That’s right, you know that you always look as people walk away, and be honest…it’s not because you are lovingly sending them warm wishes, you are checking them out to see how much junk is in their trunk. And if that’s not sneaky enough, you know that you compare it to yours. Come on, that’s what we do. We live in a constant state of comparison, it’s not healthy, it’s not even practical, but the fact is, it’s real.

So how do you refine your behind in a short time and tighten your upper body so that when you wave at your friends across the beach, the sagginess on the back of your arm doesn’t wave in the breeze and create a giant wave.

Here is a great mini workout regime I put together for one of my music artists who had to shoot an album cover for her new release. She was in the studio putting the final touches on her CD and she got the call from hell. It was her manager telling her they had decided on the shoot location for her cover shot. It was to be on this spectacular island in a tropical paradise that most of us only dream of visiting when we win the lottery.

A few minutes later, I got the SOS (Shoot Only in my Skin) distress call. She had less than ten days to go from snackin’ in the recording studio to looking sexy on the beach for a CD cover for the world to see!

I went to work and put together an instant toning workout schedule and combined it with my Low Glycemic Diet with Catabolic Foods. Hip Hop Cardio was a part of her workouts as well because it burns fat, helps you develop rhythm and confidence. You can do any cardio you like as long as you do some cardio every day to keep your metabolism up and burn stored body fat. Oh yes, and the instant tanning to give her the authentic island look. That came later after we made her arms, abs and behind look and feel tighter.

The key word is she felt tighter. You see when you feel good, you feel beautiful and when you feel beautiful you walk with more grace and confidence, which sends out great vibes that you love your beach body. That is the beginning of getting excited and inspired enough to continue on your program after the initial burst. All great changes happen from the inside out.

The Beautiful Beach Body Program

First of all, I love traditional training and I love how dance moves shape and tighten your body differently than many of the gym moves. Dancers have sleek long lean muscles and they move with pure grace. I like gym moves too in a long-term fitness program, dont’ get me wrong But, for this program I am taking you back to the beginning of women’s body training movement. My signature Vertical Training and Power Shaping technique is the base for this workout.

Workout Accessories to Gather for Your Workout

Beach Towel I personally have my clients lie on a beach towel because they are soft to touch on the skin which puts you in a wonderful mood.

Water Bottle – 8-16 ounces of water – Stay hydrated during your workout.
Music – Get in the zone. Turn on some music that is upbeat, happy and makes you feel good. This will inspire you to stay with the workout for the entire duration.
Picture – Find some inspiring magazine pictures that inspire you to train. Your mind sees pictures and then it drives you in the direction of your visualized desire.
Beautiful Beach Body Circuit Isometric Training Techniques

1. Plies

2. Side Lying Leg Lifts

3. Girl’s Push-ups

Move #1 Plie’s

Begin with Dancer’s Plie’s or and easier explanation. Wide Leg Stance Knee Bends

-A plie’ is a bend of the knees. It is a foundational strength and stretch that ballet dancers practice. It is a specific exercise that tones and strengthens your entire lower body. The hips, butt, thighs, hamstrings and calves are all worked together. It is compounded power move that works wonders.

Learning to pli correctly is fundamental to proper training and getting that beautiful lower body you desire. Yet most people do it incorrectly, in that they sink down with legs, and then quickly return to a standing position.

Begin by standing in front of a mirror so that you can monitor your alignment. Face the mirror in a wide stance, which in dance is known as second position. Be careful that you are aligning your knees with your toes at all times. Pull your abdominals in as to get a sense that your navel is couching your spine. This is called hollowing your abdominal wall so that your are shaping and engaging them as well throughout the move.

Stand up straight so that you can feel a vertical line up and down the center of your body.
Begin to lower your body weight toward the floor slowly with control to the count of four. Use your abdominal muscles, relax your back, and drop your tailbone. Be sure your body is centered over your feet, keep your heels down you lower your body down. Go only as low as you can comfortably go.

Now, press your feet into the floor making your muscles in your thighs and butt active. Hold for four isometric counts as you take deep breaths.

Then slowly press your feet into the floor and push yourself out of the plie’ as you return to the starting standing position.

