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Your Exercise Program is Getting You to the Halfway Point of your ‘Butt Potential’ – At best!!!

Live in Denver?  Go to WWW.FITNESSBYATLAS.COM to get a free pass to one of our classes

The exercises I am going to show you make use of my fifteen years of personal training experience and numerous consultations with various body-shaping coaches, physical therapists, movement specialists and other fitness professionals.

UPDATE!

To view the latest installment (August 2010) of the perfect butt series and see the ADVANCED perfect butt lunge, click the link below:

http://www.youtube.com/watch?v=b39Wqnp7GSs

The exercises I am about to explain to you will help you develop and tone your glutes like nothing you have seen before.

Serena Williams – she doesnt have just junk in that trunk – she has the whole landfill!

Before I reveal to you my secret weapon, here is a quick and relatively painless explanation of how our muscles work (Warning: This next section may make you smarter than your personal trainer!)

Our muscles are like cables that pull – they are attached at two ends, and when we want it to achieve a movement they pull together to achieve a movement.

If you think about the line in which we move the bicep doing bicep curls, it is a straight up and down movement. We shorten our bicep through a full range of motion in a straight line (funnily enough, in line with the fibers of the muscle – this is your first clue).

To get the most out of a muscle we must exercise:

  1. In the line in which the fibers are oriented
  2. Through a full range of motion

If you missed ‘advanced human physiology 301′ in college (I loved this class, but all of my others… well, lets not talk about me – lets keep the focus on you :)

Here are some visuals to work with.

The biceps fibers run in a mostly vertical direction

The glutes… do not. They wrap around the butt at an angle.

If you look closely (go on, soak them in… I wont tell) you will see that the fibers run in ANYTHING BUT a vertical position.

It becomes plain to see that the fibers of the glute run at almost a 45 degree angle!

By this understanding, if we want to work the butt in the same way we work the bicep (through a full range of motion), would it make sense to work the butt in a different way than straight up and down?

Think about the motion of the bicep curl being up and down, and the motion of a lunge being… well, up and down.

This guys problem (apart from having misplaced his shirt) is that he is only working the glute through half of its range of motion and therefore half of its potential.

Now look at the pictures above. I agree that the muscle might be working, but is it working the way YOU want it to be working? At full range? To full effectiveness? To give you the full potential?

Can you see how the everyday lunge (shown above) is only working our glutes through PART of the range of motion?

If you said yes, then print yourself off a personal trainer badge and pin it on

You’re hired.

Below is a 4 minute video that explains and demonstrates how your glutes move, but also shows a couple of exercise variations that you can do to REALLY work the butt.

Watch this video to work your butt to the max like never before!

[youtube=http://www.youtube.com/watch?v=1lHU50G0tmA]

(http://www.youtube.com/watch?v=1lHU50G0tmA if it doesnt show up on your browser)

If your gluteus maximus has been a little too much on the minimus side, then these exercises are what you have been looking for. These lunge variations (if done correctly and with good form) are your new best friend – or worst enemy, depending on how you look at it ;)

If you don’t normally do lunges, then just do the basic ‘perfect lunge’ version – 2 sets of 15 reps each leg, 3/week (add weight if it gets too easy) for 4-8 weeks.

Then email me to say thanks – send me a thank you e-card if you would like :)

After you have gotten better at the basic version, try the intermediate version – but make sure you are feeling confident with the basic version first and have good form and no pain as you go through the movement.

Let me know your results – hell, send before and after booty pictures if you want to!

Yours in bootyliciousness,

Jamie Atlas

http://jamieatlas.wordpress.com

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If you liked this article, you might also like the following:

What makes something a ‘functional’ workout?

Sit ups do NOT equal sixpack abs

  • Kwan Jul 15, 2008 Reply

    Do you think it is possible to get a booty like Serena by doing the lunges you demonstrate?

    • r Aug 5, 2010 Reply

      if that’s the case everybody would have a serena butt! LOL she runs jumps all over the court, trains and has for yrs…that butt didn’t happen just doing lunges.

    • camilag1675 Jul 26, 2011 Reply

      jamie hi!! i was wondering, what exact movement do i have to do the perfect lunge, i think i’ve been doing it wrong, cause my knees hurt and my legs hurt and i don’t anything in the butt area…. maybe my knees have been too much in the front….

  • Cecily T Jul 16, 2008 Reply

    Where’d the video go?

  • jamieatlas Jul 16, 2008 Reply

    Hey Kwan! Thanks for the post!

    I think the exercises show can definitely help you reach your genetic potential, but getting to be of Kardashian-esque proportions in the backseat area – well that would be nice…

    I wouldn’t worry about needing to get your pants let out right away.. but I am confident that doing those on a regular basis would definitely build a little more ‘cush for the tush’.

    Jamie

  • [...] combo I put together.  You can read all about it (and watch a short video of the exercises) right here Possibly related posts: (automatically generated)WeddingWise: How to walk in high [...]

  • Dee-D. Jul 30, 2008 Reply

    This exercise i find is very difficult with keeping balance. What do you suggest? Does my knee need to touch the floor to get the full benefit? And how long before i have butt i can be proud of?

  • jamieatlas Jul 30, 2008 Reply

    Thanks Dee-D! These exercises are designed to lengthen AS they strengthen.

    Your knee does not need to touch the floor but should get dangerously close to touching. How long before you can have a butt to be proud of?

    Not sure where you are at right now, but this exercise is a great fat burner as well – so… how soon? Sooner than if you were doing regular lunges, thats for sure.

    Thanks for posting! Now get to perfect-lungin’! :)

    Jamie

  • [...] If you liked this post, you might also enjoy: how to get the perfect butt [...]

  • NOBES Sep 26, 2008 Reply

    HEY JAMIE….I USED TO HAVE A BIG OL BUTT..NOT FAT N SAGGY BUT IT WAS JUST HUUGE N ROUND,BUT LIKE I GAINED WEIGHT SO I STARTED JOGGIN TO TRY GET SLIMMER BUT DIDNT REALISE MY BUTT WAS GOING TOO..SO IT WENT DOWN AND ITS WAY SMALLER. IM JUST WONDERING BY DOING UR PERFECT LUNGE, WILL IT GET IT BACK TO BEING BIG N ROUND OR ITS GONNA MAKE IT TIGHTER N SMALL.
    THANKS X

  • lewis Sep 27, 2008 Reply

    Hello, i’ve never seen this exercicie before, but it looks great, i’m gonna try it to see if it works the way i want it. i like my butt look great, you know, rounded and strong but it’s been getting small and flat. i’d like to know if there are some more exercicies that i can do, with some secrets you can have for each of them, let me know. thanks.

  • Paula Sep 27, 2008 Reply

    Do I need to eat more to get a bigger tush?

  • jamieatlas Oct 5, 2008 Reply

    Hey Paula! Eating more might give you a bigger tush, but it might not have the right ‘bounce to the ounce’ ratio you are looking for ;) If you do these exercises you can bet you will get more muscle laid down, if you eat more you might find you build some size in the tush-zone, but that it might find its way over to the thigh and hip areas. If you are looking to control where the build-out goes, stick with the lunges :)

    Thanks Paula!

