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Gluteus Maximus being the most largest and closest to the skin, Gluteus Medius being the next largest , and Gluteus Minimus being the most tiny and deep muscle.

Being the largest gluteal muscle, the Gluteus Maximus functions as the most powerful hip extensor, and supporting muscle eccentrically in hip flexion, and also plays a role in lateral rotation of the hip bringing your feet away from your body.

Movements that can be associated with Gluteus Maximus include; sprinting, jumping, squatting, deadlifting, hip-thrusts. Just like the Gluteus Maximus, Medius plays a role in lateral rotation of the hip, but is more better known for its activation in abduction movements taking your thigh away from your body , as well as its stabilizing properties in single leg movements.

Movements that can be associated with the Gluteus Medius include: Clamshells, Monster Walks, Single leg hip thrusts, Split Squats, Pelvic drops and also plays a role in many other movements.

The three functions of Minimus include hip extension, hip abduction as well as internal rotation of the hip. A bubble butt is the perfect combination and development of all 3 of these muscle heads!

Muscle growth requires proper timing of meals, portion control, hydration and quality, well balanced meals. Protein is vital in building muscle.

You should be getting at least one gram of protein per pound of body weight. Try tracking a days worth of eating in My Fitness Pal to see how much protein you are getting!

Carbs that fall lower on the glycemic index are ideal- sweet potato, oatmeal, brown rice, and brown rice pasta are all great examples. A full day would consist of 3 full meals and snack meals in between.

Fats are also important. The average person can consume g of fats per day. If you are training your booty more and more intensely, you will be able to increase this intake, BUT make sure they are healthy fats!

Look to nuts, and avocado for example, for sources of healthier fats. Timing your meals to fuel your workouts can help tremendously! Try to have your higher carb and fat foods earlier in the day and before your workouts to give you the kick you need to build that booty!

Cheat meals are allowed. Every week you should dedicate a meal to satisfy your cravings. BUT, make sure to eat clean during the day, and the next day get back on track with your goals.

We all get cravings. Make sure to satisfy yourself with a cheat meal, then get back to the program! Like anything that is sustainable, building a bubble butt takes TIME and patience.

The glute is a BIG muscle overall and it needs time to develop. Good things take time. If your booty were to grow super quickly, for example if you are bulking with an unhealthy diet, you may be growing a belly at the same time!

Maintaining a tight body overall, and a flatt tummy, while building the round butt will take time. Focusing on your plan with maximal effort and following your routine will always lead to results.

If you have a bubble butt, you need some thick thighs and some defined hamstrings to make it pop even more! Exercises like the Romanian deadlift will work the hamstrings and help lift the butt up too!

Remember- everything in the body is connected, and working on building from the ground up will only help your booty gains! Too much cardio can lead to losing fat AND even losing muscle.

A little bit of fat on a bubble butt is OK!! If you are doing cardio, you can always aim towards a routine that targets the booty- for example stair climber, or the treadmill on an incline!

Make your cardio workouts short and effective HIIT , to break a sweat and get that booty burning even more! If you are trying to build muscle this will actually be counter productive for you, and might make your butt flatter!

Warm ups on the treadmill can be replaced with dynamic stretching for the lower body before intense training. Try out these dynamic stretches before starting your workout!

It can be hard to recognize changes in your body when you are checking for them like this everyday. You also have to see yourself at all angles.

Take progress photos and measurements every 2 weeks from all views- front, back and side and crop them in next to each other. If you are following your full regimen, you will see changes, even if they are subtle.

Seeing change is extremely motivating and will give you even more reason to keep going. It is important to reward yourself along the way, with anything you do in life.

A small achievement is still an achievement. The stronger your core, the less likely you are to experience a lower back injury, or even back pain.

Everything starts from the core. Everything is connected! Being thick is commonly described as having large butts and thighs. We have to choose exercises that grow our gluteus maximus, hamstrings, and quadriceps.

You also want to challenge yourself during each training session. You can get thicker thighs and hips by training the gluteal muscles, hamstrings, and quadriceps.

Use the deadlift to grow the gluteus maximus and hamstrings. At the same time, squats are effective at increasing the gluteus maximus and quadriceps femoris.

