How to get a Nice Ass Ver2

Without an Ass many Women and even Men lack shape (although I rarely have no interest in the Men situation, but it is still accurate). They lack the shape in Dresses, Fitted Pants, Bikini's, Hot Pants, etc. Many Women also are under a number of misconceptions regarding how to get a nice ass. This is evident in Training Programmes found in Gyms and the General Populations POV.

I have written the below; with some help by a number of my female friends; to help rectify this issue. They have been willing to provide examples of what a Good Ass looks like and how this can be achieved. Please note that this is not linked to any ethnic group or racial profile but certain populations have an advantage. I.e Latin or African American & African




Misconception 1: Squats make an Ass
A good ass is a consequence of Squats. Incorrect; Squats are an exercise that improve the amount of Muscle located around the Thighs and Hamstrings. Squats are generally undertaken by Athletes that require size and power. i.e Rugby, American Football. A programme with Squats will NOT give you a nice Ass, it will in fact give you a large amount of Muscle that will be without Shape and Droop. Squats ARE required to give the muscle size NEEDED to make a Nice Ass, however as the preferred size becomes apparent, the amount of Squats undertaken and weight lifted should be REDUCED. This requirement is due to the nature of constant stimulation of the lower body in day to day activity.

Misconception 2: Only African and Latin Women can have a bouncy round ass.
A nice Ass is a combination of 2 things; Appropriate Muscle Mass and Appropriate Fat Distribution. A person's genetic may play a part in getting to the result alot quicker, however it is nonsense to assume that being Asian and Western that a nice ass is beyond your reach. A proper training programme is required to reach this goal. Even if you have no Ass at all, this can be changed. It may take a period of time and cause a great deal of Muscle Soreness, but it will occur. (The above picts are actually Asian and Western)

Ass Test:
Firstly you need to give yourself the Ass Test. Now if you DONT have an Ass, you fail this test. Its for those who need tone and improve. Developing an Ass is a different approach.

To do this test, you need to understand the following.
A Nice ASS Bounces, it does NOT Jiggle like Jelly, or Wobble like Homer Simpsons belly.
It has a smooth bounce, when dancing or being spanked.

1. So to do this test you need to be Naked or in a Thong. You ass needs NO support.
2. Stand up straight, in front of a mirror or turn and look down and ur hip. (Twist from the waist)
3. Give your ass a nice sharp spank, and watch it moves. If it jiggles randomly in multiple directions and looks like someone threw a rock in a puddle, it definitely needs work. If it bounces smoothly, the same a when you smack muscle, then your on the right track.

Exercises to Improve your Ass. (Use Google Images or something)
1. Squats are a Joke. If you have an ASS, the doing SQUATS will make your ASS bigger. If you DONT have n ASS then DO SQUATS until it is present and then STOP. Unless you want to be "Like Woah"
2. Do deep Bulgarian Split Squats. Dumbbell or Barbell (3-4 Sets, 12-15 Reps per Leg, 60-90seconds Rest)
3. Do pelvic thrusts. (Similar to the pilates exercise, except the feet extended are further from the body. (Do 20-30 for 2-3seconds eac)
4. Do alot of toe touches to stretch the hamstring, a nice ass and legs have nice long muscles, they show firmness and leanness.
5. Throw in some deep, light weight, high rep Legpress. (20reps, 3sets)

Cardio for a Nice Ass:
When developing an Ass
1. Stick to a decent time Period on the Stepper. approximately 20mins per Session. Slow Speed
2. Do approximately 15mins Per Session on the Treadmill

When you have an Ass.
1. Do approximately 10mins Per Session on the Stepper
2. Do approximately 30mins Per Session on the Treadmill

Enjoy your bikini's
-Daryl