The notes I have in my system (not my notes, I copied them from someplace), hoping it helps you:




Squats for feminine shape

Squat every day.

Also, go to T-Nation.com, and look up "sexy female training" (that's the article title, IIRC).
- https://www.t-nation.com/training/sexy-female-training/

Focuses training on:
- the Vastus Medialus (upper thigh for a curve)
- gluteus maximus
- and gluteus medius

G. Maximus is "the butt."
G. Medius is the upper butt, making a nice sway/curve to the hips. As long as you then minimize the waist, which is more fat burning than working the muscle, you'll get a feminine shape.

An old CD page, the gurl said, "Without a belly, you're a girl with no hips. With a belly, you're a man."


Now, "Squats" is sort of generic. Heavy back squats; front squats (pushes focus to quads, uses less weight; you can make a more feminine mass distribution, and focus more on form by using lighter weights for more time under tension, which makes muscle grow); Goblet Squats; Lunges (especially SIDE lunges); "Dirty dogs" / "Fire hydrants"; and do butt-specific things like hip thrusts.
AVOID all ARM and TORSO work. Do RKC planks a little for abs, including twists and side planks. Say, 1 set of 30 seconds for each plank (center, right, left), then Yoga.


Exercises for a hot ass

Exercises to build a hot ass:
- elliptical / stair climbing machine
- squats
- split squats
- WIDE feet squat weight machine
- lunges