FD Butt Bible: How to Build a Fantastic Butt

The EBOOK that inspired and turned into a BEST selling DVD!!!

As Pauline explains in the intro, building up the glutes can’t happen without leg exercises. They go together, so you should train them together. However, some specific techniques that focus even more on those rear muscles are key to making sure you fully train ALL parts of the legs and butt. Variety and getting in a full range of motion will help your butt improve also.

In this book you’ll find great demonstration pictures showing you proper technique for some more standard exercises, perhaps some new-to-you exercises, and some good butt stretches as well. It includes 9 pre-set workouts ranging from beginner to advanced, including Pauline’s favorite butt workout.

Even if you think you haven’t been neglecting the rear, you might be surprised by the improvement you’ll see by tossing in one of these workouts. Ready for an awesome ass? The Butt Bible should be your next purchase!

"I was introduced to the Butt Bible by Pavel and have been doing it at home since March 2012.  With the exercises and sequencing of Pauline Nordin's glute targeting workouts, my butt has become rounder and tighter over the last six months!  The great thing is I have used the exercises while traveling because you can do the workout anywhere without any gym equipment!  THANK YOU BUTT BIBLE for making my look better from the back!"

Why do so many women (and men) have either big, unshapely behinds or completely flat pancake butts? Cause you gotta literally work your ass off to get a nice shapely pair of glutes.

You can use this ebook if you;

*cannot get a sore butt no matter how hard you work out

*don't know if your routine is efficient

*don't know if you're doing the right exercises in the right way

*incapable of actually getting a mind-muscle connection

Other ebooks customers buy with this one: FDX2 & FD Cardio vol.1 & 2

"This review is long over due.  I've purchased a few of Pauline's ebooks and I've loved every one of them. The first book I purchased was the classic Butt Bible. Oh my goodness did I feel that in my glutes like whoa!  Although I'm not exactly where I want to be (gotta get my diet under control) many people have notice and complimented my derrière! Especially as of lately which has given me the confidence to share my extreme pleasure with Pauline's knowledge. She is so inspiring. By following her and reading her ebooks she helped me get back into a solid gym routine again, shed 25pounds and drop 3pant sizes.  I've always loved the gym and now I have Pauline in my head to help me push through a tough day and get a great workout in. I never really looked up to anyone but I definitely look up to her and respect everything about her. Thank you Pauline Nordin!!! "-Jen C

"Today I did the routine as promised. The pic attached was just a warm up weight to check form (I wanted to make sure my back didn't round at all, still a little tight).

I modified it a little as because as I stated there are no machines where I train.

This is the first time I have had a strict focus on glutes in a routine and i loved it!

By the time I finished the one leg bridges my ass was on fire. That's a feeling I very rarely have experienced with other routines and I wasn't even half way through!

I have done Sumo Deadlifts before but usually with more emphasis on strength not isolation. I have pulled 495 lbs in a sumo stance before but with the lower weight and high reps again I found my muscles burning. Going back to the rack for more squats when fatigued is not something I would usually do but again with the emphasis being Isolation I kept the weight slow and controlled. I would definitely recommend the routine to anyone looking to take their training to the next level. The wide stances require a lot of flexibility which will benefit the lifter in other movements as well. Stretching is definitely a factor and should probably be emphasized more with a routine like this. Thanks for routine, I'm already looking forward to doing it again! -Nathan

"Pauline, your butt looks so great for a GOOD reason. It's Butt Bible (e-book) week 7 for me and my butt is STILL sore! Gets me every time. I don't remember what not sore glutes supposed to feel like! Thank you for putting it all together so nicely!" - N

"I’ve been following Fighter Diet since August 2011 and started using Butt Bible ebook in October 2011. The exercises described in that book are old school. I’ve seen them before, I’ve done them and I’m sure your trainers told you about them too. But what they didn’t tell you is HOW to use those exercises to “activate” the glutes directly! It’s no secret that Pauline Nordin is the “Butt Queen”. Do what SHE does and see what your butt is made of. And I am sure you’ll discover new muscles by pain!" -Natalie