  • jamieatlas Oct 5, 2008 Reply

    Thanks for your post Lewis! Get started with these exercises, and if you are looking for more send me an email (if you or anyone else would like to ask a question about these posts or personal training, you can email me at jamescatlas@yahoo.com).

    Thanks for your post! Good luck with the ‘buildout’!

  • jamieatlas Oct 5, 2008 Reply

    Hey Nobes! Good question on the butt ratio – doing these exercises will build the muscle, if you have some extra size there chances are it is more ummm… non-muscle than muscle. Check your diet and get focused on that to shrink the amount of excess baggage, do these lunges to control the ‘backside bounce’.

    Now go get lungin’!

  • Anastasia Oct 31, 2008 Reply

    thank you so much. this looks like it will work
    today, i’m going to the gym
    & i will do exactly what you said in that video.
    thank you! & also
    i wan’t to know what is the best work out for your legs?
    upper & lower legs and the back of the legs.

    THANK YOU!

  • Michelle Dec 16, 2008 Reply

    hi im really curious about this exercise i play soccer so my thighs are muscular, my butt is at a nice size but i want it to get bigger without it getting smaller. so my question is will your perfect lunge make my butt bigger than it is now?

  • Dania Jan 8, 2009 Reply

    Ya your an awesome trainer. awesome attitude. thanks so much for the tips:D

  • Erica Jan 15, 2009 Reply

    I began working out in September with Leslie Sansone’s Walk at Home DVD series. I also changed my eating habits and I have lost about 25 pounds. However, I now have an unexplained ankle injury which is pretty tough to workout with. Do you have any suggestions for exercises less strenuous exercises on the ankles that will also help the condition of my booty? I’ve heard swimming is good the entire body. Also, I am an inverted triangle, apple shaped women,which means I have big boobs and shoulders and back fat with narrow hips and slender legs. I also have those loathed love handles. Help, please.

  • William Whims Jan 17, 2009 Reply

    thanks for the tips. that video was really good!

  • Lyn1 Feb 21, 2009 Reply

    Do you have any great exercises for inner thighs? I do an hour of cardio a day, plus weights, but I cannot get that region to firm up…it’s frustrating…any advice? Thanks!

  • Maalin Mar 3, 2009 Reply

    Hello, I’m a skinny girl who doesn’t have very big boobs. Well… I don’t have any at all… Can I get them any bigger with any exercise?

    Thank you! And I adore this website!

    • jamieatlas Mar 3, 2009 Reply

      Hey Maalin! These exercises probably won’t do much for your upper body dimensions, but they can definitely give you more shape and tone to the lower body – butt, thighs and all! Because this exercise works more muscles, you are also burning more fat in the same time, so you will keep in shape in the right places while working on the shape of some others :)

    • jamieatlas Mar 3, 2009 Reply

      To specifically answer your question Maalin, there is no true exercise that can improve the boobage factor – the main thing would be to focus on improving your posture and strengthening the back – that at least will stand you tall, which will accentuate what you do have!

      Does that help?

      Anyway, just do these lunges to get that rump working and if all goes well you won’t worry about the lack of upper body ‘size’ because everyone will be staring at your shapely hindside!

      ;) Jamie

  • MODEDA Mar 6, 2009 Reply

    HEY THERE. I AM OVERWEIGHT AND LOOKING TO LOSE A LOT! N E WHO I ALREADY HAVE A GUD BIT OF BUTT BACK THERE ACTUALLY GOT A BOOTYLICIOUS TATTOO BEFORE I LET THE TREMENDOUS WEIGHT GAIN SET IN. I’VE HEARD GENETICS PLAYS A BIG FACTOR ON YOUR BODY. I INHERITED MY BODY TYPE, WEIGHT, SHAPE BLAHZAY BLAHZAY FROM MY DADDY’S SIDE. I DON’T EVER RECALL SEEING A SMALL BUTTED PERSON INCLUDING MY UNCLES. I THINK MY LOWER BODY ESPECIALLY MY BUTT IS PRETTY FIRM AND TIGHT ALTHOUGH A LITTLE MORE EXERCISING WOULDN’T HURT EITHER. WELL MY MOM SAID THAT SHES PRETTY SURE THAT ONCE I BEGAN LOSING WEIGHT THAT WILL GO TOO. I’VE BEEN RESEARCHING WAY TO KEEP MUSCLE WHILE LOSING FAT. WHAT DO YOU THINK THE CHANCES ARE OF ME LOSING MY BUTT?

    • jamieatlas Mar 9, 2009 Reply

      Hey Modeda! Thanks for the comment – You are right, Genetics does play a big part – Serena Williams is never going to look like a wafer thin model, nor should anyone. It is healthy to have some shape to you – shows you have muscles and are strong and can stand up for yourself. I would say doing these exercises will be great for you but not for the butt exercise, more for the great fatburning effect it will have for you – be careful what you eat as well. Doing these exercises wont make you lose your butt, it will shave off the ‘excess’ around it though – which is what you are after, right? :)

  • Robert Hoy Mar 7, 2009 Reply

    i cant wait t try your lunges..are ther advanced exercises too.. i aim for a pefect butt even though i am 46… want to be as healthy and fit as posib;e as i get older ..

    Rob Hoy

    • jamieatlas Mar 9, 2009 Reply

      Hey Rob! That is great that you are not letting age get in the way of anything – you should definitely take your fitness very seriously and make sure you dont try and do a million of these on the first day – you will be asking for trouble. Get stuck into these and I will go film some advanced ones so you are ready for the next level about the same time those get boring. Stay tuned and thanks for reading, Rob!

      Jamie

  • MODEDA Mar 9, 2009 Reply

    YEA I REALLY APPRECIATE UR FEEDBACK. WELL I ACTUALLY TRIED EM OUT THAT NIGHT AND NEARLY FELL. LOL. WELL I AM REALLY WORKING ON GETTING IN SHAPE. IS THE ONLY ADVICE YOU OFFER HAS TO PERTAIN TO YOUR WORKOUS ARE CAN I ASK ABOUT ANY WEIGHT LOSS AND EXERCISE TIPS? LIKE I SAID THO I HAVE A PRETTY FIRM LOWER BODY I WALK A LOT, NO CAR, TWO TODDLERS SO WE WALK EVERYWHERE WE GO. I DO NEED TO LOSE FAT FROM EVERYWHERE THO. WELL I HAVE A LOT OF QUESTIONS ABOUT THE CORRECT WAY WAY TO LOSE FAT, MAINTAIN AND GAIN MUSCLE, AND TONING. SO IF YOU COULD HELP I’D LOVE YOU FOREVER FOR IT. THX!

