Here’s a list of exercises that you can use to build your butt muscles:

1. Lying Butt Bridge

1. Lie flat on your back, your knees should pointing up.

2. Raise your pelvis up while your body become at about 45 degree angle. Flex your butt muscles for 1 – 2 seconds.

3. Slowly return to beginning position and continue repeating. Read the rest of this entry »

Here’s a list of exercise that you can use to train your middle back muscles:

1. Barbell Rows

1. Using an overhand grip, grab a barbell. The distance between your hands should be same as your shoulders width. Also, your knees should be slightly bent.

2. Begin with fully extended arms then lift (also called ‘row’) the barbell up until it reach your stomach area.

3. Return to beginning position and continue repeating. Read the rest of this entry »

In this article, you can read how you can train your latissimus dorsi (lats) muscles of your back:

1. Pullups

1. Grab a pullup bar using an overhand grip. The distance between your palms should be same as your shoulders width or even wider.

2. Lift your body as high as you can.

3. Slowly return to the beginning position and continue repeating. Read the rest of this entry »