Now I know that the majority of us are paranoid about our bums most of all. Legs are legs and arms are arms and if you lose weight you are going to get some sort of waist. But bums are a different entity entirely. They are the one area that can do so many evil things from sagging, to being flat, to being cellulite riddled to bulging with saddlebags to pock marking – getting a pretty bum really is not easy at all. In fact I would say it is the very hardest things to achieve physically.

I was at a point where I felt good about my body; I had a tiny, waist with ab definition, slim hips, long toned legs and defined arms but I still was not happy about walking away from people in my swimsuit and felt they would be thinking my butt was a bit of a disappointment after seeing the rest of me so fit. So after a very long time of killing myself in the gym and training really hard, I had to face up to the fact that I had been bestowed with lazy glutes and they were avoiding doing any work which is why they were not toning up. These sneaky glutes are relying on every muscle around them shirking the work and making the erector spinae (lower back), quads and hamstrings (legs) and hip flexors do all the work. As a consequence I  got tight in all those areas and yet those gittish glute muscles were not as tight as they ought to have been with all the squats and lunges I performed! I had a moment of “what the hell is the point” when I saw my butt do a little unwanted jiggle and felt like all those exercises had been in vain. As I lost weight, my bum had gone flat, so yes it was tiny but it was also shapeless. I felt utterly confused and defeated.

However, I then came across THE GLUTE GUY aka Bret Contreras who is an American trainer who seems to be obsessed with butts and for a very good reason! Seriously this guy is good and he offers the sort of advice that will change your body for the better in an easy and achieveable way. I do not know him, have never met him so I am telling you this from personal experience of reading his blog and book.  His advice works and best of all it is simply advice.

Bret has done the research, done the work and proved the theory that many of us have lazy glutes and they need to be actively engaged.  So you can do a squat or a lunge and not really use your glutes. Instead you have to actively think about using them and really get them involved in the movement. Even more than that you need to start with the slightly embarrassing HIP THRUST exercise. Embarrassing because it is quite a sexual movement and in a busy gym if you have any perv types lurking they will be transfixed by this exercise.

Begin seated on the ground with a bench directly behind you. At first start without any weight to get the movement but after you have perfected that you will generally have a  barbell over your legs. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting.

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I will not go into too much detail on this hip thrust here but I will say visit http://bretcontreras.com/tag/hip-thrust/ to get the real information on it and how to do variations etc. For example by using a band rather than weight as shown below:

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All I can say is this one exercise has halved all the squats, lunges and other heavy duty work I was doing and given me the butt I wanted. I can perform it anytime using a band if travelling or at work. Bret’s book is available for £6.99 at Amazon – http://www.amazon.co.uk/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM/ref=sr_1_1?ie=UTF8&qid=1395667425&sr=8-1&keywords=bret+glutes I am not exaggerating when I say it is the best £6.99 I have spent in a long time and certainly the best spend in regards to fitness and health.