If you don’t feel these muscular sensations, you’re doing the pli too fast. Now, to the count of four, begin pressing upwards and focus on feeling resistance in all of your lower body muscles as you come out of the pli. As you perfect this move you can add various arm moves with light two to five pound hand weights. This is what I did with my artist. As she felt balanced and centered with the movement I added bicep curls with light hand weights.

I had her start with hands by her side behind her legs, as she lowered her body to the count of four, she drew her hands toward her upper shoulders and held it for the count of four as she was in the plie’ isometrically and then lowered the weight as she pressed out of the plie. It was a great combination of upper and lower body movements that created a sensational feel and look to the muscles.

Move # 2 Side Leg Lifts (2 versions)

Lie on one side on your beach towel. Side-lying exercises strengthen lateral leg muscles, tighten your outer thighs, narrow your hips and tighten the medial glutes.

Side-lying Leg Lifts:

Lie on your side on the floor. Place your upper body and head in a comfortable position. You lie all the way down, or lie with your hand supporting your head as long as you keep your head in alignment with your neck.

Keep your body in an extended position with your top leg straight and your bottom knee slightly bent to help balance your body. Place your top hand on the floor in front of your abdominals and contract your abdominals throughout the move.

Begin by squeezing your butt. Now to the count of four, slowly lift your upper leg towards the ceiling with the knees facing forward 45 degrees or to a height where you can feel the muscles tightening without strain to the hip joint and hold in an isometric (static) position for the count of four and then slowly lower back down.

Repeat for fifteen reps per side. Repeat each side for a total of three sets. Per side both inner and outer thigh muscles. As you get stronger, you add one to two pound ankle weights for more resistance.

Side Lying Inner Thigh Leg Lifts:

Lie on your side on the floor. Place your upper body and head in a comfortable position. Keep your body in an extended position with your legs resting on top of each other. Then, move bend your top leg and place the foot on the floor behind the bottom leg. Make sure there is enough room to allow the bottom leg to be lifted off the floor.

Contract your abdominals as to include them in your workout and to also help protect your spine and keep your back in a good stable position. Squeeze the inner thigh and slowly to the count of four lift the bottom leg approximately 12 to eighteen inches or as high as is comfortable for you to feel the inner thigh isolate and contract.

Hold for four counts and then lower your leg down to the starting position and repeat for a total of fifteen repetitions. One set is completed once both legs have performed the exercise for the prescribed number of reps on the workout! Be sure to breath deeply throughout the entire sequence.

Move #3 Bent Knee Tricep Pushups.

This move works the back of your arms and chest and abs. Begin on your hands and knees with your hands resting under your shoulders.

Contract your abdominals and slowly lower your chest to the floor between your hands keeping your head and neck in alignment, lower down until your chest almost touches the floor and do not let your lower back sag, hold for two counts and slowly with control push yourself back up to your starting position.

Keep the body locked in a straight position as you return to the starting position. Breathe comfortably throughout the move. Repeat for total set of ten repetitions. Then rest for thirty seconds by sitting on your knees in a child’s pose and then repeat for two more sets.

This is a powerful exercise and in the beginning you may only be able to do perform two reps with accuracy and control. But don’t give up. It will get easier as you get stronger. It is a fantastic exercise for tightening the muscles in back of your arms and your chest muscles.

This move will make your stronger and tighter at the same time. That is a great combination of fitness results to have whether you are sunbathing or surfing.

Here’s the Triceps Push up Breakdown…

On your hands and knees, contract your abdominals then to the count of four

Slowly lower your upper body down to the floor holding your elbows close to your side

Hold for a count of two (isometric contraction) and then push yourself back up to the starting position.

Repeat for a total of eight repetitions.

There you have it, a wonderful plan for your Beautiful Beach Body. You will feel long, lean and confident as you stroll along the beach. Beauty starts from the inside out. Don’t wait start today feeling great about yourself but start building the best body ever now.

If you haven’t already, go to my website and sign up for my weekly newsletter, there are so many amazing tips, great award winning workouts and lots of juicy stories about my training adventures. You will love the inspiration and who knows maybe you will be a star I get to train someday.

