The Butt Workout

assalamualaikum n good mornig to everbody...^^

today my post is about how to work out or sculpt yr butt muscle...
many man want a tough, shapely, sculpted, and defined butt we see in the body builder magazine...

The butt consists of 3 main muscles which is the gluteus maximus, gluteus medius, and gluteus minimus. They work 2gether to help us move our legs in all directions. Because they're connected to the hips, the lower back, and the legs, strengthening our glutes can help to stabilize the back.

so...my friends, if u hv a big butt..dont worry "jgn nangis2" this post will help u insya allah...^^

there is a simple step that can be done anywhere even in the toilet, so b happy dont worry...!
*there is a link to youtube for the demostration.

1. Squats.
~Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go out past your toes.

2. Lunges.
~Beginning with yr feet parallel and hip-distance apart, take a giant step forward or backward. Slowly lower your body, bending both knees. Bend yr knees no farther than 90 degrees, keeping yr front knee aligned over yr front ankle. Step together and repeat it.

3. Bridges.
~Lie on your back with knees bent and feet on the floor, hip-width apart. Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of the thighs) until you've created a diagonal line from your shoulders to your knees. Return to the floor slowly, one vertebra at a time.

4. Step-ups.
~Using a weights bench, step one foot on top, then push through the top leg and glute to lift the bottom leg up and tap the bench. Lower and repeat using the same leg

5. Leg/hip extensions.

6. Skater plyos
~plyometric side step

ok that all for this time...gue nk k kls ade PBL1..huhuhuhu...^^