  • Ryan J Mar 14, 2009 Reply

    Outstanding! My glutes are one of my “concious” zones, in other words, I am always concious of how it looks. One of my biggest wishes is that my hips weren’t so square (genetics) because it somehow made my butt look kinda’ flat and square too – and the trick to curing that? A firm, muscular, fuller (but only slightly larger) butt!
    The perfect lunge has REALLY helped fill out my mediocre posterior, mix in some love-handle-elimination excercises, and voila! A physique from behind that I can appreciate and be 110% confident will attract people! :D
    Thanks Jamie! This is what the fitness world needs – sound information and the right techniques, for a PERFECT BUTT!
    p.s. – I only have “after” photos, no “before” – couldn’t bring myself to do it until I found the Perfect Lunge!
    s.p.s. – Do the intermediate version as soon as you are able! You will learn balance, focus, and increase strength across your core (which will help all of these things anyway)!

  • Jo Apr 22, 2009 Reply

    hi Jamie,

    would you recommend this lunges to give my butt a lift. i’d also like to
    reduce it a bit as i have more than i’d like.

    thanks!

  • [...] how to get the perfect butt [...]

  • [...] how to get the perfect butt [...]

  • Noel Kay May 17, 2009 Reply

    Do you have any exercise routines for love handles? Every exercise I try to do specifically for that area never works…
    Thanks!!

    • jamieatlas May 18, 2009 Reply

      Hi Noel – thanks for your question about love handles! It is a very interesting topic and one I plan to write more about soon. Let me assure you that exercises will not work for the love handles – by doing the exercises you are actually INCREASING the amount of muscle underneath the love handles – thereby increasing the size of the area you are trying to shrink! Love handles are usually more related to your hormone / stress profile. Try getting more sleep and eating cleaner foods more frequently (no wheat, milk, sugar or alcohol) and you should find yourself feeling leaner in no time. I know it sounds harsh but remember that if it was that easy everyone would be doing it :)

  • Kim May 29, 2009 Reply

    Jamie, I found your website randomly about a week ago. Great stuff here!! I am not sure I could ever train with you though. I would be too distracted by your accent!

    Sooo, for now, I will glean what I can from your written text. I will try these lunges and see what I can do! Since I started running, I have noticed a difference in my rear…but this should really make a difference combined with more weight loss!

  • Jess Jul 22, 2009 Reply

    Hi Jamie,

    So I just started doing these lunges and I’m not sure if my form is right. Despite uphill hiking and jogging it seems that my butt and or/upper thighs are surprisingly weak. I’m having a hard time maintaining balance while doing the rotating lunges. As I’m struggling to balance I am noticing what I think are ‘clicking’ sounds in my knee and or ankle. What should I do about this?

    Jess

  • jamieatlas Jul 22, 2009 Reply

    Kim – glad to hear you have noticed a difference! One thing I like about this exercise is that it works lots of muscle groups at the same time. It is actually a great bootybuilder / fatburner combo :) Keep me posted with how you go, ok?!

    Jess – If you are getting some clicking in the knee or ankle then reduce the range of rotation so that you are not. You are losing balance because you are going past a range your body can control – this means you are entering territory your body doesnt normally go to, which in this case is good! You see, the body typically goes where it is strong, not where it is weak. By you going to a point where you are a little shaky (but not too shaky) you will have found the perfect range of rotation for the lunge. Keep testing the rotation to see if you can improve it but for now use the popping and your balance as the judge of how many and how much rotation you should use.

    Hope that helps!

  • Audrey Jul 24, 2009 Reply

    after how long can we see result?
    am planning to workout 2-3 times per week

  • jamieatlas Jul 26, 2009 Reply

    Hey Audrey – great question. You should expect to see results after 2-4 weeks if you are doing these lunges as part of a full body integrated workout (meaning you are sweating while working out doing full body movements and not sitting around ogling the cute boys at the gym). Do me a favor and email me to let me know how you progress, ok?

  • Sara Aug 11, 2009 Reply

    Interesting! Definitely going to add this to my workouts. I have been doing a basic lower body routine for 3 weeks (lunges, dead-lifts, squats) and have toned up but still would like to add more shape back there. I’m quite tall (5’10) and have a thin build (female btw) and I know that I can only work with what genetics have given me but that doesn’t mean I should give up on my quest for a great butt!

    Thanks for sharing this!

    p.s. would you suggest eating more lean protein to build muscle faster?

    • jamieatlas Aug 11, 2009 Reply

      Hi Sara! Thanks for your question.

      I would recommend eating protein but you dont have to go overboard. An often important part is working out right and recovering right – eat good food from good sources and get your protein in but make it part of a complete meal :)

      You being tall means you have longer levers that have to pull your body around – this means you can get a great workout with minimal weight added to yourself. Mix up the reps and rep speed and keep me posted on your results!

      Good luck with the booty building!

      Jamie

  • aimee Aug 11, 2009 Reply

    so if you normally can push out 100 lunges– hard to do but you push through.. and you are sore the next 2 days..then how many PERFECT LUNGES and SETS would I need to do in substitution for the normal boring sort. ?? (:

  • [...] http://jamieatlas.wordpress.com/2008/06/24/sit-ups-do-not-equal-six-pack-abs/ Secondly, this one went through the roof like a rocket (10,257 hits) – it gives an exact outli… [...]

  • thickcarmelgoddess Aug 27, 2009 Reply

    hello, i had weight loss surgery 2 years ago and before i did, my butt was shapely and awesomely big. since i lost almost 85 pounds, my hips and rump are flattening out. should i work on muscle, because the makings of a great butt are still there? and what do you have for making your hips broader?

    • jamieatlas Aug 29, 2009 Reply

      Thanks for the question, thickcarmelgoodness – i mean goddess ;)

      When you lose a lot of weight you will typically lose muscle with it. Your problem may well be that the muscle you had before has diminished. This exercise video is exactly what you need to return the strength (and shape) back to your rumpage. With the glutes comes curves – I would have you do this exercise for about 8 weeks as part of a full body workout 3/week and let me know what changes you see. I think you will like them :)

  • Olivia B. Sep 21, 2009 Reply

    I have been looking all over to find something that can make my butt bigger qucik… I hope it works!! thanks!!:)

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  • rosalba Sep 30, 2009 Reply

    okay so im obssesing over my glutes, like one month ago my butt was round and curvy i started loosing weight by doing pilates and my butt got smaller like alot its just loosing its shape to be honest I dont like it…:( so do you think these exercises will help get my curvy butt back…..??? help i dont like mine at this moment!

    • jamieatlas Oct 1, 2009 Reply

      Hey Rosalba – dont worry, you are not alone. Pilates is an excellent core strengthener but it doesn’t necessarily build curvaceous glutes – these exercises complement pilates very well as they fill in a lot of the gaps that pilates doesn’t tap into. Do these a few times a week as part of your workout and I think you will find you like what you see :) Keep me posted on the results!

  • Dasha Oct 8, 2009 Reply

    u rock jamie! thanks fr ur help! I’m goin to start on this routine as of today.. do the lunges every day, 3 days a week, for about 2 months; eat protien-rich meals. And will get back to u on how my curves are doing..

  • Angela Nov 24, 2009 Reply

    I loved this video!!! Could you please post the advanced version. I am very interested in seeing it!

