By Jake "Juice" Suk

"I started the Body Jakeover initially to lose a few pounds before my birthday. I could see results within just two weeks! My clothes fit better and I was able to fit clothes I hadn't worn since college. People were noticing my new figure and that was exciting. It gave me a new confidence."

~ Tuera C.

"After a month of the Body Jakeover workouts on my butt and thighs, I have to say I am impressed with my results. My butt is TIGHT and my thighs are RIGHT! Thanks Jake!"

~ Janice M.

"In the course of a month and a half, I lost a whole pant size by following Jake's nutritional guidelines. Usually, I would go on crash diets and then just gain the weight back, but this is definitely a lifestyle change and not a crash diet. Thanks for all your help Jake!"

~ Rose K.

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Tuesday, November 13, 2012

No if's, and's....only butts.

In the 90's, it was all about the boobs.  These days, it's all about the butt.  So you have a small chest?  Thick calves?  Bad personality?  Third nipple?  No problem.  If you have a killer butt, anything is forgivable.  So ladies, this one is especially for you.  Let's get you the butt you've always wanted.  And if you were already blessed with a great butt, let's make it even better...

First, let's examine what makes a great butt.  Is it the size?  The shape?  The firmness?  Yes, yes and yes.  However, there is more to a great butt than just the butt itself.  Let me explain.  While the butt itself may be great, it may not look that great if the ratio of butt to body is off.  Observe....

See what I mean?  A great butt is a two part process.  Working the actual butt is only one aspect of making a butt look spectacular.  In order to make your butt truly POP, you'll want to work that waist too.  Slimming in your waistline will accentuate your butt, and for those who desire a rounder, fuller looking butt, a slim waist will give the optical illusion of just that, without adjusting the actual size of your butt at all.  Now let's take a look at how to achieve both a great butt, and a waistline to match....

Part 1 - The BUTT
Truly great butts are made of muscle.  Firm, tone, round, shapely muscle.  Butts comprised mainly of fat are for Juvenile music videos.  Variations of squats and lunges are the best exercises for targeting the gluteus maximus muscle, as shown below.  Start with your own body weight at 15-20 repetitions for sets of 3.  You can add some weight as you get stronger, building more muscle in your butt and thighs, should you want to add some mass.

Part 2 - The WAIST
The waist is a little trickier.  Core strengthening techniques are an effective method towards bringing the waistline in.  While there are copious amounts of core exercises you can do, for purposes of this post, we will focus specifically on the obliques, as these will have the most significant visual effect on your butt.  To target the sides, rotational movements like those shown below are great for slimming the waist, and you can even use a medicine ball for added resistance.  No need to go to heavy with the medicine ball though, as you will want to refrain from building your obliques too much and expanding your waistline.  Sets of 3, at 15-20 repetitions each, with a 5-10 lbs. medicine ball should suffice.

Get a butt to die for and the world will open new doors for you.  Sound superficial?  Possibly, but I don't make the rules of life, I just live by them.  Now if you'll excuse me, I have to go empty my wallet on a girl with a butt that inspired this post.

~ Body Jakeover, GET SEXY
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