VIDEO: Glute Sculpting Circuit

I used to hate my butt. OK, I'll say it, my butt was flat. That's right, flat as a board. But then I found out that I wasn't doomed to a lifetime of feeling insecure every time I heard Sir Mix-A-Lot scream about his love for big round ones. I discovered strength training. And then I learned that not only can you become fit by adding some resistance to your workouts, but you can also sculpt some serious curves.

Haaay!

The increasing popularity with butt implants and injections is just ridiculous. I mean, don't get me wrong, do what you want. But what's wrong with putting in a little hard work to sculpt your own natural booty? After all, that is an area you actually do have control over.

I'm just saying.

This video showcases some of my favorite glute exercises that I'm doing right now. If you're looking to boost your backside, take control, and add this circuit into your workouts.

I recommend doing this routine 2-3 times a week for at least 30 days. Consistency is key. Nothing worth having comes easy. Keep at it.

Glute Sculpting Circuit

1. Leg Lifts with Extended Arm Plank, 20 reps on both legs
2. Leg lifts with Fire Hydrant, 20 reps on both legs
3. Resistance Band Kickbacks, 20 reps each leg

Do the circuit two times with little to no rest between exercises.

Leg Training: Stiff-legged Deadlift Demo

If you want to develop that curve on the back of your thigh and get a great looking butt, you need an exercise that targets your hamstrings and glutes. This is your move -- the stiff-legged deadlift.

I know there are a lot of ladies out there that don't like to go heavy in the gym for fear they will develop a physique like a man. Well, to that I say -- forget that. That's not the case. Women don't have the testosterone to produce huge muscles like men.

But what about bodybuilding women? Sure, well they are bodybuilding women and go through extreme measures to develop muscle size. If you're an average gym-goer, there's no need to worry about becoming too muscular.

Lifting heavy weights is one of the most effective ways to develop muscle giving women that toned look they want and giving men some serious size, as long as a regimented lifting schedule is followed.

The stiff-legged deadlift is my favorite hamstring exercise. Be sure to have correct form while performing the exercise to avoid injury and to maximize benefits.

• Feet about shoulder width apart
• Shoulders back
• Abs held in tight
• Don't lock knees
• Hold head in direction of the movement
• Squeeze glutes as you return to standing position
• Breath: inhale on the way down, exhale as you stand

Include these on your leg training days. Pick a weight that allows a rep range of about 8-10 where the last couple of reps are difficult. Perform 3-4 sets. I suggest training legs 2-3 times per week.