Build that BOOTY!

I don't know one single girl out there who would've love to have a smaller, firmer, tighter toosh. Not one! But building the booty is harder then it may appear- the right combination of exercises, the correct form, and using good set and rep combination is key! Too much weight and you may pack on size, not enough weight and you may end up wasting your time.

I wanted to share with you guys the glute circuit I do weekly in my own training, which has helped me to shape and firm my backside. I do this circuit once a week. Go from exercise to exercise as quickly as possible and try to keep your rest periods in between sets between 15 and 30 seconds. If you're unfamiliar with the exercises listed I also included links to video and photo descriptions, courtesy of bodybuilding.com. Happy Glute firming!

1. 10 minutes stepmill, level 8 (stepmill not stairmaster or stepper)
2. Bent Leg Cable Kickback, 2 x 20 each leg (http://www.bodybuilding.com/exercises/detail/view/name/one-legged-cable-kickback)
3. Hip Abduction, 4x20 (http://www.youtube.com/watch?v=2b97cvyH9sE)
4. Dumbbell Plie Squat, 3x30 (http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat) *make sure you hold your body as straight as possible and concentrate on using the glute to generate the movement)
5. Hip Abduction, 4x20 (http://www.youtube.com/watch?v=2b97cvyH9sE)
6. Glute Kickback, 2x 20 each leg (http://www.bodybuilding.com/exercises/detail/view/name/glute-kickback) **this video shows the non machine version, however most gyms have a machine that mimics this movement, you can do either or. If you do the machine version, I recommend 2x20, if you do the non weighted version, 2x30**
7. Flutter Kicks, 3x30 (http://www.bodybuilding.com/exercises/detail/view/name/flutter-kicks)

REPEAT AGAIN- beginning with the stepmill for 10 minutes! **unless you're a newbie or a beginner, in which case build up to going through it twice**