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The Gluteus Maximus is one of the largest and strongest muscles in the body.

There are different names so call it what you like ...

buttocks, butt, behind, bottom, backside, buns, booty, ass, arse...

It is amazing how media media can influence people. Take for example the J-Lo butt phenomena. Since then a lot of women want to have a butt like her.

You will need to have a proper training regime and nutrition in place to get great glutes. It will take some time to get a firm butt, but it is possible.

Liposuction is one of the alternative ways to firm up your butt. Nowadays they even do butt augmentation. The natural way is the safer route to go.

A good healthy diet and exercise will firm up your butt if you are dedicated.

* Build a beautiful butt

So you want to look your best in a bikini, do you? You are ready for action, the winter blues have disappeared with the emergence of the blue brilliance of the springtime sky. This time you mean business and you want to know how to work that gluteus maximus into a booming booty.

These four exercises outlined below will get you closer to a desirable derriere. If these exercises are incorporated into your exercise routine you will increase muscle mass, develop and tone, burn up those calories and strengthen your system for an fabulous physique.

Exercise #1- LUNGES

Stand with your feet hip width apart, tall and strong. Bring one foot forward and solidly place your foot down, almost touching your opposite knee to the ground. With one graceful movement, replace the foot where you started out and repeat. If you have problems with your knees or you begin to feel pain, alternate legs to make it a little easier. Start of with 10 lunges on each side, gradually increasing repetitions to 20. Perform 2-3 sets of this exercise.

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* Attention Busy Women: Follow These Tips if You Want a Sexy Butt

You want a better butt, right? Of course you do, otherwise you wouldn't be reading this.

Well, there are a few things you need to know when it comes to getting a butt that you're proud of.

First you must make sure you're working your butt muscles with every exercise you do that's targeted to your butt.

I know that sounds stupid, but it is very common for women to not even work their butt muscles when they're doing an exercise that's supposed to be working their butt.

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* Butt Exercises - The Way to Great Buns

Technically, the butt or buttocks is composed of the gluteus maximus muscle, the largest and most visible of the three gluteal muscles. While these muscles are considered a part of the hip in general anatomy, the gluteus maximus is often targeted by itself during exercise because it is so visually obvious. There are few portions of the body in which excess weight is more blatantly obvious than the butt.

Butt exercises don’t only offer benefits to those looking to lose weight, however; the gluteus maximus is a large, powerful muscle responsible for extension of the femur and for maintaining posture while standing and allowing a person to stop once they have started walking. A weak or underdeveloped butt will hinder movement and make one unsteady when standing. Thus, butt exercises are valuable to anyone, from the most dedicated bodybuilder to the person simply looking to keep fit as they age.

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* Easy Butt Exercises For a Beautiful Butt - Sexy Buttocks

The first factor that has led most, if not all, women to success with toning up their butt through exercise is this:

Consistency - sticking with their butt targeted exercise program on a long term basis.

Women start & stop exercise programs all the time - & those people are always the first to complain "I can never get my butt to look firm and toned."

Getting a super sexy butt and firmly sculpted thighs is not working out for a few weeks, or even a few months, and then stopping - it just doesn't work that way.

You must be consistent with the proper butt and thigh exercises to achieve the look you want.

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* Fat Loss Tips For Busy Women Wanting to Get a Sexy Butt

You want a better butt, right? Of course you do, otherwise you wouldn't be reading this.

Well, there are a few things you need to know when it comes to getting a butt that you're proud of.

First you must make sure you're working your butt muscles with every exercise you do that's targeted to your butt.

I know that sounds stupid, but it is very common for women to not even work their butt muscles when they're doing an exercise that's supposed to be working their butt.

Take the squat for example.

If you don't actively flex, or "squeeze" your butt muscles as you stand up, your butt will not get worked to its full potential, thus making the workout pretty much worthless when it comes to losing butt fat or building a firm, sexy butt.

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* Top 12 Exercises To Get a Tight Booty

Do you want to get a tight tush like J.Lo or a bootylicious back side like Beyonce. Let it be known that these women have great assets because they work for them. Even Latifah loves her new booty that she developed from doing booty specific exercises. I have watched many women transform their back sides by doing booty specific exercises and following a healthy meal plan. If you want to create a Bikini Bottom like Cameron Diaz then do these exercises 3 times a week!

These are the most effective exercises that I always include in a workout designed to tighten your tush:

Standing Exercises 1-2 sets, 15-25 reps

1) Single Leg Squats – bodyweight: Start standing with feet hip distance apart. Lift your left foot 1inch off of the floor and put all of your bodyweight onto your right leg. Send your hips back as if you were going to sit into a chair. Make sure your right knee does not push over your right toe. Drive through your right heel, carrying all of your weight on your right leg and squeeze your right tush at the top. Repeat for 15-25 reps and then do the other leg.

2) Reverse Lunges- 3lb-8lb dumbbells: Start standing wit feet hip distance apart. Step back 3-4 feet with your right leg and land on the ball of your right foot. Lower your right knee towards the floor until your left thigh is parallel to the floor. Drive through your left heel, carrying all of your weight on your left leg and return your standing position squeezing your left tush. Repeat 15-25reps and then do the other leg.

3) Squats- 5lb-10lb dumbbells: Place dumbbells on your shoulders and start standing with feet shoulder width apart. Send your hips back as if you are going to sit in a chair. Go as low as you can without pushing your knees over your toes. Push back up to a standing position by driving through your heels and your hips and then squeeze your booty when you get to the top. Repeat for 15-25 reps.

4) Side Kicks, Round House Kicks and Back Kicks: Do 15-25 reps of each kick. If you are a beginner then I recommend that you ask a kickboxing instructor to teach you how to safely execute these kicks with good form and technique.

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* Who Else Wants a Tight, Firm Butt That Looks Great - No Matter What You Wear?

Out of all the questions I get asked about fitness from women, the one that sticks out most in my mind is, "how do I improve my butt?"

As funny as this may sound to guys, it's actually a very important question for women. There are very few women in the world who don't want to improve some part of their figure, and of that number, the majority of them want to improve their stomachs and their butts.

Truth is, getting great glutes isn't hard (really, it isn't). The hard part is deciphering all the useless information that's out there about glute training and distinguishing what works from what doesn't. But thankfully, this article will help you start going in the right direction so you'll be able to understand what works best.

To start, you've got to understand that the glutes are a very important muscle group. Most of the
motions of the human body originate from the core of the body, and the area that provides strength and stability for that area are the hips and the glutes.

A lot of people don't understand, the glutes are one of the largest muscle groups in the body. If
there's a movement that involves any type of hip movement, I can guarantee you that the glutes are involved. They're involved when you squat down to pick up a pencil, when you walk, when you jump, even when you sit down in a chair and get up again.
The machines in the gyms (adductors, abductors, and the butt blaster) work the muscles to a point, but are just a small piece of the puzzle when it comes to making your glutes truly outstanding.

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