Wednesday, May 29, 2013

How To Get A Bigger Butt Like Jessica Biel

Heavy Butt Bridges

Barbell


You can do this exercise at home but you will need to buy a barbell with a set of weights.  To find a cheap set, shop on Ebay or Craigslist because there is always someone getting rid of their weights.  If you are new to working out and you have two cinder blocks, you can start with that but you will eventually need something heavier.

Cinder Blocks











You have to GO HEAVY if you want results.  As you can see, I am lifting 40 pounds but work with what you can lift.  

Sets: 5-8
Repetitions: 8-12
Rest one minute and 30 seconds between sets

How do you know if you are lifting heavy enough?  If you cannot do 8 repetitions then the weight is too heavy and if you can do 12 or more easily, then the weight is too light.  The last few repetitions should be hard to do, so if you are doing 10 reps, number 7, 8 and 9 should be slightly tough to perform.

Place a towel on your hips or a squatting pad on the barbell.  Lift your hips off of the ground, pause and  lower your derriere back to the floor.  Always keep your abdominal muscle tight or press your abdominal muscle to your spine.

If you have any questions, you can leave a comment here or send it to my email address, sheilafit10@gmail.com

Check out another butt lifting and building exercise, sprinting for a bigger bum.

17 comments:

  1. JB is seriously the hottest celeb, she is very underrated! I hope JT treats her right!!

    ReplyDelete
    Replies
    1. I know she is underrated and her body is awesome. Thanks for stopping by.

      Delete
    2. This comment has been removed by a blog administrator.

      Delete
  2. Butt exercises are always the worst for me :) They work though! Great tips!

    ReplyDelete
  3. I could use a butt lift, but I sure don't want a big butt.

    ReplyDelete
    Replies
    1. Hi MJWC, then you would use lighter weights and more reps, like 15 to 30.

      Delete
  4. Wow, this looks one tough exercise! Great job on explaining the exercise, I want to try it!

    Thanks for sharing your favorite post at Raising Imperfection! We feature our favorites on Friday, make sure to come back and check.
    Leslie
    www.violetimperfection.com

    ReplyDelete
    Replies
    1. Thanks for visiting and to do more toning than building use less weight for reps.

      Delete
  5. These are definitely tough exercises ... we do them often in our group strength training classes!

    Thank you for linking to Raising Imperfection.
    Please come back Friday to see if you were featured. :)

    ¤´¨)
    ¸.•*´
    (¸¤ Lanaya | xoxo
    www.raising-reagan.com

    ReplyDelete
    Replies
    1. Thanks for visiting and have a productive week.

      Delete
  6. Great advice. Thanks!!!

    ReplyDelete
  7. Wow! This is a great way to get the booty back in shape! My daughter teases me about mine because it has certainly dropped with age! OK you have convinced me--I'm going to start trying this out at my gym!

    ReplyDelete
  8. This is music to my ears! I want a butt just like this, small, but still shapely and lifted. Thanks for the tips!

    ReplyDelete
  9. All you need is a few weeks, and you’ll notice the difference almost immediately. how to get a bigger bum

    ReplyDelete