Yep, another no B.S. straight to the point interview with Joey Atlas. “WOW”, Joey and I are getting swamped with all the butt exercise questions pouring in from women and men wanting to whip their lower bodies into shape!
We want to see you kick-butt (excuse the pun) with your lower body makeovers. So please after you’ve read the interview don’t forget to submit your questions or feedback by clicking on the “comments” icon.
If you haven’t read them already…Here’s the previous two interviews with Joey on VFT’s Blog:
Ok… onto the interview!
First up a question from Maria:
Okay here it goes.. lol… I have fullness on the lower portion of my butt and lack of muscle the top portion of my booty looks kinda flat, meaning no roundness, no definition.. what exercise can I do to give my upper part of my booty definition?? So it can look round… Thank you sooooooo much for any advice…
Truth is – there isn’t just “one exercise” to make a flat butt round. You need a combo of exercises for a synergistic effect. There are lots of muscles in the glutes area – and they all need to be stimulated in order for them to get rounder and firmer. One simple exercise to get you started is the hip extension. Lie on the ground, face up, with your knees bent, toes pointing up – feet about 16 inches apart. Slowly lift your hips toward the sky, pause at the top and then slowly return to bottom, lightly touch the floor/mat and then repeat for 15 reps. Again, that’s only a start – you need a combo of exercises to really boost that booty.
Hey I have a question on how to loose my stomach but yet keep my thighs and butt! I like how that looks but I really hate my stomach any suggestions on how I can achieve that goal? Thanks
First and foremost – you need a lower body specific program that maintains the shape and curves you already have – So, when you start burning off that stomach fat – you won’t lose much volume in your butt and thigh areas.
I am looking to get rid of the cellulite around my lower butt and upper back thigh area. Can anyone give me some good tips?
You want to stay away from typical weight-lifting and gym machine routines. You need to focus on bodyweight exercises. If you dont have any weight to lose – then you shouldn’t be doing too much cardio either (maybe 15 – 20 minutes 4-5 times per week). But on your cellulite exercises – you should be aiming for about 3-4 times per week 20-35 minutes each workout.
I have this unsightly looking cellulite on my butt. Whats the best way to lose it?
The main thing you need to do is stimulate all the glutes muscles and the muscles near them – so they firm up and get a little fuller and tighter. By doing this – the glutes and the other muscles “push out” against the skin layers and there is a smoothing effect. For many women this reduces the cellulite appearance greatly – For some it gets rid of it totally. Depends on a bunch of factors. The best exercises to stimulate the areas you need to target are bodyweight exercises – both done on the floor (with a mat) and standing (no weights/no gym machines).
hi so do you know how i cud manipulate the fat distribution in my body,im female and i gain weight on my upper body starting with the midsection up to my face and end up looking very chaby with a swollen face?
ahhh.. ok… right… Get on a program to lose the weight – and guess where you’ll lose it from?
Hi, whats the most effective way of burning fat around the bottom of my butt? So, more on my legs? Thank you so much.
You can tone the muscles there with specific exercises. But you can’t burn fat from that one spot alone. So, you should aim to tone those muscles directly – and lose some body fat also.
ok, sorry if my question may seem repetitive to you but no ones question seemed to pin point my EXACT problem. First of all, when just standing i have a pretty nice sized butt (on bottom), the top as some of the others, is pretty much a part of my back..so kind of like an upside down heart, lol. here is my concern…i know this sounds funny to some but i am a dancer and when i try to do the infamous butt trick where you alternately flex each cheek, i look ridiculous…it seems as tho all of my fat goes to the top and then the bottom is left looking like an old woman or something…i guess now an upside-down triangle..its like, the muscle moves but it separates from the very bottom leaving almost none of it there. i dont understand what is going on…lol sorry for the descriptions. Ultimately, i guess i need an exercise that will build my top butt when i am standing and the bottom for when i am sitting(on my feet)…i dont know if this question is appropriate to post but u are welcome to use it for whatever u need to. p.s. i would love to have a bigger brazilian type butt…or maybe like ice t’s wife named coco if you get a chance to look her up…..Thanks ) hope this question is fun at least! btw if it helps…i am 5’5′ 139lbs 34DD, 26,41!….yes, those are child bearing hips
Honestly my best advice is just don’t do the butt trick – I’m sure there are some other ‘tricks’ you can do to keep the entertainment value high for your clients/audience. But on the other hand – there is nothing wrong with keeping your butt firm and shapely with a good, targeted exercise program for the glutes and thighs.
