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How to Get a Better Butt

Experts recommend exercises to help you sculpt a shapelier backside.

Finding Balance continued...

"If the rear end is too big, it probably means too big all over," says Roget. "You can’t spot-reduce."

Speaking of big rear ends, many of us fear that building muscle in our behinds might actually make them look bigger. It's a question every trainer hears, says Sorace.

But women "don’t have enough testosterone to build that kind of bulk" most people fear, says Roget. "If your butt is getting bigger, maybe there’s extra [weight] on top of the muscles. Get rid of the weight and you’ll see the definition."

Genetics play a role here, too, says Sorace. If you feel you do have the potential to develop a bigger butt, do your strength exercises without any added weight, and focus more on aerobic exercises, Sorace says.

And what if you're hoping to maximize your gluteus maximus?

"The butt is just like any other muscle," says Sorace. "You have to overload the muscle to build it."

That means doing strength exercises with increased weight, additional repetitions, and shorter rest periods between exercises. Progressive resistance training, along with a high-quality diet, builds muscle mass, he says.

Regardless of your genetics, you (and your backside) can’t go wrong with getting more fit.

"Exercise, done the proper way, consistently and progressively will shape and tone the butt,” says Sorace. “You’ve just got to get out there and reap the benefits."

Reviewed on November 09, 2006

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