To burn fat you’ve got to do aerobic exercise. But adding some weight training certainly won’t hurt. At the gym recently my personal trainer gave me a new exercise called the low-pulley bench kickback. This is one of the best exercises out there for creating a nice, round butt. Basically you kneel with one leg on a flat bench next to a pulley machine. You strap the cuff handle around the other ankle. Make sure the bench is far enough from the cable that you feel resistance even when your leg is in the forward position.

When you are ready you rise up so you can swing your straight leg back without hitting the floor. Allow your leg to gently pull to its most forward position, and then forcefully swing it back until parallel to the floor. Bring your leg back to the forward position with control – don’t let it snap back. My trainer said to do a wet of 10 to 15 reps and then switch to the other leg. You can do three sets if you are an advanced trainer. This exercise has already made a difference in my over all physique. I highly recommend it to anyone who wants to have a shapely behind.