    Always learning! Thank you!
    Angela

  • eyeball Jan 19, 2010 Reply

    hi jamie,

    i am going to do this for 2 months, and we will see how this goes – will def send before s and afters

    thank you so much for this

  • bluebird Jan 23, 2010 Reply

    What is the best way to lose love handles? How do you get them to curve IN instead of OUT?

    Thanks!

    • jamieatlas Jan 25, 2010 Reply

      Good question bluebird. The answer lies in what NOT to do, rather than what to do.

      What to do: work on your nutrition, eat healthy and have a good hormone profile that isn’t overwhelmed by poor sleeping habits or stress.

      What not to do: side bends. By working on side bends you probably build up the muscle (when worked, muscle cannot shrink, it can only harden or build). If you do side bends that will ‘fill out’ the “side abs” taking away from the hourglass effect you are looking for.

      Great question – I get that one all the time! :)

  • Vette Jan 30, 2010 Reply

    Hi Jamie, I am in my late thirties and have had children. I have a big butt however over the years it has a flatness on the top and sags on the bottom. If I take my hands and push up my butt it looks great. My question is I love Serena Williams and the shape of her butt, (mine used to look like that)!!! How can I get rid of the sag and the flatness above my cheeks to get that perky full and round a** that I had before? I’ve been working out and doing legs exercises, can you give me some advice?

  • eyeball Jan 31, 2010 Reply

    How many inches of growth can i expect around the butt area. and how fast?

  • Gina Feb 3, 2010 Reply

    I been working out a lot lately. I already have a big butt, however i know when people work out they start losing there butt and boobs. So if i work out a lot will i lose my butt? There is a machine at the gym for glutes. So would that help?? Help please I do NOT want to lose my nice butt =(

  • Francy Feb 12, 2010 Reply

    is there a way (a workout) that will make my butt bigger/tighter/perkier but not make my legs big? :)

  • CandyG Feb 12, 2010 Reply

    After years of running and working with a personal trainer I never achieved the results that I wanted in the booty area. Two weeks into doing your lunges I’ve already noticed a HUGE difference and I can’t wait to see what the results are over the next few weeks.

    One thing I have noticed though is that I seem to be losing more weight in other areas. I’m a very petite person (5’3 and 92lbs) and I eat around 1800 calories per day. What do you recommend doing so that I can stop the weight loss and maximize my results from your routine?

    Thanks!

  • carla Apr 1, 2010 Reply

    hi james tnx so much for having a concern for those who are losing hope to have a bigger butt like me… anyway how long will it take to see the result james? all my life i have this flat butt and so dsperate to have it… i am will be marrying in the next 2 months but a shy my husband might see my flat butt… is this exercise can make my butt bigger without losing weight? i am thin and have a very flat butt…pls reply to my email add…hope to have a best result after trying this..

  • Helen Apr 4, 2010 Reply

    I tried the basic version and feel it more in my thighs than glutes… what am i doing wrong?

  • Kristy Apr 10, 2010 Reply

    lunges do work. not only for the glutes but your thighs as well .i have been doing them for about 4 months and have seen a major change in my butt area. I also do squats with 20 lbs on the bar.

  • sarah Apr 29, 2010 Reply

    hi! this is great! i used to have a great butt too but now all flat and jiggly-ew! im starting to work out again after a long break and am combining the couch to 5k plan with alternating days of exercises with hand weights…i did the first round of exercises yesterday and def feel it in my thighs but nothing in my butt! which surprised me since the workout is for girls in my body type (athletic) but with a concentration on the butt. what u said makes sense (as u already know hehe) so im going to add it to my exercise workout and see how it works! once im back on track ill probably email u to see if u can help with other areas (aka flabby arms etc lol) thanks! great page!!

    • jamieatlas Apr 30, 2010 Reply

      Hey Sarah – definitely give this workout a shot – if you dont feel it in your butt then I would advise you to slow down the movement and pause at the end of range – you may have weak thighs which need to strengthen up a bit before your butt can really start to work hard. Give yourself a few weeks to see results/feel what you should be feeling.
      Good luck and keep me posted on the results!

  • Jennifer Apr 30, 2010 Reply

    Thanks! Awesome moves! By the way… could you be my trainer? You are a hottie!!! :)

    • jamieatlas Apr 30, 2010 Reply

      Well Shucks, thanks Jen! You have yourself a great day now :) Be sure to let me know how those moves work out for you.

  • Mailyn May 23, 2010 Reply

    My but goes up ans down it’s really perky and full and when i stay home for months at a time it gets all saggy. I really want to get the back that I had BACK!!! I hate the way they lok in jeans or shorts ( even worst) I am going to try this and see how it works out for me. I’m 5’7 142lbs. I’ll take before and after pictures.

  • Mailyn May 23, 2010 Reply

    *I meant I want to get back the BUTT THAT I had BACK!!

  • Shelia May 31, 2010 Reply

    My butt is flat, and i was born like that. Will i have a flat butt forever and how can i get my tailbone to look correct, like it just looks like its in a straight line and then under is a flat butt. Some say that my love handles effect why my butt is flat because im wide or is it natuarlly going to stay like that. PLEASEEEE HELP ME !!!!!!!

  • Grena Jun 4, 2010 Reply

    Let me first start out by saying hello,
    I’m one of the ones that has a small butt and no shape what so ever, always getting teased by one of my co-workers calling me flat butt. So I use to work-out with her, but I have no inspiration to work-out period, but I need to cause Im eating all the wrong foods from being depressed by her words.. So can you please help a girly out…Is it possible that you can send me the perfect butt exercise routine.. Im going home after work to start on this routine..

    Thank you..
    &
    God Bless

  • Danielle Jun 17, 2010 Reply

    hey Jamie!
    This really does make a lot of sense. And I’m Deffinitely going to give it a shot. One ques. though. I have more of a boyish figure, and even though I do normal squats now , It helps my butt perk but only going toward the back and out. If that makes sense? haha I want a more hourglass figure from looking straight on. Is there even a way to work like “side” but muscles to make them go more out sideways too, not just back??

  • TJ Markham Jul 4, 2010 Reply

    Hey Jamie!
    Thanks! I am really now getting into working out and was wondering if you could please show the advanced version of the perfect lunge?
    Besides lunges what else do you suggest- squats?
    Also, I am looking to get a larger and very round, big gluteus maximus, not afraid to admit it!
    Specifically, I am looking to get a butt with a shelf on it – one that sticks out more up top and has two humps if that makes any sense. Can you explain how I can get THAT?
    Thanks,
    TJ

  • angelie Jul 10, 2010 Reply

    how many inches can i expect to grow around my butt area?

