was successfully added to your cart.

The FREE Brutally Honest
Four Week Habit Builder

Get yourself the one system proven to help measure, change and improve your fitness habits.

Get My Habit Builder Now

How To Have A Nice Ass – Fitness Tips For Women

How To Have A Nice Ass – Fitness Tips For Women

Let’s face it, ladies. Everyone is self conscious about their ass. You want it big but not fatty big. You want it round and not flat. You want to be curvy and have curves in all the right places – and not the wrong places.

So how do you do that? How do you get yourself a nice ass? You’ve come to the right place. This is the Nice Ass guide.

Things to know to get a nice ass

As with defining all sections of your body, there isn’t one secret method or formula. However, you do NOT get a nice ass by spending hours and hours on the treadmill and cardio. That’s now how it’s done.

There are a few that need to happen together and in the right order. They are as follows:

  1. Lose the fat
  2. Grow the ass muscle
  3. Tone the ass muscle

You with me so far? great.

Lose The Fat

This may or may not apply to you. If you have a relatively low amount of body fat on you (you have a flat tummy already – a pretty good indicator), then this part isn’t as important for you. Though, you should pay attention anyway.

If you DO have some body fat on you, you’re going to want to lose that first before you can approach nice ass territory. The reason is the same for flat stomachs and abs – you can have strong ab muscles and have a six pack under a layer of belly fat and it would be completely invisible and no one would see. The same applies to your ass. If you have a lot of ass fat, that ass fat will remain on top of whatever ass muscle you build.

THIS IS IMPORTANT TO UNDERSTAND. To have a nice ass, the ass needs to be consisting of ass muscle, not fat. Otherwise, you will just look like you have this jiggly fat ass with cellulite craters all over it and no one likes that.

Refer to the following articles when it comes to losing fat:

Weight Loss Made Easy

How To Build A Healthy Habit

How to Lose TEN Pounds in Three Weeks

Basically you’re looking at cutting out or reducing:

  • Sugar such as sodas, fruit juices, sugar cereals, candy bars etc
  • Carbs such as bread, pasta, beer
  • Bad fats such as Ranch Dressing, excessive cooking oil, fast or processed foods

You’re also looking at working out with resistance training and weights which not only helps burn fat but also ties in nicely with the following Nice Ass guide point.

Grow The Ass Muscle

Again, it’s important to note that a nice ass consists of an ass muscle. Not fat. All those girls at the club or at the gym or on the beach with those amazing asses of which you’re envious – it’s all muscle.

So how do you do that? How do you grow your ass muscle?

Weights and resistance training. That’s it. Oh – and protein too.

You don’t even need to learn any complex exercises or do those ridiculous “30 day butt challenge” things you’ll see floating around social media. Here are two exercises you can do that will help you grow your ass muscle.

  • Squats – 3 sets of 10. If you’re unable to use weights yet, do them without weights. As you get better, start adding weights such as a barbell on your shoulders. The more you’re able to squat, the more your ass muscle will grow.
  • Lunges – you don’t need weights for these but you can if you want to give yourself an extra edge. 3 sets of 10 on BOTH legs. That means each leg will experience 30 lunges. Tiring, yes, but worth it.

This is now a part of your workout routine every single gym session. The aforementioned workouts need to be done at least three times per week. You NEED to be pushed to your maximum. If you’re able to do 5 sets of 10 squats with complete ease and your ass isn’t as big as you’d like, up the weight.

Remember, you’re building muscle so you will also need a sufficient amount of protein as well in your diet. Protein feeds your muscles when you’re working them out. It’s essential for muscle growth and since you’re trying to grow your ass muscle, you need this. You can get protein from the following sources:

Do this for a few weeks. You are guaranteed to see a difference in your ass size. Also, this is great for burning fat. Once your ass is at the right size, you need to consider the third point.

Tone That Ass Muscle

When you build muscle mass, it definitely grows in size but it’s not always as trim and cut during the growing phase. You may have spent the past few weeks growing your ass muscle but you’re not done yet. Your ass isn’t completely nice just yet. You need to tone and shape up that ass for it be nice.

So how do you do that?

Once your ass is sufficiently sizable, you will no longer need to worry about increasing the weight or resistance. Instead, you will be focusing on increasing the repetitions and sets with slightly lighter weights and resistance.

  • Squats – 5 sets of 15 with lighter weights. You should still feel like your ass is kicked (no pun intended) at the end of your 5th set.
  • Lunges – 5 sets of 15 still, keeping in mind for both legs. That means each leg will experience 75 lunges.

This is what does it. This is the final step that really makes your ass nice. By this point, you should have already burned off a sufficient amount of body fat so your ass doesn’t look all fatty. You should have already grown your ass muscle to a size that you like, so naturally the final step is to tighten up what you’ve grown. It will make your ass nice and firm, dense and it will have a shape that will be turning heads from across the street.

Once you’re at this step, you’re there forever. This is your maintenance and great part about that is it will only get easier to maintain.

Things to keep in mind when getting a nice ass

The ass muscle is one of the largest and strongest muscles in the body, but it also takes the longest to build. Having a nice ass takes time, just like with having a flat tummy. Depending on where you are with weight, age and metabolic rate, the length of time may vary to get the ass you want.

Make sure you consistently avoid or reduce drastically the intake of sodas, fruit juices, and other sugar foods and drinks. These are ass killers. It will pile fat on your ass faster than you’d believe. The last thing you’d want is to grow and nice, tight and beautiful ass only to have a thick layer of fat grow on top of it – making you look like you have a really fat and ugly ass. You don’t want that.

So there you go. You want to be curvy? You want to have a nice ass and legs as well? This is your go-to guide. Good luck!


About @BrutalHonestFit

You can't be fit if you're not honest with yourself. If you are serious about getting into shape, you CAN do it. The journey is hard and most people quit near the beginning. Don't be one of them. The choice is always yours.