sexy butt

With just a few basic exercises and changes in your diet, you too can have that firm, round, sexy butt that looks great both in jeans and out.

Squats and Lunges Are Your Friend

Squatting and lunging with weights a minimum of 3 x a week will make a big difference in the shape, tone and appearance of your backside. For best results, squat or lunge with a weighted bar across your shoulders. At the gym, use the weighted leg press, Smith machine and butt press with medium weights. Up the Protein, Cut the Fat

In your diet, eat more lean proteins, cut down on foods high in processed sugars, and avoid fried and greasy foods loaded with saturated fat like margarine and butter. The extra protein will help in the development of your gluteal muscles, and eliminating the bad fats and sticking with the good fats found in items like flax oil, soy oil, salmon and tuna, will help insure that the natural layer of fat covering your glutes will be more smooth and supple as opposed to cottage cheesy cellulite.

Keep it moving, and engage in activities that require serious legwork like dancing, kickboxing, soccer and stair climbing.