3 Steps to a Better Butt :

It's not whether you get knocked down; it's whether you get up.
-- Vince Lombardi

Early in my personal training career, I had a sneaking suspicion that all my female clients had vision problems. I'd hear comments such as: "Raphael, my butt is the size of Mount Everest," "I can set a glass on my booty," and "My butt won't make it through the door." I've heard every conceivable comment about the derriere. In most cases, it wasn't as bad as the client thought.

I knew the humorous comments were just a mask for frustration and self-consciousness. A trainer must always understand the emotion a client feels about her body. Any man in this society who doesn’t understand how a woman really perceives her butt has the evolutionary DNA of an ant.

Let’s get to the point. You want a smaller and tighter booty, right? You want the formula to achieve it, and you want some guarantees. I’m here to tell you that you can do it. I don’t care if you have 100 pounds or 20 pounds to lose. You can make your butt smaller and tighter. The more body fat you have, the longer it will take -- but you can do this.

As I mention in each of my articles, you need to be on a structured, but livable, nutrition program that places you in a slight caloric deficit. In other words, you need to consume fewer calories than you burn. However, that doesn’t mean starving yourself and eating as little as possible.

The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you’re an eDiets member using one of our 17 specially designed nutrition programs, you’re halfway home.

The health and fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. Click here to get started.

The rest of the way home has to do with efficient workouts that challenge your muscles with optimal efficiency. The combination of weight training, cardiovascular exercise and a specialized muscle group workout routine is a great way to achieve success.A specialized routine refers to focusing on one or two weaker areas of the body with one to two additional workouts each week.

I’m happy to provide one of my classic, specialized butt routines. It will work the rear end and legs, but its main focus is on tightening my all-time favorite muscle group -- the glutes. If your goal is to get the butt you’ve always desired, then you’ve come to the right place.

I’ve designed a simple program that can be performed right in your own home. Many of my customized workouts are based on years of my own personal experience as well as trial-and-error with my training clients.

Several weeks ago, I wrote a "Wave Bye-Bye To Flabby Arms" article and introduced the tri-set. The tri-set refers to performing three exercises in a row without rest. The workout is challenging, so you must focus on impeccable form and concentrate completely on the muscles you’re working.

The Butt Stops Here Workout

1. Dumbbell Squat:

This exercise will have an effect on the entire leg, but the key is to focus on your glutes in the descending part of the movement. I’ve also found that women respond well to high reps for the legs and butt.