The Best Butt Workouts and Exercises - Get Rid of Cellulite » Butt Exercises

Discover the Top 5 Firm Toned Butt Exercises

NiceButt — Sun, 25 Oct 2009 03:10:10 +0000

Top 5 Exercises For a Firm, Toned Butt

Every lady I have ever trained, or consulted with, or even talked to once they find out I’m a personal trainer has told me they want a better butt.

They want to know how can they get a nicer butt. They want to get rid of the cellulite and dimples. They want a rounder butt. They want a higher butt, etc.

There has never been an exception with any lady I have ever dealt with in my training business. It’s just like guys wanting to get rid of their gut.

I’m willing to bet that you’re no different than any lady I have ever trained. You want a better butt.

You may have tried those little “sculpting” routines you’ve seen in the popular magazines, and they didn’t quite work out. Those routines were developed by someone who has never had to actually train a woman in the real world, by the way.

So here’s what I have every lady in my training business do when they tell me they want a better butt. These are my Top 5 Booty Workers.

1. Hip Extension, or Single Leg Hip Extension – This is an excellent isolation movement for the butt muscles, plus it works your core at the same time.

To do it, lie on your back with your knees bent, close to 90 degrees, and feet flat on the floor. Contract your abdomen and activate the butt muscles, then press up through your heels, lifting your butt off the floor as high as you can.

When you’ve raised your butt off the floor to the highest point, hold it for 1 count, then slowly lower to the floor, but don’t allow your butt to touch the floor. Perform 12-15 repetitions. Once these get too easy, I want you to try a single-leg hip extension. It’s the same movement, except before you begin, you extend one leg straight out in front of you so you press up with one leg on the floor, rather than 2. Perform 10-15 repetitions per leg then switch.

2. Squat – This really is one of the best butt exercises around…when done properly. Too many ladies leave their butts out of the exercise and focus too much on the front of their legs. That is a recipe for disaster and limited results.

To perform a squat, stand with your feet slightly wider than shoulder width, while standing up straight and tall with your shoulders pulled back and your stomach tight. First bend forward at the hips like you’re sitting in a chair (stick your butt out), then bend the knees and lower yourself till your upper legs are slightly lower than parallel to the floor. Press through your heels and squeeze the butt hard as you press back up to the starting position.

Always make sure that your heels stay on the floor throughout the movement. Once you get your form down, add some weight to it by holding dumbbells or using a barbell. Keep your repetitions low for this one, say around 8-10 for best booty results.

3. Walking Lunge or Traveling Lunge – These are an excellent lower body move, but can be an especially good butt exercise, you just have to tweak it a little.
To perform this movement, stand up straight and tall with your shoulders pulled back and stomach tight. Take a step forward and lower yourself until the upper leg of the front leg is parallel to the floor (make sure you keep your entire foot of the front leg on the floor), hold for a count, then press up through your butt muscles of the front leg and bring the back leg forward and repeat until you have completed 8-10 repetitions with each leg.

To make sure you really hit the butt muscles hard, make your steps slightly bigger than normal. This really stretches your hamstring and butt muscles with each step. Once your form is good enough, add some weight.

4. Step-ups – These are also an excellent butt exercise, when done properly. Too many ladies put all the emphasis on the front of their legs, rather than stepping up with their butt muscles.

Grab a bench or a high step and place it in front of you while standing up straight and tall with your shoulders pulled back and abs tight. Place one foot on the step that’s high enough that your leg forms a 90 degree angle. Press through your heel and actively flex your butt muscles until your front leg is nearly straight.

Slowly lower yourself and repeat with same leg, or you can alternate legs. Once your form is down, you can add weight and, again, keep the repetitions low to really hit the butt muscles hard. Say around 8-10.

5. Hill Running – As far as cardio is concerned, nothing will give you a nice butt faster than hill running. Running, or even walking, at an incline will really hit the butt muscles and help give you the firm, round booty you’re after.

You can also do this on a treadmill, if the incline goes high enough, otherwise pick a nice steep hill or steep staircase and run.

