Ladies, let me make two points very clear. First and foremost, we all know you want a big booty. Whether you admit it or not, you love guys checking you out and the first thing I’m looking at when I check out a woman is her ass.

You know this, I know this, and the American people sure do agree. Second, a healthy and active male can have upwards of 70 times more testosterone than a healthy female.

This is important because any of you girls worried about getting too big or manly from working out are kidding yourselves. Testosterone is a key component in what makes men look like men and since you ladies have very little compared to us, it would take quite a bit of testosterone from an outside source (steroids) to make you resemble a dude even the least bit.

You are in luck. You’re butt, or gluteus maximus is the largest muscle in your body. This also means it has potential for some of the biggest growth. Weight training will stimulate this muscle making it larger, firmer and more round. Can you ask for anymore?

Here’s a sample routine that will tone those butt cheeks and firm up those legs.

Squats (Bodyweight or Weighted)

4 sets of 15-20 reps. You will want to make rest periods short (60-90 seconds). Pick a weight you can handle with good form. Make sure to squat deep. This means all the way down, don’t stop after going a few inches down, stop when you hamstrings are practically touching your calves. This will allow you to fully work the muscle.

Stiff Leg Deadlift

4 sets of 15-20 reps. This exercise is going to work your butt as well as your hamstrings toning everything on the back of your legs. It is again important to worry more about using proper form than loading up the bar.

Walking Lunge (Bodyweight or With Dumbbells)

2 sets. Pick a distance; 1 set is walking to one end of that distance and back. You should make it challenging, something like going across the gym and back will suffice. You want those legs to burn. This is going to help burn calories making you firm and tight.

Burpees

3 sets of 20-25 reps. Very short rest periods (30-60 seconds). You want to really finish off strong with these burpees working your entire lower body while also effectively giving you a quick and intense cardio session that’s going to burn fat and tone.

This routine can be repeated twice a week. Once a weight becomes easy it is time to add more weight to the bar or take less rest between sets. This will help you continue to see results.

Everyone loves curves. Guys love to look at them, girls love to have them. They are attractive and most women don’t have enough. The best solution is to exercise. A woman’s beautiful curves are largely affected by the shape and size of her muscles. A bigger gluteus maximus will lead to a bigger rounder butt. A toned thigh and hamstring muscle will give more shapely and appealing legs.

As a modern woman you are not only being judged on your knowledge, but also your looks. We live in a society where books are judged by their cover. Why not bring the total package to the table: smart, stylish and sexy. Nothing can top that.

Austin Stehling | Elite.