Butt Exercises

I like strong butts and I cannot lie. Get a firm, rounded backside by putting these exercises, tips and techniques to use in your workout.

The Best #Manass On Instagram.

manassLord, grab some water. You’re about to get thirsty.

There’s a new trend on Instagram called #manass. And it’s the best Christmas present that anyone could ask for. Well, except for world peace or a cure for cancer.

As it turns out, men are posting pictures of their backside all over Instagram. AND… Instagram is allowing it. I couldn’t be happier.

So here are a few of my favorite #manass pictures. Let me know which is your favorite in the comments below.

A photo posted by BEAST (@mrashleycain) on

Hiked Bear Creek, flashed bare cheeks. #mountainbabes #freethenipple

A photo posted by gus kenworthy (@guskenworthy) on

The neighbors won’t probably like it… Or yes…? Lol

A photo posted by Daniele (@danipallo) on

Viva com ousadia. O mundo pertence a quem se atreve!

A photo posted by Paulo Roberto Prestes Jr. (@pr_prestes) on

#sweatwithcharlie #humpday

A photo posted by Blake Bridges (@blakejamesbridges) on

The #100DaysOfFitness challenge may be behind me now but the journey continues. It’s incredible how the human body responds and transforms to even just 100 days of a consistent diet and exercise program. During the last 100 days your positive comments motivated me to push through and stay committed. I encourage all of you to experience for yourself how rewarding it is to set your own goals and get inspired by the results. You don’t have to be a fitness model or featured in the ESPN Body Issue to be proud of your physique. We all have what it takes to be the best version of ourselves we can be. Be dedicated, be passionate and be relentless in the pursuit of your dreams. Shortly, you will look back at where you started and be astounded at how far you’ve come… and you might just be inspired enough to post a naked picture of yourself on Instagram. ✌ #Day100

A photo posted by Ashley Parker Angel (@ashley_parker_angel) on

Happy #humpday

A photo posted by Colby Melvin (@colbymelvin) on

As long as you know who you belong to ✨

A photo posted by John Steel (@jsteel) on

The sexy @firstmate_blake posing with my teddy bear! Shot by me for @helixstudios

A photo posted by AJ Ford (@ajford93) on

How To Tighten Your Anus.

Dear Davey,

I’ve been in a relationship for a few months now, and my boyfriend is extremely large down there. He’s around 10.5 inches and very thick. I enjoy bottoming for him, but I have to admit that I’m getting more and more loose. Sometimes it feels hard to hold my sh*t.

Any suggestions?

From,
Ben

how_to_measure_410Hey Ben,

Sounds like a crappy situation. Sorry, I couldn’t resist. :-P

I give exercise advice on this blog, and… as it turns out, your anus has two muscles. The inner ring is the internal sphincter and it’s an involuntary muscle. That means, it’s an automatic muscle and you’re not able to exercise it. The external sphincter, on the other hand, is a voluntary muscle and it is something that you can exercise.

But first things first, you may just be paranoid. Instead of becoming “loose”, it’s possible that you’ve just become more accustomed to handling his size. Problems can occur when inserting truly large objects like bottles, arms and so on. These objects can even result in muscle tearing.

A good indication that you truly have an issue is leakage. But there can be many causes of this including constipation, straining, general wear and tear or even childbirth.

Obviously, if you do have an issue, it’s important to consult with a physician.

Having said that, try this.

  1. First, squeeze your sphincter while sitting in a chair with your legs slightly apart. It will feel like you are trying to prevent a leak; you should feel the muscle contract. Do this without contracting your buttocks, tummy or legs. You should feel the sphincter lift up and off of the chair. Continue breathing!
  2. Now, try the first exercise. Tighten the sphincter as tight as you can; hold for five seconds. Relax for 10 seconds. Repeat at least five times to increase the strength of your sphincter.
  3. Now, try the second exercise. Tighten the sphincter to about half of your maximum tightness; hold for as long as you can. Relax for 10 seconds. Repeat at least five times to increase the endurance of your sphincter.
  4. Now, try the third exercise. Tighten and relax the sphincter as quickly as you can. Try for at least five sets.
  5. Do these exercises several times a day. You can do it in the car, while watching TV or even right now. No one will know!

I hope that helps.

And as a side note, I’m probably not the only one that wants to see a picture of your boyfriend’s… well, anyway! Good luck.

Love,
Davey

P.S. If tighter abs (and not just a tight anus) are part of your fitness goals, download Davey Wavey’s Six Pack Program and get started today!

 

 

How To Build A Better Butt.

Dear Davey,

I’m going to get right to the point… I hate my butt. I don’t like the shape and it’s too small. I have no idea what to do. Help!

From,
Jordan

gingers-are-cool-OH.-OKAY-THEN.-I-WILL.-UM.-JUST-BE-OVER-HERE-IN...Hey Jordan,

For both men and women, our asses are important assets. They can be one of the first things that other people notice (other than your wonderful personality!), and can certainly get the blood pumping. Among other things.

Here are few tips for giving yourself a booty makeover.