  • hey jamie,,im also an aussie.. :)

    i was just surfing the net for the perfect bum and come across this, i have never been more excited! lol i dont do much excercise these days as i have a little baby,(too cold lately):P but have been eager for warmer weather and so now its on its way im really looking back into different things i can do instead of the same old,same old..im going back to pole dancing classes soon but need also something else..my partner loves my bum but i am not a fan of big butts(sorry everyone) i like jen hawkins, miranda kerr butts..much more athletic looking,,well anyway my question to u is,,will these perfect lunges make my bum look like theirs??i dont have alot of fat (anymore) so hoping for a sexy mummylicious bum lol..im still very young so need to feel good sometimes!! thanks jamie..shannon xx

  • stevie68a Sep 12, 2010 Reply

    It is interesting that you don’t show yours in the video. Couldn’t you wear
    a more revealing bathing suit, or better yet, a thong?
    Anyway, thanks for a well thought out exercise program.

  • stevie68a Sep 12, 2010 Reply

    Entering this to get follow-up comments, site updates…..

  • BiANCA Oct 8, 2010 Reply

    HEY JAMIE,
    I CURRENTLY LOST ALOT OF WEIGHT AND ALONG
    WITH THAT WEIGHT WENT MY BIG BUTT! & I DONT KNOW HOW TO GET IT BACK:( I SILL GOTTA BUTT, BUT ITS NOT AS BIG AS IT USED TO BE….IM SCARED TO DO ANY WORKOUT BECAUSE I DONT WANT IT TO SHRINK ANYMORE!!! CAN YOU GIVE ME ANY ADVICE ON HOW TO GET MY BIG BUTT BACK WITHOUT IT SHRINKING ANYMORE?

  • christina Jan 2, 2011 Reply

    Hi jamie, I have a pear-shaped figure, so plenty of fat on my hips and thighs but unfortunately not my butt area. I am going to be doing these lunges every day for the next four weeks including leg presses at the gym. Id like to know whether it is wise to take muscle-gaining supplements as well. Would it aid in building even more gluteal muscle? Im a woman and will be working out only the lower part of my body.

  • Mike(Team N.R.G) Jan 7, 2011 Reply

    Good exercise for the glutes, so many good exercises for glutes, lunges, bulgarian squats, deep squats, mountain climbers, squat and front kick to name a few.
    Enjoyed this post good information.

  • stevie68a Jan 30, 2011 Reply

    It looks like you wore an outfit to totally hide your own butt. This makes no
    sense.
    At my gym, it is surprising that the trainers wear such modest outfits, consider
    ing all the effort to sculpt their bodies.
    Of course fitness has a lot to do with health, but people go to the gym, so others will want to have sex with them. So, fitness has as much to do about
    sex, as anything else. (Gym owners, managers, trainers both male and female,
    start wearing more revealing outfits, was business skyrocket!).

    • jamieatlas Mar 14, 2011 Reply

      hmmm… I think we have different markets Stevie68a

  • butt_less Feb 21, 2011 Reply

    umm… hiya. hmmm.. i just read ur article and watched the video and im thinkin of doing it. i have been working out my gullet muscles for a months with lunges, squats, kick backs, hip thrusts and butt bridges, any of the 3 of them for 2/3 times a week and the next month i did lunges, squats, kick backs and hip thrusts once a week but i cant really see much result, still have the flat butt. but anwyz yesterday was the last dai of the 2nd month and i did 50 reps of each having 2 mins break between each exercise and it was the 1st day that ONLY my butt pains, but all the other days that i worked out eventually left me with a very big pain on my thighs and less pain on my ass. i really need some good tips and advices from you to gt a vry big booty.
    P.S. i VERY thin… if u hav any exercise that would make me have more muscles around my whole body pls help!!!

    • jamieatlas Mar 14, 2011 Reply

      hey butt_less :) The most important thing is the intensity of the reps. Try doing much much less with higher intensity so you cannot complete more than 10-15 without being exhausted. try that across the whole spectrum of your workout and let me know how it goes for you

  • Owie Mar 8, 2011 Reply

    Hey! I already have a nice round butt which isnt muscular due to genetics. Would working it out change its shape into something I wouldnt want it to be? Like a flatter butt?

    • jamieatlas Mar 14, 2011 Reply

      Owie, all this would do would be to ‘smooth out the edges’ – if you’re already near your potential then there isn’t much more to be gained. It will make some changes, but it certainly wouldn’t flatten it out. You don’t shrink a balloon by pumping it full of air, right? :)

  • StiflersMom Mar 9, 2011 Reply

    Well, my butt used to be a 10. Now it’s at best, a 6. Thanks for these. I hope that my 10 is returned and I will be following up for sure. Great advice- you have no idea how much I’ve blown on trainers to give me less helpful information! Thanks!

    • jamieatlas Mar 14, 2011 Reply

      Good luck with it! Keep us posted on how the progress goes, ok?

      • Amiyaah Apr 24, 2011 Reply

        Jamie, I didnt see a response to Vette’s question. I have the same problem. I used to have a butt like Serena’s. After 2 kids I have lost some and of course it’s not as stout as it used to be. I consistently work out and have an hour glass figure. It seems if I do certain things I lose my butt or if i lose too much weight. I genetically have a big butt but I dont understand how I lose my butt when i lose weight. How can some people be super skinny with a big butt? I have alot of meat back in that area but it is not firm. I am confused about some of your statements. Does this lunge reduce or build the butt? Does the twist reduce or build the waist? Thanks

        • jamieatlas Apr 29, 2011 Reply

          Amiyaah thanks for the question – the challenge is figuring out which part of the butt is muscle and which is fat. If you lose weight without working out then you tend to lose more muscle along with the fat than if you didn’t work out at all. Some of this can be genetics for people having larger butts, sometimes it can have to do with hard work.

          To answer your confusion, this exercise will help to reduce AND build the butt – meaning this multi-joint fat burning exercise will help get rid of whats covering the butt muscle (along with good nutrition of course). It also will help firm up the muscle underneath the fat, so as you lose the fat and build the muscle it may look the same, but not move the same. Does that make sense? The twist is not for the waist, it is to increase the activation of the butt through natural rotation of the hips lengthening out the glute for max range of motion.

  • Caressa M. Apr 19, 2011 Reply

    Hey Jamie! I know you said that it has a lot to do with genetics and my mama is the only 1 out of her 2 sisters and other siblings with a huge booty, but her but is flat at the top and round at the bottom. Mine is a little plump but I want it bigger. I made myself a 1 month challenge to exercise 3 days a week and also jog 1 day out of the week. On my exercise days after my workout, I wanted to drink my muscle milk and before I go to bed drink Ensure Plus for weight gain, and take a multivitamin on non-workout days. Does this challenge sound good? What should I change about it?

    • jamieatlas Apr 29, 2011 Reply

      hey you. Sorry to not get to you sooner than now. I gotta tell you that muscle milk and ensure are not gonna get you there. If you want visible roundness in the butt then you need to get rid of whats covering up the butt – yes, have some kind of protein drink after your workout but don’t have muscle milk – get something higher grade than that stuff. Also pay more attention to the other parts of your diet that will help you trim up (see some of my other posts for ideas on this). Work that butt using these exercises and you will see increases in butt size, don’t jog, do some short distance hill sprints if your body can do that and you will see results even faster.

