I’m sure you are wondering how an assisted pull-up machine can help in lifting your butt. This is how you use the machine for your bottom.
1. Choose a weight that is below your actual body weight. You can always go up later.
2. Place your right foot on the assistance lever while grabbing on to the bars on each side. (the bars you use for dips)
3. Leading with your heal, press down as if stepping.
4. Leave a little bend in the knee to prevent injury.
5. Concentrate on squeezing the butt.
6. Do 8-10 reps
7. Switch legs.

This exercise is great for lifting the glutes. I saw fabulous results when adding this to my regular exercise routine. Try it and let me know what you think. Yeah, people will look at you in the gym and wonder what the heck you are doing but they won’t question you for long when they see your butt!

Are you ready for a new exercise for your butt? Well, get on the floor…here we go. Lie on your back with your knees bent. Place a 25lb, 35lb, or 45lb plate on your stomach. Position it where there is no discomfort. You can keep your hands on the weight plate while doing the exercise. With your heels on the ground lift your hips up off the floor. Tilt your pelvis during the lifting part then squeeze your glutes at the top. Lower your glutes, barely touching the floor. Lift up once again. Do this 15 times.
When you’ve done the full range 15 reps then go right into 15 pulses. The pulses should take place at the top of the exercise (when butt is off the floor). You will lower just halfway down then go back up. Remember to squeeze those cheeks together.
After that you will do another 15 full range reps.
You have now finished your first butt burning set. Rest for at least 60-90seconds before doing the next set. You can go do another exercise (working a different body part) then return to do your other sets.
TIPS FOR THE HIP THRUST:
1. Heels stay on the floor.
2. Lift the toes off the floor for higher intensity. You will feel it more in your hamstrings.
3. Squeeze the glutes at the top of the exercise.
4. Breath out while squeezing
5. The more you squeeze the better the results.
Beginners may find it difficult to squeeze the glutes. Keep trying. Eventually those muscles will get stronger and you will be able to crack a walnut. LOL

I was in the gym on Monday and was doing my step-ups when a trainer approached me. He, yes he, suggested that I engage my butt more by altering, just slightly, how I was doing the step-ups. The moment he said “ENGAGE MORE OF THE BUTT” I was listening. Before I go any farther I want to say that one of the things I enjoy about “working out” at a gym that I do not work for is learning from other well meaning trainers. I’m constantly seeking new ways to do things especially when it comes to glute training.

I want to share with you today three ways to do the step-ups. I’ll start with what I believe to be the easiest to the most difficult.

1.       UP UP DOWN DOWN: That is exactly what you do. Grab a plyometric box or bench and step up with your right foot up, left foot up, right foot down, left foot down. Step up with the same leg for about 25 reps then switch your lead leg. This will also challenge your cardiovascular system too. By the end of your 50 reps you should be winded. You will do 3 sets.

2.       ONE LEG STABLE: Place your right foot onto the box and step up with your left leg. Tap the left foot and lower your left leg all the way to the ground. Your right leg never moves. Continue this for 25 reps then place your left foot up on the box and do the step up with your right leg. You will feel a bigger burn in the thighs and glutes. You will perform 15-20 reps/3 sets.

3.       ONE LEG STABLE MODIFIED: In this exercise you will do the same as above but when you bring the moving leg down to the ground DO NOT rest it on the ground. Just barely tap your toes on the floor then immediately come back up. This is advanced. You may find that your thighs are too weak to do this at first. If so, try doing the step ups by a wall or object so you can use it to help you stabilize on the way down. This is a slow and controlled movement. Do about 15-20 reps/ 3 sets.  This is the exercise the trainer had suggested. I immediately felt the glutes more engaged and it was definitely harder than the other exercises.

Remember, you are choosing one of these to add in your routine. Do not hesitate to change up your step-ups from one kind to the next. Your muscles will benefit from that greatly. Have a great butt workout.

TWO EXERCISES THAT WILL LIFT YOUR GLUTES
Over the last few months I have become obsessed with my butt. I started to think I was becoming OCD so I began surveying other female trainers on the subject. I wasn’t alone. Most women are focused on their butts more so than the other parts of their body. As a trainer I spend a great deal of time focusing on my client’s glutes and how I can shape it into a beautiful work of art.
As I have been experimenting with glute workouts I noticed two exercises that were awesome for lifting my butt. They are the walking lunges and the step ups. The first two weeks I did 50 lunges and 50 step ups five days per week. I saw amazing results. The only problem, however, was that my lower body became fatigued after the two weeks. I know that I am to give my muscles at least 24hrs to rest before working them out again; I just wanted to see what would happen. I don’t recommend doing that. The next thing I tried was doing that regimen every other day. I allowed one day that I did absolutely no workout at all. I was able to achieve great results adding this to my workouts.
MY RECOMMENDATION:
Add Lunges and Step-ups to your routine three days/week. One of those days will be on the day of your leg day. If for any reason you are tired when it is time for another butt workout; rest. Skip lunges and step-ups that day. The great thing about these exercises is that they can be done at home. Take the dog for a walk and lunge as you go. Grab a kitchen chair and do your step ups. It’s that easy.

When I was looking for a way to lift my glutes I had trouble finding a good review. I had to search all over the web to feel confident in this product. I believe I’ve included everything. If you have done the Brazil Butt Lift workout I’d love to hear what you have to say.

The video says it all!