Just make sure that with every step you take you are actively flexing your butt muscles. Once it becomes second nature, you won’t have to think about it that much.

There you have it. There are my Top 5 Booty Workers. Give them a try in your workouts for the next 4 weeks and I guarantee that you’ll see the results you’re after.

One side note, though. The reason I kept telling you to actively flex your butt muscles is because so many ladies don’t do that. As a population, we sit too much and this makes our butt muscles “go to sleep”, and in order to wake them up while exercising, you need to actually think about flexing them until it becomes second nature. Once you’ve done that for a while, it’ll become a habit and you’ll work your butt muscles hard with every repetition from then on.

But thinking about flexing those booty muscles is paramount if you really want to see results.

Ladies, do you want to learn how to lose fat quicker than you thought possible? Learn how by going to Fat Loss To Go

Once there you can get your hands on 5 free workouts designed to burn fat quickly.

Ed Scow is a fitness expert who specializes in designing fat loss workout programs specifically for busy women.

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How to Get a Beautiful Butt with Easy Butt Exercises

NiceButt — Sun, 25 Oct 2009 02:37:27 +0000

Easy Butt Exercises For a Beautiful Butt

The first factor that has led most, if not all, women to success with toning up their butt through exercise is this:

Consistency – sticking with their butt targeted exercise program on a long term basis.

Women start & stop exercise programs all the time – & those people are always the first to complain “I can never get my butt to look firm and toned.”

Getting a super sexy butt and firmly sculpted thighs is not working out for a few weeks, or even a few months, and then stopping – it just doesn’t work that way.

You must be consistent with the proper butt and thigh exercises to achieve the look you want.

Factor number two is being on the right butt exercise program. You can be consistent and faithful for months and months – and see no results if you are not on a good program. This does not mean you must spend two hours in the gym everyday, as a matter of fact, the best butt and thigh exercises can be done with no equipment right in your home.

We all know you can’t spot reduce, from a theoretical standpoint anyway. But you can ’spot tone & lift’ if you have a properly structured butt exercise program. I’m not talking about heavy weights, dangerous machines or sweaty & crowded health clubs. The easiest and most effective exercises can be done on a simple mat while you are watching TV or listening to your own music.

So, if you already have a good program – be consistent with it.

If you don’t have a good butt exercise program – GET ONE! …and get moving.

The third factor for getting your butt and thigh area in fit and sexy shape is proper nutrition.

Here are a few shortcuts for cutting unnecessary, fat producing calories from your diet:

(Note – For women trying to gain butt roundness and size – you do not have to worry about watching your calories as it applies to weight loss – just be sure that your food choices are from healthy sources – that will help build up your butt.)

1 – Keep track of all the calories you take in by way of liquids/drinks – you may be quite surprised – these are calories just the same as food calories – they can turn into fat if you are over you daily caloric needs – fat that goes right to your butt and thighs.

2 – Cooking too much, putting too much on your plate & eating too much – ALL WITHOUT EVEN REALIZING IT !! – see, most people eat subconsciously – without paying attention to what they are doing. Hence overeating becomes easy and regular. And those extra calories have a tendency to store themselves in the butt and thigh area of most women. Start eating consciously – be aware of what and HOW MUCH you are eating.

3 – Eating when you are not hungry – HELLO! If you are not hungry – your body is telling you something “I don’t need the calories, right now.” Don’t eat out of boredom & don’t eat just because ‘everybody else is’. The best butt and thigh exercises won’t work properly if you are negating the effects of a great butt and thigh exercise program with too many unnecessary calories.

Reminder – For women with ‘flat butt syndrome’ – you do not have to worry about cutting calories from your diet – keep calories at normal levels – this will promote proper development in the butt muscles as you incorporate the right exercises.

Take control of this kind of stuff and there is no stopping you, if you truly want to be sexy and fit. By being consistent with a properly structured butt & thigh exercise program and paying attention to your nutritional intake you can get a super sexy butt, hip and thigh area no matter what your age or previous exercise experience.