      Hope that helps

  • Yasmin Apr 22, 2011 Reply

    I will be trying this starting today! I do have a question though. I appearently had quite a big butt as I was in my teens since that I have a lot of stretch marks on the upper part of my butt (too much information but it is to prove a point I think haha) but now it seems like the lower part of my butt is kind of roundish but the upper part is just flat. Is there no muscle there or what is the problem. If that part was developed the way I think it was when I had a round butt it would look great but now only the lower part of my butt looks good but the upper part has no shape at all and is kind of flat. Will these also help to develop those muscles to make it round from the top to bottem of the butt and not only the lower part?

    • jamieatlas Apr 29, 2011 Reply

      Hey Yasmin – to save keystrokes please see my answer for Amiyaah – but to answer your question, this exercise is the very best exercise for the complete butt – there are other more spot-specific exercises, but this one covers all the bases and will work on roundness for both the upper and lower part.

  • Haley Apr 26, 2011 Reply

    Okay my problem is that there is not a lot of definition between my butt and my back, even though there’s definition between my butt and my legs. Will these lunges help that or is it just my body type? Just curious, cause I’d love to see more in the way of a hump that a gradual slope.

    • jamieatlas Apr 29, 2011 Reply

      Hey Haley- thanks for your question – sorry for the late reply. You can’t go wrong doing these exercises, however the more you can watch what you eat and get good sleep you will find that area decreases in ‘shake’ but increases in roundness. what you should expect to see is a lifting from the bottom part of the butt first followed by a growth at the top of the butt – but there will be a middle stage you won’t like – stick through it and you’ll be glad you did.

  • Alexa May 3, 2011 Reply

    Thanks so much for the video. 8 months ago I started doing these types of exercises for shaping my bum, they do work, it just takes time and you must eat the right foods. Here’s my question, when you’ve reached the shape you like, are there other exercises I can do to maintain shape and not increase size?

    • jamieatlas May 8, 2011 Reply

      Hey Alexa. glad to hear feedback (especially when it makes me look good :) When you’ve reached what you want then integrate other classic glute exercises into place, but always keep this as a ‘maintenance’ exercise to keep what you’ve worked so hard to earn

      Jamie

  • Sabrira May 12, 2011 Reply

    Hello. I lost 24 pounds just by incorporating 2-5 pound weights in my aerobic workouts and eating whatever i want in portions. Now that I’ve lost weight, unfortunately I’ve lost a little bit of my booty. I’m not flat but i would like to round and lift it as well as increase its size. For some reason, i always thought working out the butt would make me lose it, but this way works to get that video model look right? I wanna have that big, round butt without booty impants or shots.

    • jamieatlas May 12, 2011 Reply

      You got it Sabrira – when you lose weight using only light weights, you usually lose muscle with it – sounds like you’ve lost more muscle than you hoped to. Do this exercise and the advanced one as well and get your body to it. I’ve got a new video I’m working on right now that is all about working the butt muscles. I think you’ll really like it. In the meantime keep me posted on how your butt ‘regrows’

  • donika May 25, 2011 Reply

    does these execise really work to have a nice butt.

  • Sarah Jun 7, 2011 Reply

    Say… How is your but looking actually? (I do wonder hehe)? I’m starting the basic lunge as from today, and I will search for some inner tighs exercise on this site. I hate my inner tighs, or rather: the lack of it, it’s just a hole, like some anorexic pair of legs, wich is not really attractive. My but is looking okay, it’s not big but also not flat, tight is probably the right description, so some exercise will do it good. The biggest problem is that I have trouble finding pants that fit: long enough but still skinny enough (the slight curve jeans from Lee are great, but expensive lol), so with a bigger but, hopefully shopping jeans will be easier. You know, I have broad shoulders, so I need a medium size shirt, but my tummy is really flat, so for that part I actually need a small. Result: I buy a medium that doesn’t cling to my lower back, so the difference between my but and lower back appears to be zero, while I actually HAVE some roundness. If this exercise works (I hope I can stick to the routine -.-‘) I will be really happy and def send a before and after!

  • Emily Jun 8, 2011 Reply

    Hi! So I’m 15 and I’m very frustrated with my backside. The rest of my body is pretty much in shape ( I’m 5’8 and weigh 131) it’s just my butt tends to have that double line or rolls in it. I don’t know what to call it and has cellulite when it’s flexed. U can kinda see the cellulite but not really. And it’s weird my butt has days wear it looks super healthy and fit and others were it’s cellulitish and saggy. It’s super frustrating cause I’m only 15 and will this exercise help quickly so I’m Actually proud of my backside? Cause very soon I’m going on a backpacking trip and am practically going to live in a swimsuit for 22 days and that’s scary to me because of my butt. Plz help!

  • BarbiexO Jun 12, 2011 Reply

    Hey Jamie (:
    So I’m trying to find a work out that will give me results QUICK. Also, I don’t want a muscle butt, I want a round, full butt. I thought maybe if I gained more weight it would be better but I’m not to sure how to do that either. PLEASE HELP MEE!

  • Jacquieline Jun 18, 2011 Reply

    Hi, I watched the lunge exercise and need to do it but I have a knee problem
    they have no strength and for some reason the muscles above my knee have waisted so my physio has got me doing exercises to build them again.
    The agony going down hill or down stairs is unbearable and embarrassing, I work out and about and face this problem every day 3 or 4 times.
    What can I do Jamie?

    Help Please!!!!

  • Maricela Jun 20, 2011 Reply

    Hi Jaime,

    well this looks like the right workout for me to help improve my back side which needs maaaajor help. i started running ALOT! I run about 4 miles 4 days a week, in 6 months ive lost 20 pounds and the butt that I barely had then has just about dimished!! boo! flat upper and a little roundness on the bottom, but I hate it and it makes me very self concious, it have boxy hips so it makes my booty look like that of an 80 yr old woman! I usually wear spanx under my jeans which pushes my butt up! but i cant wear them all the time and well I just need help. Do you think I should stop running/jogging as much as I do if im going to start trying to improve my butt with these excercises. I totally did not think that i would lose this much!

    thanks,
    Mari

  • Maricela Jun 20, 2011 Reply

    oh… also how many reps should I do of the imtermediate version? is it 2 sets of 15 3 times a day to get quicker results should I do it more often?

    thanks,
    Mari

  • amanda11 Jul 10, 2011 Reply

    hi jamie,

    i have been doing the beginner and intermediate versions of this lunge for about a week, but i wanted to check with you on something. when doing the exercise, i don’t really feel that i am getting a workout in my butt. it seems like the focus of the exertion comes from my quads, and the day after i don’t really have any soreness in my butt. i am just wondering if (without seeing me perform the exercise) you know of any likely problems with form that would be causing this and what i should do to fix my form.

    Thanks!

    • jamieatlas Jul 24, 2011 Reply

      Hey amanda11 – you may have ‘sleepy glutes’ – which is a bit of a problem if you don’t know how to activate them and stop your quads from cheating you out of the exercise. Do some activations beforehand and then try the exercises again.

