Information Motivation Supplementation

8 Moves To Get The Perfect Butt Yes, figure competitor Pauline Nordin
has amazing glutes. No, this ain't a
butt-blaster booty. She built it doing
rock-bottom barbell squats and other
old-school moves. You can too
(guys and girls alike) with this
killer workout!

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Every woman I've met who has asked me how I built my glutes seems to believe I created them by using the butt blaster machine. Nothing could be further from the truth! A firm behind like mine comes from the old school leg exercises such as the deadlift, squat, and lunge.

Those exercises allow you to use the kind of weight necessary to build the sort of muscle tissue that ultimately gives the glutes a nice, round shape.

That's because the butt comprises muscle overlaid with body fat. It's impossible to get a wide butt from weight training alone-muscles don't grow sideways outside of your thighs. Those saddlebags you're worried about? That stuff is pure body fat! It's why building the perfect butt requires dieting, cardio, and weight training-all of the above!

Your butt routine should be part of your leg routine. Do not train it on top of leg training because you will overwork that area! Your legs-and-glutes routine should include two kinds of movements: those that warm up and strengthen the smaller stabilizing muscles, and the big muscle-building movements.

Top those off with good stretches to increase your flexibility. This is key since you stimulate muscles the best when you can use a full range of motion. Think about it: If you can't go deep, how the heck will you make those glutes work enough to sculpt them?

Here's my best workout for building amazing glutes, although your entire body will benefit as a result. Do this workout twice a week, as part of your total training regimen:


  • Lying Down Straight Leg Raise: 3 sets of 15 to 20 reps
  • Super-Wide Barbell Squat: 5 sets of 10 reps
  • Bridge (one leg at a time): 3 sets of 10 reps
  • Bridge (both legs): 2 sets pf 20 reps
  • Barbell Split Lunge: 3 sets of 8-10 reps
  • Sumo-Style Barbell Deadlift: 3 sets of 20 reps
  • Seated Abductor Machine: 3 sets of 10-15 reps
  • Super-Wide Barbell Squat: 3 sets of 10 reps

A firm behind like mine comes from the old school leg exercises - deadlift, squat and lunge.

Sparring (Verbally) With Pauline Nordin

Even we'd have a hard time trading reps with Pauline Nordin, so we figured we'd match wits with this ripped femme fatale instead. Who gained the upper hand? You judge.

PHOTO BY: PAVEL YTHJALL While taking a stroll, you're surrounded by a gang of ninja assassins. Before taking them out, what do you say?

Pauline: I might look easy to beat, but you might want to think about that for a while, considering I've endured 10 nonstop hours of KAPAP [That's the Hebrew acronym for face-to-face combat] and antiterrorist training.

Q: Who is your favorite "fighter?"

A: Randy Couture, hands down. First, his record is unparalleled; second, he's handsome and nice to look at, always showing what a pro he is. He's a businessman and has "something to say" on top of being a fighter.

If we talk about fighters in all other walks of life, there are no favorites, but I have utmost respect for all who fight for our freedom. I also admire people who've lost everything and lived through it. Those are the true fighters.

Q: Say an autobiographical movie is being made about you called Pauline Nordin: The Early Days. What happens in the film?

A: I grew up in Sweden. I played with horses, not Barbie dolls, and watched Astrid Lindgren's Pippi Longstocking. When I was 8 years old, my sister decided that we should make me a bodybuilder. Like dad. Dad was not a bodybuilder, he had a little home gym machine, but in our eyes he was "The Hulk."

So, every day my drill sergeant had me do sit-ups, push-ups, and pull-ups at 8 a.m. Guess we know how why my back's always been very well developed!

Q: You need to get somewhere fast. What vehicle do you take?

A: Oh, definitely, an Audi R8.

Q: Most inspirational male/female body?

A: As crazy as it sounds, with me being in the field, I've never been into admiring physiques, really. I admire those who have great bodies but on top of that have the personality, the business mind, the go-for-it spirit, the no-regrets attitude.

Those people I look up to. So in that sense, I must say Arnold. But not primarily for his body but for how much he's accomplished with that body and mind.

Q: The most embarrassing thing you've said to a guy?

A: Oh, I say those [things] pretty often cause I'm spontaneous and with a too-open heart and mind sometimes. Let's see...well, pretty recently I walked up to a guy 'cause he was cute and I wanted his phone number. I got it from him and then I regretted it.

I had to ignore him for weeks after 'cause it was just "the hunt" and spontaneous action from my side. I had a backup plan in mind about what I'd tell him if he'd ask me why I never called: "Oh, what? I must have been drunk!" Funny, too, since I never drink.


Q: How do you open a Christmas present?

A: I actually refused getting Xmas presents when I was 13 and have not received any since then! My family listened very well to that order, I must say!

Q: After conquering the first wave of ninjas, reinforcements arrive. What is your weapon of choice for this round?

A: Oh, I thought they walked away since they didn't want to taste my medicine?

Q: Grocery bags...paper or plastic?

A: I buy new textile ones all the time, but end up using them for gym bags instead of regular... Oh, it's so bad, I hate that I still have a hard time stopping using plastic.

And you know the American quality is super-bad, too. Ever noticed you need five bags instead of one, which is really bad for the environment? Remember, I'm from Sweden.

Q: Do you like any sports?

A: I am a supporter of track and field, martial arts, and gymnastics. But I do not practice any, no. I used to in elementary school, and I won a 100-meter race, and funny enough, I still have the fastest track record to this day I heard for 9-year-old girls in the area.

Funny enough, I also have two medals in high jumping. And I am five feet, two inches tall!

Q: Roses are red, violets are blue...what's the best color to you?

A: Black. Yeah, I know it's not a color, but it suits everything and everyone and protects the best from the sun's rays, too.

Q: You have a free plane ticket, what's your destination?

A: Oh, this is a tough one. It has to be somewhere in Asia. Japan!

Wide Barbell Squat

Q: Besides masterminding the fighter diet, any unique hobbies or skills?

A: Plenty of them. I am multifaceted. I can talk backward, I have my own written language that only I can decipher (created it as a kid so my stepdad couldn't read my diary).

I was schooled in classical singing and grand piano but stopped that at 17 when I found the love of my life: bodybuilding. Nowadays, my hobby is my work.

Q: Worst pick-up attempt by a guy?

A: Asking me out whatsoever has never lead anywhere! I am the hunter. Always. If I don't get to chase, it's a dead end!

Q: Not again. The ninja boss arrives for the final showdown. He lets you decide how the two of you will compete for the title of "ultimate badass." What will the contest be?

A: It would be "who can abstain cravings and not eat any diet-unfriendly foods for the longest time without going crazy."

I'd win no doubt in mind and also I'd love to put one million dollars at stake cause there is no way anybody is more stubborn than me.

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Showing 1 - 7 of 7 Comments

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Whoa she's awesome. Im putting her workout into my routine!

Nov 26, 2012 6:56pm | report

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wood berry

Apr 13, 2013 12:23pm | report

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Awesome attitude! I really loved this article.

May 6, 2013 1:34pm | report

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I too grew up watching Pippi. The original Swedish version with English dubbing. I feel such a connection...

Jun 16, 2013 4:35am | report

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I love her

Dec 6, 2013 5:29pm | report

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Jan 25, 2014 2:05am | report

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Great advice,

Jun 20, 2014 8:04pm | report
Showing 1 - 7 of 7 Comments

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