When you make love with your partner, 90% of your thrusting power and ability comes from your buttocks.  This simple and easy exercise will strengthen, tone, and shape your Gluts for maximum sexual ability and performance, not to mention a better looking backside.

First, stand up with your feet forward and about shoulder length apart from each other.  Standing up, flex and tense your buttocks as tight as you can.  Hold for 10 seconds and release.  Do this again 5 times to warm up.

By now your buttocks should feel a slight burn and that is good.  Now, lay down on the floor lying on your back.  With your hands to your side, flex your buttocks as tight as you can and hold it for 30 seconds.  Once you have to release, flex your buttocks rapidly without stopping until you feel total fatigue and cannot flex anymore.  You should feel a total burn all over you buttocks and this is what you are trying to accomplish.  Rest for 30 seconds and repeat this 5 more times.

By now you should feel like your buttocks is totally dead, but the workout isn't over yet.  Now, flex as HARD AS YOU CAN and hold it!  Watch the clock or your wrist watch and hold this for one minute, no matter how hard it gets!  This is where your shaping and strength is going to come from, this precise exercise.  After the one minute is up, without resting, repeatedly flex and unflex your buttocks over and over again for one minute.  If you can, repeat this process again, holding for one minute and flexing for one minute.  You should do 4 sets of these, but I know most of you will be absolutely dying by now.  Do what you can for now, and keep in mind just how much you can do until you cannot do anymore.  Within a month, you should be able to do 3 or 4 times as much as you can now.

Stay on this program for one month until you decide to move onto the advanced GLUT FLEX workout.

ADVANCED GLUT FLEX WORKOUT

Lay on your back and tense your buttocks 100 times to warm up and get the blood flowing to your gluts.

Now, tense your buttocks as tight as you possibly can and hold for 10 seconds, unflex and tense again for 10 seconds.  Do this 10 times and rest for one minute after this exercise.

Next, flex and unflex continuously for 2 minutes straight without stopping.  Keep it up and don't stop when it starts to get difficult!  Keep going and really focus on your buttocks shaping and firming as you do this exercise.  After the 2 minutes, rest for one minute and repeat 2 more times for a total of 3 sets.

After your last set, flex your buttocks and hold as tight as you possibly can for 3 minutes continuous.  Rest for 30 seconds and repeat 2 more times for a total of 3 sets.