  • alexa Jul 13, 2011 Reply

    HI Jamie, what’s the best way to lose fat, then build muscle?
    I am working on losing the last few inches off thighs and stomach,
    these seem to be the hardest ones to lose.
    what can you recommend for me?

    Thanks, Alexa

  • Karen Aug 8, 2011 Reply

    Hi Jamie — I just stumbled across your blog so first of all thanks for all the great info! I have always been a skinny girl (my nick name is stick girl) which doesn’t really bother me but I absolutely hate that I have a flat-nothing-there butt or as my family calls it NAAA (no ass at all). I work out 3 days a week and can’t wait to add this in to my routine and cross my fingers that something great happens!

    Thanks, Karen

  • Mai Aug 29, 2011 Reply

    Hello Jamie.. do you have the advanced butt video? Thanks

  • Natalie Sep 3, 2011 Reply

    I have a “No Butt” and I am really excited to try these! will they make my butt bigger?

  • Katherine Sep 4, 2011 Reply

    So, i already have a nice fat butt.. doing these execises will reduce my butt size ?

  • Lizet Sep 6, 2011 Reply

    Thank so much !!

  • Andrea Sep 29, 2011 Reply

    Where is the advanced excercise posted?

    Thanks,Andrea

  • Rachel Oct 4, 2011 Reply

    What’s up Jamie! I’ve been looking for some glute exercises that would really make me feel the burn. I have to say after two fifteen rep sessions I’m already feeling it! Super excited about this little gem of a find! Thanks!

  • Roman Sarah Oct 11, 2011 Reply

    I am going to start this asap!

  • Alexis deari Oct 17, 2011 Reply

    If u have curves in the wrong places, like a sort of “dip” in the sides of your butt will doing the perfect lunges fix that, cuz i have a nice butt its just the “dips” that im trying to fix

    Please reply as soon as possible,
    Thanks!!!:D

  • Alexis deari Oct 17, 2011 Reply

    Sorry i also forgot to ask if my butt is already big but flat will doing this make it smaller or just plumpier..?!?

    Thanks a bunchies!!!:D

    • jamieatlas Oct 18, 2011 Reply

      Hey Alexis. the problem is twofold – nutrition and exercise. Use this exercise to get your butt the way you want it to be, use nutrition to get rid of the stuff thats covering the muscle. How’s that for a zen-like response? :)

      Think about the dips as being muscles that are being missed with regular leg work. this exercise gets the whole butt, so if you have a gap (or a dip!), this will fill it just fine :)

  • Alexis deari Oct 18, 2011 Reply

    Thanks thanks thanks soo much hope it works!!

  • anony333 Oct 19, 2011 Reply

    cant wait to try this. ive been working with a personal trainer twice a week for months and i can see a small difference but not the big kim k. butt im in search of! LOL. and like alexis i have the same “dip” looks like my hips are indented. if i life my butt w/my hands it fills itself in..you know wht i mean>?

    so im hoping these exercises will help lift and fill! i’m gonna start tonight. i’ve been working out so i’m going to start with the intermediate version…so 3 sets of 15 on each side, 3 times a week?

  • Focused75 Oct 25, 2011 Reply

    Hi Jamie. I’m glad I came across your post. My butt has never been big but I come from a long line of “thoroughbreeds” on my dads side. Having a big butt never really mattered before but now that my waist is shrinking I want the butt that I’ve been missing all these years. I have been working out with kettlebells ~ I do a squat and side twist and found that my butt is responding very well. It works my obliques and glutes. My guess is that adding the lunge will expedite the results that I’m hoping to achieve. I’ve seen and tried the move before but no one ever really explained the benefit to the backside. Will incorporate the move into my workouts starting tomorrow. Can’t wait to see the results. Thanks!

  • Nelzie101 Oct 27, 2011 Reply

    Hey Jamie I wanted to know if my butt will go bigger and rounder if I do these lunges 5 times a week?n how long will it take to see results cause I also do the brushing technique and the exercise where you sleep on a flat surface and dip ur legs then squeeze your bum while bringing your legs up and I also do sit ups?

    Plz reply!!!

  • Alhena Wilcox Nov 2, 2011 Reply

    When I was a teenager I had a rather large and shapely bottom, although was very slim. I am still very slim but since growing up have also lost my butt. My jeans don’t fit, even the skinny’s and I’ve always been jealous of my sisters Butt. She’s A wider frame than me, still slim but has an amazing butt. Toned and Round. I noticed that the way she has kept it is from riding a bike a lot. She has always done since she was a loung kid. Would this benefit me too?
    I am trying to gain weight also as I have always been underweight no matter how much I ate. I was considering bike riding but with the cardio would it be likely to burn off the calories I need in order to put weight on?

    P.S. Absolutely made up with this video. Probably the best resistance training technique i’ve found in respects to the information and explanations.
    Thanks =)

  • cathy Nov 2, 2011 Reply

    hey jamie,
    my body frame is petite and over all thin.
    my height is 5’4 and weight is 43 kgs. my bmi is around 16.1.
    i want to maintain a lean frame but have a good rounder butt.
    i usually follow lunges and squats. i also want to tone down a little flab on my lower abdomen.
    what type of routine should be followed to achive the desired results.
    regards,
    cathy

  • Christa Nov 18, 2011 Reply

    I have a butt like Serena’s and I hate it!! I want a butt like a Victoria’s Secret model, what exercises can I do to attain that?

  • Nicole Dec 2, 2011 Reply

    This is exactly what I’ve been looking for! Thank you Jamie! I have a question though that has not been asked yet. Does the rotation of the midsection add thickness to the area over time?

    I ask because I love my small waist and would hate for it to be thicker, and I know once worked a muscle will usually get firmer or bigger over time. Please let me know, because if it doesn’t thicken up my waist I will add these to my routine ASAP! :)

  • jordane Dec 4, 2011 Reply

    love this page! i have a quick question, i use to be 150lbs for 5’7 and use to love my butt, i lost 5 pounds and kinda lost my butt ( i go to gym everyday) and now im trying to rebuild it, i hear i should do nomore then 8 reps with heavy weights but myquestion is, since the glutes take long to regenerate and grow, how many times a week should i do the exercices?

  • Monica Dec 14, 2011 Reply

    Hey Jamie,
    I am a skinny young women with nice curves and a small sized butt. I work out a couple times a week and do some squatting work with some weight, and my butt slowly gets a little bigger than smaller again and hasn’t seemed to make any real significant progress for a while now! It irks me! I was wondering if lunges target the glutes better than squats? And also, by doing lunges, will it simply lift your butt causing it to look bigger, or will it increase the entire surface area of the butt and stick it out in a firm fashion? Thanks so much!

  • shannan smith Dec 27, 2011 Reply

    Years ago I had the perfect butt! Unfortunately,after getting sick and losing a ton of weight…it changed the shape of my butt! I am going to start the “perfect lunge” today! I will let you know how I progress. Thank-you!