Im 25, 1.65m and 42 kg and people always make fun of me for my lack of curves, and being a latina that’s especially painful because the ideal body for men in my country is like JLo’s. I really dont want a body like hers but I’d like to be at the beach without people making mean comments about me.
Well, I wanted to thank you for all the advices. Again, thank you.
First – to hell with the superficial men who only want a woman for her curves, etc…
Here’s what you need to do. Get on a well rounded exercise program that gives you YOUR BEST BODY. Don’t worry about how you compare to others, etc… Be YOUR best – and there will be a good man who will appreciate you for that.
hey there please my fiancee is coming soon i wanna shape my body i wanna make my butt bigger and sexy and i wanna flat my estomac and make my hips bigger there is some website can help me or what i have 2 do 2 shape my body like that please help meeeeeeeeee
Don’t do this for a man, even if he is your fiancee. You need to do this for YOURSELF. If you clear your head and realize health and fitness is for YOU first – then the others around you will benefit as well. If you are ready to focus on it for YOURSELF – then visit this site:
I have been working out now for 7 weeks using a training program I ordered from an infomercial. Brazil Butt Lift. I am 5′11″ and I weigh 158. Sounds good but my legs are skinny and I have this inner tube around my waist. I have been working out any where from 5 to 6 days a week and anywhere from 30 to 60 minutes a day. I have cut my calories to 1500 a day. I encorporate fruits and vegetables, high fiber cereal, whey protein isolate shakes. I really am not seeing the results I would like to what could I be doing wrong? I am getting married in July on a beach, and just want nice shapely legs and a little flatter belly. When I started working out I was 151 pounds and now I’m 158, it’s really confusing and frustrating.
If I’m correct the BBL program is mostly cardio (dance moves?, etc..) with some lower body exercises mixed in. This type of approach isn’t going to provide maximum toning stimulation for the lower body trouble spots. Your program should be specific toning, shaping a firming exercises – with cardio coming as a side effect by the way the exercises are combined in sequential order.
In regards to this question/answer. I have the same problem. My upper part of my butt or lower back fat sticks out. I do not see the round effect at the top. All my workout (stairs, lunges, running, and sitting on knee and elbos and raising one leg at a time with a weight) don’t work the top of my butt out. It almost looks like an “upside down gluteus”. The bottom of my butt is getting the workout although I personally like how the bottom of my butt looks like when I do not work out. Anyway I do not understand how to do the excersizes he recomended.
(There is a 2 exercise combo which really targets this zone. Exercise 1 is the one-hand touch down with the working leg in a static position. Exercise 2 is the one-leg hip extension. You can try 12 reps of each – and if you feel one time through was too easy then go through both moves again.)
2. Whats the best exercise to build more muscle on my upper butt?and increase the definition/crease from hamstring to glute…?
Julz (question from VFT Blog)
Honestly – you may need the full program at this point. A few of the exercises may only take you so far. So you may want to consider giving the complete program a solid try.
I also have one more question regarding my thighs. I am small 5′2, 106-110 pounds. I do squates (sometimes), leg press, stairs, lunges etc, for my butt… But my inner thighs get really big, and I hate this because I want them to look lean. It seems as though there is a muscle on the inner thigh that gets over worked out and sticks out. As the inner thigh about 4 inches about my knee looks lean but then it seems to stick out with a muscular look. I really hate this. Could this be from bad body posture, or bad bone structure and its causes it or what?
You need to drop weighted squats and leg presses from your program, period.
I have a little fat on by lower back above my butt..is that still called a saddlebag,however I want to know what excerises can I do to get rid of it and shape it so that i can a basketball booty (round)….lol
JOEY: thats not the saddlebag area – But you can still tighten that up. Would help if we knew what you are doing or have been doing up until now.
Ok folk, that about wraps it up!
AWESOME JOEY! Thanks again for taking the time to do this interview – you’re a legend, matey!
Joey Atlas is the owner, author and creator of one of the “hottest” lower body makeover programs online. Using Joey’s The Ultimate Leg, Butt, Hip and Thigh Makeover program myself – I can say first-hand that I found it very effective.
Tags: butt exercise