Here is the third exercise in Butt Blaster Series: V-lift.
It is both a stretch and a strength exercise.  Here is how you do it: Stand in a V stance (a V stance: this means stand tall, abs engaged, feet pointed outward, and legs slightly wider then your shoulders so you’re making a giant V) while holding medium resistance dumbbells - try 10 lbs to start.  The dumbbells should be held with your palms facing in, the weights touching the front of your thighs.
Slightly bend your knees, but keep your back straight and shoulders back.  Now, you want to bend over, but bend from the hip keeping your back completely straight.  The dumbbells that are touching your front thighs almost scrape your body, and follow exactly your toe line all the way down to the floor or as far as your able.
Keeping your stomach engaged and your butt lifted, feel your hamstrings stretch all the way out and open up as you stretch towards the floor.  Once you have reached the bottom of the rep pause for a beat, for 5 to 10 seconds, and breathe - but stay tight!
Now, leading with the top of your head; squeeze your butt, squeeze your stomach, and lift the dumbbells back up close to your body.  Remember, back straight, and slowly straighten up to your starting position.  At the top of the rep, softly push the dumbbells into your thigh while lifting your butt, not your heels, and squeeze for 5 seconds.  Repeat the sequence slowly for 15 reps.

Quick recap of key points:

• Use your butt, not your back.
• Go slow and squeeze, never bounce.
• Relax your neck and engage your abs.
• Pace is key!  Minimum 5 seconds down, hold for 5 seconds, 5 seconds up, and finally squeeze for 5 seconds @ the top of the rep.

Interval cardio on these sets, as well, for two minutes; let's go - chop, chop!

So there is the series: after you have done all three of these exercises you should be spent! 
These three exercises and the interval cardio should take at least 45 minutes to complete. If you have any energy left and you really want to challenge yourself do 30 minutes more of medium paced post cardio.  Remember, it's all about the details, your focus, and executing the extras that will separate a good butt from the butt of your dreams.

All the best in health!

posted by Gregory Joujon-Roche in Exercise
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