  • Jayna Jan 1, 2012 Reply

    I all ready have a big butt but since I had my daughter its looks more wide but I want it to stick out more and tone it up everyone tells me to use ten pound weights and do squats but I’m scared that its going to be rock hard I don’t want a hard butt I just want it nice and round again…. So will squats and lunges give me a hard butt

  • Stephanie Jan 1, 2012 Reply

    These look like good exercises and they make logical sense. I tried a few and I didn’t really feel it where I’m targeting…where the leg meets the bootie. I workout and I dance (ballet, jazz, modern, latin), and I’m slender. I don’t get why my butt looks like it hangs, and when I tighten the muscles, then the skin is dimpled. I’m def going to keep trying these because it helps me with balance, but do you think I need to change eating habits to get rid of the dimples? And do you think I’m doing them properly if I don’t feel the burn in that target place? Thanks so much! Love the site and video.

  • Jazzari Taylor Jan 9, 2012 Reply

    Hi there :)
    I just got hired at a local gym *surprisingly* because I’m not in the best shape. I’m 5’10” female btw and on the thicker side but not fat. My new job and the people around me inspired me to start a new workout regimen to get to my fitness goals. One goal is to get a booty, firm up, amd loose some cellulite. I have no booty what do ever. Jokingly I have a “long-back” or “pancake butt” ::sigh:: anyways, just wanted to see if having like NO butt going to hurt me from getting one? Is a big’ol booty ever possible for me to have? And when should I see results even for a more sexier behind lol thanks :))

  • heather Jan 27, 2012 Reply

    I have my wedding in 4 month. I am a size 2 and my butt has just barely grown this past year for the first time ever. I just want my bikini bottoms to actually fit for my honeymoon, and my butt to look nice. How long would u reccommend doing these and is there anything else I can fo in accompaniment to it. Also, do u know how to tone a girls pectorial muscles, because I have pretty big boobs but I would like to make them bigger and firmer.

  • Em Mar 4, 2012 Reply

    Okay – I have (had) a great butt, but the muscle UNDER it seems gone and butt appears to be “sliding down my leg” into the thigh – looks like I have thighs, but it really is just “slippage”
    Best exercise to pull things back up?
    By the way – nice and simple lunge video – really appreciated it – good on you!

  • JennDoe Mar 6, 2012 Reply

    Diabolical. Utterly glute-wrecking. LOVING it.

  • nichelle Mar 8, 2012 Reply

    I really want to enhance my ass. I tried everything and I really need help in finding a healthy non-Gainable solution! Please Help me. I’m 5’3 and 115 pounds.(Just so you can get a better thoughtn of what I look like).
    Please contact me with any soultion

  • Delaney Mar 8, 2012 Reply

    Hey Jamie,Im looking to gain a bigger butt because I literally have nothing! I watched your video and im going to try it. Im 5’7 and 160 pounds if you know any other solutions with faster results let me know please. Im looking to be fit and thick in the right places. Swimsuit season is coming up!

  • Danni R Mar 8, 2012 Reply

    Thanks so much,

    I am a very petite girl, and have been doing regular lunges, squats to tone my legs, and get a better butt, and I definitely can see the difference, especially when I use weights, however I think this cross training will definitely help, thanks for the tips!

  • Jenny Mar 12, 2012 Reply

    Thank you for the advice! ! I am going to start today. I will keep u posted!!

  • alex Mar 20, 2012 Reply

    I would like to know how to flatten.the front part of my stomach. I’ve had 3 kids 2 of which were c-sections…my stomach is hard on thee sides but seems to bulge out and be soft directly on the front and lower ab area. Help!

  • Clif Mar 24, 2012 Reply

    I like the levels of work outs and the fact that you don’t push adding weights because, in part, of balance issues. And I would ask that you add a caveat for those with weak backs or herniated disks as either condition could lead to serious injury if great care is not used. In fact, those with herniated disks – such as myself – need to go very slowly to see how far – or if at all – you can safely add the twist to any lunge.

    Thanks for your expertise and your humor!

  • emily Mar 29, 2012 Reply

    Gah! Love how great and simply you explained and demonstrated! Great workout!

  • emily Mar 29, 2012 Reply

    Hey great workout! If I do this workout every other day will it 1. Give me energy or 2. Have the possibility of making my thighs bigger and butt smaller?

  • Victoria Mar 31, 2012 Reply

    This exercise looks like it can really work. I am petite, I have a small hour glass frame
    However I have some thick calves :-/ my right calve muscle is a little bigger than my left. Are there any exercises I can do to build size and a little more shape to my bum while not to hard on the calves . I don’t want them to get bigger in the process. I can try to even them out if possible
    Thank you soo much

  • mxavier1 Apr 25, 2012 Reply

    I have no idea how I found this page, but I’m so glad I did! In 2007 I weighed 275 pounds. I am now 190. I have hit some kind of plateau, and I can’t seem to get past it, so this year ( I turned 40 last week) I am recharging my motivation, my plans, and my workouts. I start firefighter school in September, and I plan to outclass the younger students ;-) I will be using your lunges 3 to 4 times a week, and I can’t wait to see what kind of progress I make. Thank you for sharing, and for the encouraging words you’ve given to others here. It’s helped to solidify my resolve. :-)

  • Stephanie May 6, 2012 Reply

    Please show me the next set of lunges! Lol those are my fav to do

  • Nadia May 19, 2012 Reply

    Hi ….. Question- for the intermediate version of the perfect lunge when weights are added, I understand that will make the muscle grow bigger. However when twisting to the side with the weights in hand wouldn’t that build up the muscles of the waistline making it bulkier? I know doing twists slum the waist but wouldn’t weights make it wider, as in when twisting while doing the intermediate lunge? Want my waist to stay small and narrow for that hourglass figure not bulk up.
    Thanks

  • Nessa Jun 24, 2012 Reply

    The video is not showing! After the first 2 seconds it gives off green blank. Please try to fix this problem and send another version to my email. -Desperate me, Thanks

  • CJ Jun 25, 2012 Reply

    I am excited to try this! I am really starting to amp up my working out, but am really scared of losing my nice booty in the weight loss process (I’m not dropping a lot of weight, just 15 lb, but still). Hoping this will help my better my booty, and keep it where it is!

  • Evelyn Jul 3, 2012 Reply

    I have wide hips , use to have a bigg butt, I’ve been doing squats and other butt work out, what exactly will this work out do for me? I want a bubble butt!

  • Anna Jul 3, 2012 Reply

    Hell to the no that’s not going to work by doing lounges but it might and do squats stair masters and put your back on a chair and do up and down it gonna look like your humping the air but do it it might just work

  • jay Jul 18, 2012 Reply

    Your routine says to do 2 reps of 15, three times a week. Would it hurt to do 3 sets of 20?

  • Gina Aug 2, 2012 Reply

    Im 5ft tall. I’m skinny (my stomach is flat) the only problem is I have a little bit of cellulite on my thighs and butt. Also my butt isn’t in great shape like its not round and muscular. It’s more like a little saggy I guess you can say. I feel like all my fatt goes to it and not any other place of my body (and no it’s not big either). I have 2 months two workout. Do you think this exercises will do it in two months?

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