The Bbb

STRONG CURVES

A WOMAN’S GUIDE TO BUILDING A BETTER BUTT AND BODY

Table of content

Foreword by Cassandra Forsythe Preface Chapter 1: Introduction Chapter 2: Female Anatomy Chapter 3: The Important Muscles No One Talks About Chapter 4: Building Booty-ful Muscle Chapter 5: Nourishing Those Strong Curves Chapter 6: Where’d You Get Those Moves? Chapter 7: Ladies, Meet Your Strong Curves Programs Chapter 8: Become the Ultimate Workout Tracker Chapter 9: The Strong Curves Warm-Up Chapter 10: Strong Curves Twelve-Week Booty-ful Beginnings Program for Beginners Chapter 11: Strong Curves Twelve-Week Gluteal Goddess Program for Advanced Lifters Chapter 12: Twelve-Week Best Butt Bodyweight Program (At-Home) Chapter 13: Twelve-Week Gorgeous Glutes Program (lower body only) Chapter 14: Living the Strong Curves Life GLOSSARY Strong Curves Exercise Index 144 159 164 172 125 105 85 4 6 10 15 18 30 39 52 60 72 79

Preface

Genetically speaking, I was spoiled growing up. I had the skinny kid gene. I ran around in my youth from sun up to sun down, scraping my knobby knees on the pines I scaled in my Colorado backyard. I would break from a day spent running around the Rockies to feast on giant servings of fruit and cookies, and then it was back out for more exploration.

This was pretty much how I lived for the first twenty­ five  years  of  my  life—carefree,  bone­thin,  and  com­ pletely unaware of my fitness or nutritional needs. Sure,  I was athletically gifted and spent most of my time mov­ ing rather than sitting. I played sports up until my fresh­ man year of college, and started going to the gym at age  fourteen. However, after I graduated with my bachelor’s  degree and settled into a desk job, my lifestyle started  to catch up with me. I could no longer rely on genetics  to help me beat out the effects of my poor diet. When I  gave birth to my daughter, I lost the weight quickly— but not for the right reasons. The stress of being a new ...