"Hey Pauline! I want to thank you for sharing your methods. They're changing my life! I've never considered my butt to be my strong suit. It's never been flat or anything, but just nothing special, so I've never paid attention to it until recently when I saw your amazing reviews for a lot of your Ebooks. I purchased the Butt Bible Ebook almost two months ago. This passed week, I've gotten A LOT of compliments on how good my butt looks! Everyone says how proportional I look, and how nice and built my butt is. It's a nice little thrill to have a part of me that I've ignored my whole life be out in the spotlight and appreciated. Thanks for your assistance. Now it's my delts turn!" -Holly

"I have been strength training my legs with exercises like squats and lunges since I was a thirteen year old, competitive tennis player.  You could say that I pride myself on the "strength" of my leg workouts.  I usually stuck with exercises like neutral squats, neutral deadlifts, hack squats,  walking lunges, leg extension and hamstring curls.  Over the past few years I have tried various things to help balance out my quads versus my hamstring/glute complex (especially because my backside can get a little flat as I lose weight) and have had some success but not nearly the success I was looking for.  I incorporated four of the moves from the Butt Bible E-book for the first time this evening.  I chose moves that I don't do in my workouts and/or had never even tried.  OMG!!!  My behind was screaming for mercy at the end of my workout (which was shorter than normal too as normally I will do 8 to 10 exercises and I only did 6 tonight) and my legs were shaking.  It has only been three hours since I completed my lifting session and my tush is already sore.  I look forward to incorporating more and more of the Butt Bible E-book with each coming leg session and can tell you already, Pauline's promises of a good butt will be made good on!!!  I highly recommend this to anyone who wants a rocking booty and great legs!!!" -Andrea

“I never really focused on my butt.  I’m more of an “abs” girl.  However my girlfriend swore about the Butt Bible and how I should try it.
So I purchased, reviewed it and left it at that.  That was over a year ago.  Recently I started incorporating the Butt Bible workouts since my massive amounts of cardio left my butt looking like a “ prune butt”. I can’t believe I have not incorporated these workouts YEARS ago.  First of all the “burn” I love the way the exercises make my backside burn – the “good”  burn.
Secondly the “uplift”.  Since I’ve started incorporating the workouts I’ve started to noticed the “lift”  - the prune is slowly converting back to a “plum”.
My back side is filling out my jeans and pants nicely and so far have gotten a few comments on how my butt looks fuller.
I am 100% on Fighter Diet and have enjoyed my food tremendously.  I’ve been on the diet since April 2010 and it has changed my life.  I’ve been super lean now since April 2010 and I love the way I feel and look. I used to “eat clean” but that left me hungry.  I never knew ANYTHING about Refeeds and now I incorporate them weekly and have made progress in the gym.
I would recommend ANY or better yet ALL eBooks Fighter Diet has to offer.  It is 100% success!”" -Sonia J

How to build a fantastic butt
Every woman I’ve met who has asked me how I built my glutes seems to believe I created them in the butt blaster machine. Nothing could be further from the truth!  A firm, round behind comes from the old school leg exercises deadlifts, squats and lunges. These exercises let you use a lot of weight that is necessary to build enough muscle tissue.
A butt is made of muscle and fat on top. It’s impossible to get a wide butt from weight training alone, you see the muscles do not grow side ways outside of your thighs. What you do find in these particular areas that looks like it is pure body fat! It’s why we need to diet and do cardio on top of weight training to get a perfect butt!
“I want more glutes but not bigger legs” is a common female request, the opposite seems to be true for men. Let me get this straight once and for all: you can’t build a round behind without training your legs hard! What you CAN do is focusing on the glutes so they are the targeted mover in the exercises. For instance, narrow stance squats focus more on the thighs (quads) than one glutes, and the deeper your go on the squats the more you hit those glutes.
Now speaking of range of motion, or how deep you execute the movements you must take your individual flexibility into account! You see, going deep is great, but if you do so while rounding your lower back for instance you will risk injury! Use the mirror when you train so you see what you look like when training!

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