Luis Moresco – LIFE – Personal Fitness Trainer
	Luis' passion is to help people achieve their goals through hard work and determination. He has a degree in Physical Education and a diploma in Personal Fitness, RPM, Spin, Aqua and Group Fitness. 'Don't limit your challenge, Challenge your limit”

You are in the middle of your winter season and you have heaps of time to start thinking about your summer butt. Get into your butt training! Here is a no nonsense style and if you want a perfect butt then now is your time and as we say at LIFE Personal Fitness: ‘don't limit your challenge, challenge your limits'.

Yes, men and women are always checking out the butts, however, there is a big difference as how women check out the butt and men check them out. Women check out other women's backsides with a quick second glance. The areas the eyes target is the gluteus maximus – better known as our backside. No-way can men do this with this subtlety.
The glut is one of the biggest muscles on the body. The good news is that it can be built, reduced, re shaped and hardened with comparative ease. This is not to say that if you have 150cm hip measurements that you can get down to 85cm in a few months as that just won't happen.

When I first met Carol Gerra she was overweight and she wanted to reduce her weight under my guidance by making many adjustments to her physique. She had very little shape. She's now a small version of her former fat self. Today when she looks back at this period of her life she likes to say ‘I had no butt'. Whether you are fat or thin, tall or short, young or old, you can drive off the cellulite that loads the butt that has become a burden to your everyday existence. You can build a beautiful shape and curves that in clothes is perfection, which will be noticed by a lightning glance from women – so the $64,000 question is: how do we get the tight butt?
If you are new to exercise, over 40, or significantly overweight or a heavy smoker, you must start with baby steps – your first action is to get a consultation with a personal trainer. The other option you have is to arrange a meeting with a doctor to get a physical test and thorough check-up. The chances are your doctor will be delighted that you are going to exercise and get your body used to activities by walking. Starting with a 30 minute walk, build it up over the weeks with your next step to commence weight training with a clean and healthy eating change in diet. If you are already into training and want to specialise on your gluts then the programme here is ideal for you to start.
Start with two sets of each exercise then branch out to three sets, reps should be 10-12. Remember, the first set is always the warm-up set for each movement and should be 20 reps on a lighter weight. The further sets are known as working sets and this is where we push.
The gluts can be improved by just one workout a week, but if you want to make a bigger impression try two sessions. My hope is that you will keep with the programme and enjoy abundant success.

Here are my exercises:
1. Smikth machine squat
Instead of standing under bar take a small step backwards and place feet 50cm apart and back flat. Commence squat up and down. Don't rise out of squat until you are lower down so that the upper part of the thighs is parallel off the floor.
2. 45 degrees leg press
Tuck your back and thighs into the L shape back support and place your feet high on foot plate so that the buttocks are maximally involved in the present action. Keep your feet apart 20-40cm and keep parallel – no toes out or heaven forbid.
3. Walking lunges
Grab a dumbbell in both hands with feet together and step with right foot until your left knee is only centimetres from the floor, walk around the gym until your mind and gluts cry ‘uncle can u spell burn!'
4. Kneeling low cable kickback
Wow, what a movement. The entire glut area is working all three sections. Place a flat bench in front of the lower cable front stack. Attach an ankle strap and knee on the bench with the free leg, start with the attached leg well forward towards the stack and take it all the way back. Don't forget to work both legs – or should that be both glut checks!