You want CAKE but it requires you not to eat CAKE!

         




So you want that "cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake? If that's' your aim, you can just sit on the couch all day eating junk(like cake) and drinking soda. This is the easy way to attain that goal and be flabby and get an unwanted gut with the butt. #realrap

If you want a muscular gluteus maximus--not just a big one--I can recommend certain exercises.

First of all, tightening the butt means tightening the gluteus maximus the gluteus medius and the hamstrings. These muscle groups are called the "glutes" by trainers.

Quadruped hip extensions (or a bent-leg raise while on all-fours) target the gluteus maximus the best. This exercise really allows you to contract the muscles of the glutes. Here's how to do them properly:

1) Get on your hands and knees and keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement. 

2) Lift your leg until the bottom of your foot faces the ceiling and your hip, thigh and knee are all in alignment and parallel to the floor. 
Don't arch your back and keep your neck straight. 

3) Lower your foot back down and repeat for all reps before switching sides.

4) Add ankle weights for more intensity or hold a light dumbbell behind your knee. 

5) Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals. 

A pictorial representation of this exercise can be found in the first site posted below.

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. Instructions to perform this exercise can also be found at the same site.

The Fauntroy CAKE Challenge
Attempt with weights the same amount of your weight or more for MAXIMUM CAKE!

***If you're a member at a gym utilize the stairmaster or stepper machine every even day if its not a rest day for 20-30 minutes*** SM


Day 1-50 squats and lunges
Day 2-55 squats and lunges SM
Day 3-60 squats and lunges
Day 4-Rest
Day 5-70 squats and lunges 
Day 6-75 squats and lunges SM
Day 7-80 squats and lunges
Day 8-Rest 
Day 9-100 squats and lunges
Day 10-105 squats and lunges SM
Day 11-110 squats and lunges
Day 12-Rest 
Day 13-130 squats and lunges
Day 14-135 squats and lunges SM
Day 15- 140 squats and lunges
Day 16-Rest 
Day 17-150 squats and lunges
Day 18- 155 squats and lunges SM
Day 19- 160 squats and lunges
Day 20-Rest 
Day 21- 180 squats and lunges
Day 22- 185 squats and lunges SM
Day 23- 190 squats and lunges
Day 24-Rest 
Day 25- 220 squats and lunges
Day 26- 225 squats and lunges SM
Day 27- 230 squats and lunges
Day 28-Rest 
Day 29- 240 squats and lunges
Day 30- 250 squats and lunges SM