Oh, and by the way, the artist who I got the SOS distress call from looked absolutely gorgeous for her cover shoot. She was stunning in her birthday suit. She did not do a sleazy shot. She did a tasteful, elegant and soulful cover like Eve (as in Adam’s wife) in a Genesis type shot. If I remember correctly, Eve did not wear anything in the garden either

God Bless and make it the Best Week Ever!

That way, you will have a butt that all the guys will like.

The tips on getting a bigger booty are:

1. The first thing you can do to make your butt bigger is to weight train. You should do exercises like leg presses, squats, and hip extensions. This will help you tightened and tone your butt muscles and thigh muscles. Make sure you also work on your abs. It’ll help give you a curvy look.

2. Another tip on making your butt bigger is to do cardio exercises. You should job on the treadmill and do the stair stepper. Also, ti’ll be a good idea for you to take a fitness class like kickboxing or cycling. This will help you make your booty bigger.

3. The third tip that will help you get a bigger butt is eating healthy foods. By eating healthy, you’ll help make your booty firm and sexy. This will happen because the healthy foods will help you burn off fat and tone your muscles. It won’t make you butt hard, it’ll only make it firm. Which is what you want.

These are some tips on making your butt bigger. If you really want to have a sexy, firm, and round booty, make sure you use the tips above. Now that you know the answer to your question, “How do I make my butt bigger”, follow the tips so that you can get a booty that guys will admire.

Have you ever been the woman who turns away from her family guy and says under her breath, I hate that my thick thighs and my butt has cellulite? Or have you looked into the mirror and said, I wish I looked like that movie star? Or even starred at yourself in the mirror, concentrating on all the things you want to change about your appearance? From my 17 years of private practice specializing in Eating Disorders, Id like to reveal the 3 Secret Mirror Tips that women can easily implement to love their bodies through their family guys eyes, have better sex, and simply feel freer about their bodies.

First Secret Mirror Tip:

Give yourself permission to imagine a little girl playing dress up and to take time to do this tip (30 minutes). Shes in front of a large mirror; shes dancing to her favorite tunes while loving herself and her lifes possibilities. (You may have a memory like this.) Next take your imagination and play dress up and dance to some romantic music and fall in love with yourself. Thats the first secret mirror tip. Dont be fooled by how easy it sounds. Make it fun and practice it until you feel relaxed and natural.

Second Mirror Tip:

Imagine you are your family guy. Youre standing in front of a full length mirror. Close your eyes and imagine you put his hands on your hands, put his eyes in the place of your eyes, and put his thoughts in your mind. He then tells you three things he especially loves about your butt and your thick thighs. Now while still imagining you are seeing through his eyes, tell the image in the mirror those three things:

1. I want to tell you that your body is so sexy _________________. (fill in the blank)

2. I love the way you move and tease me. or _________________. (fill in the blank)

3. You know your __________drives me wild___________________.(fill in the blank)

Really hear yourself speak his words from the heart.

Third Secret Mirror Tip

Once again give yourself permission to play and imagination. Look into the mirror and there is your secret admirer. He has written you a love letter. What would he say to be romantic? Ask yourself what he wants to do with you? Then write down what he might say in a love letter to you. Address it to my Dearest (your name). Next mail this love letter to yourself. When it arrives treasure it, then put it in a special place so you can read it often with an open heart while telling your mind to be still and quiet.

A New Years ad in 1890 is intriguing but it does shame those of us that are naturally thin. Then on the other hand this picture ad brought out this positive response by a viewer, “I am sexy in my Botecelli body!” In the 1860s up to the tall and athletic, self-confident Gibson Girls who had 38 inch bust, 27 inch waist and 45 inch hips, the large breast and full hip women were much desired and considered a sign of prosperity. Why not now?

Go ahead and do the mirror tips. You dont have to do it perfect. It is fun as you imagine playing in a light hearted way. Give yourself permission to have fun. By practicing the mirror tips you can develop a positive body image and feel through your family guys eyes that your butt and thick thighs are sexy. When you feel sexy, you are sexy and with that kind of juicy vibs going you can really heat up the bedroom.

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.