  1. Build your glutes through strength training. The gluteus maximus, gluteus medius and gluteus minimus are the muscles that define your butt. By engaging in strength training exercises that target your glutes, you’ll build a rounder and tighter tush. Some exercises to incorporate into your workout include squats (this one is the best!), lunges, leg presses and deadlifts. Every few weeks, progress to heavier and heavier amounts of resistance. This process (called progressive overload) will cause your muscles to grow.
  2. Target glutes through cardio. You can also train your glutes through cardiovascular exercise. According to research, jogging on a treadmill is the most effective cardio exercise in terms of glute activation. Adding an incline further enhances activation. If you’re really willing to invest time in the pursuit of an awesome ass, learn how to ice skate… because hockey butt.
  3. Reduce butt fat through a calorie deficit. If you want to reduce butt fat, know that a calorie deficit is required. That means, you’ll need to eat fewer calories than you burn. It’s important to continue exercise when using a calorie deficit to ensure that more fat than muscle is lost. However, keep in mind that fat will melt off all areas of your body… and not just your backside. It’s impossible to reduce fat just in your butt without reducing fat from other areas of your body.
  4. Be realistic. At the end of the day, exercise and diet will most likely enhance the shape you already have. But having a stronger, lean backside isn’t just about looking a certain way. It’s about being strong and powerful. And a well developed butt will help you in other aspects of your workout.

If you want a bigger butt, focus on tips 1, 2 and 4. When building muscle (a process you’ll often hear gym enthusiasts refer to as bulking), a calorie deficit will actually work against your goals. Obviously, building muscle requires a surplus of calories.

If you want a smaller backside, focus on tip 3. When reducing fat (a process you’ll often hear gym enthusiasts refer to as cutting), you won’t be able to build muscle.

Love,
Davey

P.S. For a guaranteed strategy to build muscle on your backside or anywhere else, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle!

Answered: Best Exercises to Increase Size of Butt?

Hi Davey,

I’m 18 years old and like my butt, but I feel like it could be bigger. Do you have any fitness tips for increasing the size of my butt?

Regards,
Hassan

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Photo credit: @dattwinandree

Hey Hassan,

Like any muscles, your glutes (a.k.a. butt muscles) will only grow if your current musculature isn’t enough to get the job done. Your body is a very efficient machine and, as such, it doesn’t want to waste the energy required to build and maintain new muscle unless it’s absolutely necessary.

How do you tell your body to build new muscle? Through a strategy called progressive overload.

The idea is pretty simple. Over time, continually increase the amount of resistance you use. As you work against more and more resistance, your body will continually increase the size of the muscles being worked (assuming you’re getting adequate rest and nutrition). This is progressive overload and it will increase the size of any muscle.

There are plenty of exercises that target the glutes specifically. Here are a few of my favorites:

  1. Squats. When it comes to glute exercises, squats are king. Though there are a number of ways to perform squats, using a barbell is my favorite. That’s because you’re able to use more weight; when using dumbbells, you’ll likely be limited by grip strength. When doing squats, lift heavy and make use of the aforementioned progressive overload strategy. If you’ve never seen a proper squat, watch this video.
  2. Deadlifts. Another great barbell exercise to incorporate is the deadlift. Though deadlifts work muscles across your entire body, they’re especially beneficial in building up your glutes. Like any exercise, form is extremely important so check out this instructional video.
  3. Lunges. Last but not least, lunges are another great glute exercise. Though they’re often performed with dumbbells (see this video for an example), you can also a barbell for heavier weights.

If you’d like to exercise recreationally, I’d recommend picking up a sport like hockey. In fact, they don’t call it a hockey butt for nothin’.

Love,
Davey

5 Most Important Exercises.

There are no shortage of exercises to add variety to you workout - and switching things up can prevent a stale workout and plateaued results. By incorporating kettlebells, changing the base of stability, taking a new class or trying new exercises, it’s easy to keep you workout fresh and challenging.

Having said that, there are five tried and true exercises that every workout regime should include. These exercises have passed the test of time and have been used by bodybuilders, powerlifters and workout enthusiasts for generations.

  1. Bench press. The godfather of strength training, any gym worth your time will have a handful of bench presses. Some are flat, some are inclined and some are declined - but all are a great way to build strong and powerful chest muscles. In fact, the bench press is one of the three lifts in the sport of powerlifting. Though this exercise primarily works your pectoralis major muscle (i.e., your pecs), supporting muscles like the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps are also trained.
  2. Barbell bicep curl. Of all the bicep exercises that I’ve tried, none compare in their effectiveness to the barbell bicep curl. By adding a barbell, you’re able to increase the amount of resistance that your muscles work against - and the results speak for themselves. Though you’ll primarily work your biceps brachii muscles, your brachialis (lower biceps) and brachioradialis (forearm) are also trained.
  3. Squats. Want a bigger and stronger butt? No exercise compares to the squat in its effectiveness. Also performed in powerlifting, squats primarily work your gluteus maximus, quadriceps and hamstrings. Your erector spinae, transverse abdominus, gluteus medius, gluteus minimus, adductors, soleus and gastrocnemius will also get some love. Proper form is essential for a safe and effective squat, so it’s important to do your homework or consult with a trainer before you jump into your gym’s squat rack or power cage.
  4. Shoulder press. Sometimes called the overhead press, there are innumerable variations of this popular exercise. In terms of building size or strength, there are no shoulder exercises that can touch the effectiveness of a good barbell or dumbbell shoulder press. Specially, this exercise is great for your deltoids - but it also engages your triceps brachii and trapezius muscles.
  5. Deadlift. Also one of the three powerlifting exercises, the deadlift is a compound exercise that engages a large number of muscles including your latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps and hip flexors. In other words, your leg, butt and back muscles will all be screaming after a good set of deadlifts. Even your forearms, to a lesser degree, and obliques will be engaged. Though the deadlift is extremely effective, it’s not for everyone. For individuals with back injuries or certain joint issues, other exercises may be a better fit.

Of course, you don’t want to do each of these exercises in every workout. It’s best to break your gym sessions out so that each workout targets different muscle groups. Incorporate the bench press on a chest day, the barbell bicep curl on arm days and so on.

In my opinion, these are the top five exercises to include in any workout regime - but I’d love to hear what you think. Which five exercises top your list? Let me know in the comments below.