What these women seek are the round voluptuous curves that give life to a pair of sexy jeans, look amazing in a bikini and makes mens’ heads turn.

Unfortunately, there are may different sources of bad advice for building a bigger set of buttocks – most revolving around scam lotions or rip-off gadgets. When results are not achieved, most women lose hope and give up altogether – and in the process lose self esteem and confidence.

But there is good news – actually very good news. You can build a bigger butt no matter what your past attempts resulted in or what genetics you have been handed down from your parents – if you are willing to work at it just a little.

There are 3 simple elements you must address in order to get your glutes to grow. These elements are:

1 – Laser focused, booty boosting exercises.

2 – Rump rounding nutrition choices.

3 – Bun boosting management of cardio exercise.

OK – starting with number one: ‘butt building exercises’. A great little routine, for getting started – would be:

(A) Single-leg touch-downs: 12 reps per side

(B) One-Leg hip extensions: 10 reps per side

(C) Heel to high wall – (on elbows and knees): 12 reps per side.

Slow steady form and controlled tempo is important in each set and rep that you do. You may also use light dumbbells at some point but there is no need to start out with any kind of weight besides your own bodyweight.

Number-two – is rump rounding nutrition choices. In order to put some ‘pump in the rump’ you have to give it reasons to grow. These moves will get the glutes to grow. However – you’ll want to ‘feed’ these muscles with more calories to build more sexy flesh.

Additionally, you must also have the right amount of fat surrounding the gluteus muscles and if you are reading this article – I’ll bet you have very little fat ‘in the back’.

Your eating habits will be centered on consuming more calories on a daily basis. This will ensure you giving your buns the ingredients they need to get big, round and sexy. For some women – this is as easy as ading more olive oil to your meals and snacking on higher calorie – yet still healthy, foods – such as various nuts and nut butters (almond butter, etc…)

Number three is cardiovascular exercise. The biggest difference here (MOST LIKELY) is that you will not be doing cardiovascular exercise to lose weight. Actually – its the opposite – you’ll just be doing a little bit of cardio exercise for toning, general wellness and heart health. You do not want to burn off the added butt size with an unnecessary use of calories to fuel your cardio exercise.

There are specific types of cardio exercises that I prescribe primarily for the woman who wants to build a bigger butt – one of them being the stair-stepper machine – or climbing stairs in your house – multiple times.

The rule for butt boosting cardio is ‘keep it low – to make your backside grow’. I don’t want you to think it’s ok to skip cardio entirely – because that can have a bad long term effect on the booty – but rather, keep your cardio time in the 15 to 25 minute range – just 2 to 4 times per week – not more than that.

If you want a bigger butt – you can have it – with just a little work targeting the right muscles – you can build round, eye-catching glutes that look great in a bikini and even better naked.

It’s 100% absolutely true; you can build a sexy chest without surgery.

There are myths floating around regarding women and chest training, everything from chest training will make your boobs disappear to chest training will dramatically increase your boob size.

Both of these myths are just that, myths.

I’m going to tell you how you can build a beautiful and sexy chest by simple weight training tactics that can be implemented just once a week in less than 15 minutes.

First, let me tell you why those myths are myths.

Smashing the Chest Training and Boob Shrinkage Myth:

Weight training cannot and will not make your boobs shrink. Breast tissue is made up of fat tissue. Burning body fat will result in smaller breast size.

Weight training develops lean muscle tissue. Adding strength training develops the underlying chest muscle and will add more shape to your upper body, creating those eye-pleasing and sexy curves.

To put it bluntly, the only way to lose your breast size is to lose a lot of body fat.

Smashing the Chest Training and Boob Swelling Myth:

Weight training won’t make your boobs double in size. Weight training builds the underlying muscle underneath the breast’s fatty tissue. Muscle is lean and dense, fat is bulky and mushy.

Muscle tissue added to your chest area will be lean and dense, giving your chest shape. The added muscle tissue may give your breasts that needed enhancement and perk.

Bottom line, a good chest training program will add beautiful shape and stunning high cleavage so you look snazzy in that hot dress.

Now that I got the nagging myths out of the way, let’s discuss a good chest program to heed the results of a hot body.

Bench Press

The bench press is the core exercise for the chest muscle. When you do the flat bench press (barbell, dumbbells, or machine) you are hitting the entire chest muscle as one unit.

It’s important to build your flat bench press because a strong chest will assist in other exercises.

Incline Press

The incline press is another core movement for the chest. The incline press shifts more of the stress to the upper chest, enhancing your cleavage.

A little plus with the incline dumbbell press is you can get on an adjustable incline bench and change the angle for each set or each workout. The higher you adjust the incline the more of the upper chest area you work.

Chest Dips

An overlooked chest exercise is the chest dips. Probably the reason this excellent exercise is pushed aside is because it requires raw strength to execute.

If you are a beginner or haven’t ever tried the chest dips, many gyms have assisted dip machines that allow anyone at any fitness level to perform dips.

Ideally, you want to get to a point where you can do chest dips freestyle for best chest development.

Chest Flys

The chest fly is an isolation exercise that puts stress on the inner part of the chest.

The chest fly can be used in a variety of ways. The basic is the fly machine (pec deck). Another way to do the chest fly is with dumbbells, which allows you to target either the upper inner, middle inner, or lower chest area, depending on how you adjust the incline bench.

Chest training program to build a sexy chest

Week #1

Flat bench: 3 x 8-10

Incline press: 3 x 8-10

Decline flys: 3 x 10-12

Week #2

Chest dips: 3 x 8-10

Incline press: 3 x 8-10

Flat flys: 3 x 10-12

Week #3

Incline press: 3 x 8-10

Chest dips: 3 x 8-10

Incline flys: 3 x 10-12

Week #4

Flat press: 3 x 8-10

Chest dips: 3 x 8-10

Incline flys: 3 x 10-12

Conclusion

Men agree that a woman with a well-built chest developed through regular weight training is sexy… giving that fit, healthy, and athletic look. If you want to look hot and feel good about yourself, don’t neglect the essential basics of weight training.