice and treatment. After reading this book in its entirety, you, the reader, are encouraged to review related literature.

You are also advised to consult your doctor first to find out if you have any underlying condition that makes it hard for you to improve your buttocks size. Furthermore, you should get proper diagnosis regarding your past or existing injury and health condition. You should seek approval from your doctor before you carry out any of the exercises included in this book. Do not proceed to exercising if he or she disapproves of you doing any exercise, specifically the ones featured in this book, which may adversely affect your health.

This book was written without taking into account your individual physical condition and needs. Therefore, you should not expect the results to be the same among all readers who carry out the exercises included in this book.

The author holds no liability over how you utilize the information provided in this book. You are encouraged to carry out the exercises as safely as you can. Any injury or damage to property resulting from the performance of an exercise featured herein is the sole responsibility of the doer.

Thank you for considering this book in your quest for a big booty!

Nowadays having a butt that stands out is among the body goals of women and men alike. This book will further help you understand the appeal behind it. But more importantly, this will introduce you to the healthy and efficient ways of improving your bottoms size.

If youre one of those who arent blessed with a great behind, this book will fit you perfectly. Featured herein is a list of booty workouts that are all doable and inexpensive. Theres no need for you to subscribe to a monthly gym membership, hire a workout trainer, or buy bulky workout equipment. With the exercises included in this book, enhancing your bum can be done in the comfort of your home and with the help of a few gears. And even better, there are pictures provided for each exercise to show you how each workout is done!

While the exercises listed in this book are all for improving your butt, they often come with additional health benefits. Aside from exercises, additional tips are also added to help you achieve your dream bum sooner. Get to know these benefits and tips as you read this book. I made this book to be straight forward and provide you a list of the most effective workouts for the booty that will help you increase its shape. Stay consistent and you will see results.

Thanks again for downloading this book. Have fun reading and exercising!

Before you proceed to any butt-enhancing workout, you need to understand first what makes up your bum. Perhaps, you have encountered the term glutes before. Glutes is an informal term referring to the gluteal muscles which consist of gluteus maximus, gluteus medius and gluteus minimus, with the gluteus maximus as the biggest and nearest to the skin. All in all, these muscles mainly form your buttocks size and shape. Obviously, training these muscles can boost the overall appearance of your bum.

Aside from the gluteal muscles, your bum is also made up of skin, subcutaneous fat and posterior muscles. Even if you have pimples, cellulites, stretch marks or other skin problems on your behind, these will not influence the shape of your butt. However, your skin may stretch when growing the booty and therefore, might cause stretch marks if you are more prone to them. Having some cocoa butter handy during your journey of growing the booty and continually following these exercises would be helpful in preventing some stretch marks from forming.

The softness of the butt is largely attributed to the layer of fat right beneath the skin, also known as the subcutaneous fat. This type of fat can be found in other parts of the body, but unlike the one in your bum, the presence of this fat elsewhere doesnt seem pleasant at all. This fat is also a health risk when its located near your internal organs. Unlike your muscles, though, you cant do much regarding the fat in your butt as its distribution and quantity are mainly controlled by your genes and hormones. Thanks to the hormone estrogen, women tend to store more fats in their buttocks region compared to men.

As to the posterior musclesor the muscles found at the back of your glutesthey cant greatly affect the shape of your butt as they are located relatively far from the skin. Moreover, simply training your glutes can already enhance the firmness and efficiency of the posterior muscles.

Now that you know what mainly determines your butt size, you can understand why exercising your gluteal muscles is an ideal way of improving it. The question now is how to do it easily, safely and effectively.

Glute workouts are generally safe provided that you adhere to instructions and that youre free from any injury. While you may be doing them solely for improving your bum, you are likely to end up enhancing your overall strength and stamina. Additional benefits include better posture, fat loss and injury prevention.

Due to prolonged sitting, your gluteal muscles become inactive, making them unable to do their basic functions such as providing support when you walk, run, climb or turn. It causes you flat butt as well. The good news is that activating your glutes simply requires working out.

Preparation

Exercising your way to your ideal butt size is possible, but it tends to take time. Nevertheless, theres no need to sacrifice working hours just to accommodate a 30- to 60-minute workout. You can simply allot such time before you prepare for work in the morning or after you arrive in your home in the afternoon or evening.

If you already have a fixed workout routine, preparing for additional exercises for your glutes shouldnt be that hard. Aside from time allotment, finding workout essentials (such as clothes, shoes, mat, and resistance band) wont be much of a challenge. In case you dont have dumbbells or barbell at home, you may want to invest in them though. In addition to glute workouts, you may also use them for enhancing the function and appearance of the others parts of your body. In all honesty, adding weights to glute exercises is the key to what allows your booty to gain a bigger shape and a rounder look.

Committing to a workout feels too hard, though, if youre a newbie who wants to train at home. To help you remain committed, you should design a workout schedule which you are comfortable with. If you want, you can opt to work out for only three days a week. You may start with only a few glute exercises which may only last for around 30 minutes. It will take you more weeks or months to get notable results, but at least you dont feel too burdened by the idea of working out for more days.

You may choose to sustain such schedule until you get to your ideal butt size. Another option is to improve the frequency to five days and/or to increase the number of glute exercises you do in each training session.

As to your workout sessions, they should be consisted of three stages: warming up, training and cooling down. Basically, the warming up stage prepares your body for the training stage which consists of the rigorous glute exercises. The cooling down stage comes last and its intended to minimize the soreness from the workout and speed up your recovery.