If you're struggling to grow your gluteus maximus, you can use the barbell hip thrust to target them directly. Just make sure you're challenging yourself with enough weight, reps, and sets to stimulate muscle growth.

Therefore, you will achieve thicker thighs and hips. If you want big thighs, you have to develop the quadriceps and the hamstrings.

The best exercises for your quadriceps are dominant knee exercises like squats, lunges, and split squats. For the hamstrings, you want to incorporate hip dominant exercises deadlifts and deadlift variations like stiff legs and Romanian deadlift.

Include some sort on hamstring curl to maximize your hamstring growth since one of the heads of the biceps femoris only works on the knee.

Then perform either a deadlift or deadlift variation. Make sure the squats and deadlifts are moderate to heavy and are challenging.

The combination of squats and deadlifts will provide sufficient thick thigh gains. But if you want to maximize your thick thigh growth, you need to include some extra exercises.

Perform either a lunge or split squats to prevent muscular imbalances. To top it off, finish off the workout with a hamstring curl.

Hamstring curls will ensure all the heads of the hamstrings are getting trained. If you want to be thick, you have to grow your glute and thigh muscles.

These muscles are the gluteus maximus, quadriceps, and hamstrings. These muscles provide the thickness for the lower body and have to be well developed.

So using resistance exercises like squats and deadlifts are a must if you want to get thick. If you want to become thick, you need to train your butt and thigh.

These muscles called the gluteus maximus, hamstrings, and quadriceps. Once prominent, they provide that thick look in the lower body.

Use exercises like Squats and deadlifts to grow these muscles and use a medium to heavyweights as they are the most effective for stimulating muscle growth.

If you want to get thicker thighs, you have to grow the muscles on them. These muscles are the quadriceps and hamstrings which provide shape to your thighs.

The quadriceps are found anterior on the thigh, and the hamstring is on the posterior. Exercises like squats and deadlifts develop these two muscles providing you thicker thighs.

The term thicc booty is about a woman with a big butt. Some women are born with a natural thicc booty.

Others need to work on building the glute muscles when it comes to lifting heavy, and eating well enough to develop the muscle and mass surrounding the booty area.

To achieve big thighs, you need to perform the appropriate exercises that will engage the muscles of the quadriceps and the hamstrings.

Having big thighs will help you to lift heavier loads and will help you to achieve a bubble butt. Be sure to perform exercises that isolate both the hamstrings and the quadriceps such as deadlifts and hamstring curls.

A thick butt means that you have a large butt. Some people are born with a large butt, and others have to work a little bit harder to achieve a thick butt.

Regardless of your genetic makeup, consistency is key when working towards achieving a thick butt! Be sure to regularly perform exercises that engage the three muscles of the glutes and eat properly to support your booty gains!

A pancake butt refers to someone having a flat butt. This is the exact opposite of a bubble butt and is what many people try to avoid!

Pancake butt generally happens to people as they age but can also happen to those who are sedentary. Regularly performing our suggested exercises to achieve a bubble butt, and eating well will help you to avoid succumbing to the pancake butt.

There are numerous reasons why you can have skinny legs. These reasons can range from your genetics, to you have been completing the same workout routine for too long.

When you do not include variety in your workouts, your body can adapt and plateau. You can add variety to your workouts by completing different variations of exercises.

Or, if you really enjoy one exercise in particular, you can perform it using a different load, different reps or even a superset.

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Uhhh, you get the point. A long windbag, wordy time. Ever hear the saying… differnt strokes for different folks? And to think that girls of the darker skin are humiliated to bleach their skin to look white, or at least to be lighter?

That it will reach the bodies internal organs including your bloodstream? We are all different for a reason. Imagine how boring the world would be if we all looked alike?

Six billion clones, all acting, sounding, thinking,looking the same? Gad zooks! How long until we all went insane? Thin lips, thick lips, sharp nose, fat broad nose.

Straight hair, natural hair, wavy hair, afro. Are we dissing each other out of jealousy or envy? If you want to change your looks, style, make-up….

Whatever, do it for yourselfs, only. And, stay away from bleach, except to clean! Not to lighten your skin. Your email address will not be published.

We bring you the best information about everything related to Black women, news about Black women and how special and unique Black women are.

Tuesday, September 29,

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