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Health & fitness: Building a better badonkadonk...

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By Kent Pegg

Glutes, bottom, rear end, backside or butt. Call it what you like but we all have one and we all want a good one. And to have a good one you must have a strong one.No one wants a saggy or flabby bottom and having muscle is the key to having great glutes. With the right exercises you can get that muscle and that butt you’ve been wanting.Many exercises work the gluteus maximus, gluteus medius and hamstrings. They can be worked with free weights, weight training machines or through floor work.Two of the best exercises for the glutes are squats and lunges, both performed with free weights. Since these exercises are advanced and for people with some weight training experience, make sure you have the necessary knowledge or seek the advice of a fitness professional before including them in your exercise routine.When performing squats, make sure you descend to a point where your thighs are parallel to the ground to get the best stretch and most involvement of the glutes. Warm up with lighter sets and add weight gradually until you reach the weight that you can perform for 10-12 repetitions.The safest way for most people to do lunges is to perform stationary lunges. To do this step forward with one leg and place the knee of that leg directly above your foot. Without allowing your knee to move forward, drop the knee of your back leg toward the floor.


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