The FABULOUS FOUR! BUFFIE'S LOWER BODY WORKOUT!

http://www.bodynomics.com Rotation Lunge, Split Squat, Dead Lift, and Seated Calf Raises
Do 3-4 sets, 8-10 reps.
You can start with 5-8lb. dumbbells and and work your way towards heavier dumbbells when the current weight is no longer challenging for you.
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Category:

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• booty workouts
• buffie the body
• squats
• lunges
• bootynomics
• buffy
• bigger butt
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• buffie carruth
• bodynomics

[nicoleayanna]

Hello Buffy, I am an african american woman. I used to have a backside that would be considered round and juicy (don't mean to sound explicit). However for a while i rode a bicycle outside and didn't know that it would cause my backside to become smaller and very tight, causing it to have the appearance of being flat...also my thighs became very big. This feels unpropotioned to me. How can I get my backside shapely again and not tight like a fist ???? Thankyou. Will running help this ?

[Bootynomics]

@nicoleayanna it's probably because you burned off a lot of fat tissue from cardio (bicycle). You may need to start building the glute muscles by weight training and maybe add a little fat back there (glutes). Be careful with adding the fat :-) 

[nicoleayanna]

@Bootynomics ...is weight training the only exercises i can do... ( I currently don't go to a gym) what about the ones you do without the weights ? I downloaded your videos to practice at home...thanks again for responding.

[Bootynomics]

@nicoleayanna weight training and adding fat tissue is the only two things that I currently know of to get size in the glutes

[Shafreakaa]

hi buffie!

I've been working out without weights for three weeks now and its become easier and i dont really feel any muscle pain the day after the workout. Is it okay to do the butt exercise every day and is muscle pain a sign that your muscles are growing more?

[Bootynomics]

@Shafreakaa There should never be pain but more like soreness. The soreness comes from microscopic tears in your muscles. Growth usually follows the repair of those tears. It's not ok to work the same muscle everyday. Letting your muscles rest is just as important as the actual workout. It usually takes 4 weeks for your body to adapt to a specific workout. After this period you need to make the workout more challenging to achieve further adaptations.

[shay18]

shes such an inspiration...

[CharlottaLuv1]

you should do a workout playlist on your site buffie.

[Bootynomics]

@xlrprettygirl88 This will depend on your own personal fitness goals. I personally don't workout two times a day. Yes you can do cardio and strength train all in the same day. I do cardio and lift weights all in one gym visit.

[xlrprettygirl88]

Hi Buffy!

Is it good to exercise twice or once a day? Also could a person do cardio in the morning and strength training in the evening?

Thanks!

[TrueKdior]

bufffffff i loooovvvveeeee this i do it every morning and night :)

[Gender1231]

THIS WILL HELP ALL THE LADIES BUTT's GET BIGGER SO ALL THE LADIES SHOULD FOLLOW HER WORKOUT AND HELP OUT SOCIETY... Thank You :)