Joey Atlas – M.S., Exercise Physiology, is the creator of The Butt, Hip And Thigh Makeover DVD Fitness Program. For free butt, hip and thigh exercise instructions visit Best Butt Lifting Exercises

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3 Exercises for a Firm Toned Butt

NiceButt — Thu, 22 Oct 2009 03:56:06 +0000

Do You Want More Shape to Your Butt?

There are few good exercises to know if you want to get bigger and muscular butt. The butt muscles give your butt the shape many desire. These days many desire of getting a bigger butt, it looks better to have some shape around the butt area. There are three exercises to know, which will make your butt bigger.

First exercise is deadlifts. Especially the straight leg deadlift is the one exercise you should know, every time I do this I can feel the burning sensation around my butt area. While it is a great exercise to workout your butt, you need to be sure of your movement! It’s easy to get your back hurt while doing deadlifts if you are not careful about the execution.

Second exercise is leg press. Every gym has this piece of equipment or at least should have.Key points here are to get your feet on the sled as high as possible and to use big weights. Again you can feel the exercise giving your butt the burning sensation to your butt muscles. Beware though, don’t let your lower back arch while doing leg press exercises.

Third exercise is dumbbell lunges. This is one of the best exercises to workout your hamstrings and butt muscles. While doing the exercise you might feel the burning sensation more around your thighs and hamstrings, but after doing the exercise or at least the next day you’ll notice how the lunges have used your butt. Sometimes it might even feel hard to sit, so good the exercise simply is.

These three are among the greatest butt exercises around, there are also others that work your butt really efficiently. Choose the ones you feel comfortable with and start exercising, you are on your way of getting bigger butt!

Author of this article and sites such as How to get a Bigger butt.

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How to Get a Jessica Simpson Tight Butt with Only 3 Exercises

NiceButt — Thu, 22 Oct 2009 03:24:35 +0000

Jessica Simpson Butt – 3 Exercises For a Tight Butt

Jessica Simpson has a cute butt. Agree or disagree as you may, most people think she does. Whether you want a tight butt in jeans, a round butt, or simply a firm butt… I will give you 3 easy exercises for a tight butt… and I’ll make that happen for you in 23 short days.

To give you a clear image of what you’re goal is, I’ll call these the “Jessica Simpson Butt Exercises”.

Jessica Simpson Butt Exercise #1: The Butt Squeeze

This exercise is great because it can be done anywhere and at any time you want. You can do it with people around you and they wouldn’t even know you’re doing it. You can do it standing up, sitting down, or lying down.

I prefer lying face down to do them. Here’s how you do it…

Lying face down, simply squeeze your butt together as hard as you can. Keep this squeeze going for at least 15 seconds. Ideally, try to squeeze for 1 minute each time. If you can’t do that right away, that’s fine. Just build up to longer squeezes.

The goal is to do this for a total of 5 minutes everyday.

Jessica Simpson Butt Exercise #2: Walking or Hiking on an Incline

Wow. This really targets the butt great. This definitely helps to create a more round butt. You can do this outside or on a treadmill. Just make sure you are walking on an incline or up a hill. A 10 degree incline will be more than enough. You’ll really feel this in your butt.

Your goal is to do this for 20 minutes a day, 3 days a week.

Jessica Simpson Butt Exercise #3: Wall Squats

To do this, find a wall in your home. Lean your back straight against the wall. Keeping your feet hip-width apart and about 20 inches from the wall, squat down as deep and as close to the floor as you can. Do 4 sets of 15 reps at least 2 times a week.

What is even better is to do the sets at different times during the day. Example… do them during commercials on tv. You can do a set right before you start cooking. Whatever. You don’t have to do all the sets 1 after another. Space them out with this exercise.

This will allow you to do even more sets while at the same time making it easier for you.

So if you want a Jessica Simpson butt, those are 3 exercises that will get you closer to that goal. Stick with them and in 23 days you should notice a big difference in your butt. That’s not much to ask for to get a cute butt.

Jennifer Jolan is a popular weight loss consultant and author of the best selling “Ultimate Diet Guide” ebook. She has helped over 3,700 women with her intensive 1 on 1 email coaching. Click http://www.weightlossguide4women.com for your free 19-page report, “How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success”. