How to get a BB.

On theroad: Walksideways. Pulling your legawayfrom your body works your
butt at adifferent angle.Treadmill: Jog,making sure that your heelhits
theground before yourtoe. If you're walking, increase your
incline.Elliptical: Bring your hips back so that your buttsticks out a
little bit. When you step down,push your heel downfirst.StairMaster: Lean
slightly forward andtakebigger steps as though you're trying toclimb 2
stairs at atime. Also, let go of thebar so that your butt muscles are
forced to keep you stable.Bike: Ride an uprightbike and concentrate on
pushing down forcefully on the pedals.[1]2Dosquats. Anypersonaltrainer
orfitness buff will tell yousquats should be your mainglute exercise.
You can do these with abarbell or with dumbbells,depending on your
preference.To dosquats with abarbell:Start by placing yourbarbell on a
squatrack about 3 to 5" (7.5 to 13 cm) below your shoulders. Lift up the
barbelloff of therack and step out of the way (don't use yourneck).
Position your feet about shoulder-width apart with your knees andtoes
pointing outward. Make sure your knees line up vertically with yourtoes so
that you don't overextend them.Squeeze yourglutes andlower your body
until your thighs areparallel with thefloor. Use yourglutes andpush
yourself back into your original position. Do 8 reps at a heavy weight or 2
sets of 8 at alighter weight.To dosquats with dumbbells:Hold 2 dumbbells
in your hands andstand with your feetslightly wider than shoulder-width
apart. Bend your knees,making sure that your knees line up vertically with
yourtoes and don'textend out over yourtoes. Yourtoes and knees should
angleslightly outward.Squeeze yourglutes andlower your butt. Your knees
will bend, but they should still notextendbeyond yourtoes. Keep your
back as tall as possible. Squat down until your thighs areparallel with
thefloor. Focus onusing yourglutesmore than you use your thighswhen
you're raising yourself back into an upright position. Do 2sets of 8
reps.3Do deadlifts. Add weights to yourbarbell,being careful not toadd
toomuch weight until you get the form of this exercise correct. Stand with
your feet beneath abarbell shoulder-width apart so that the balls of your
feet aredirectly under thebar. Turn yourtoes and kneesslightly outward
for stability.Squat down and grasp thebar. Yourgrip should beslightly
wider than shoulder width apart.Lower your hips a bitmore until your
thighs areparallel with thefloor. Make sure that your back isflat and
that you arelookingstraight ahead for good alignment.Lift thebarbelloff
of theground. Stand up,move your hips and shoulders upward at the same
rate and keep your backflat.Lower thebarbellslowly back to the starting
position. Use yourglutes andstick your butt out as youlower yourself, as
though you're about to sit down in a chair.Do 8 reps. As you getstronger,
increase the weight.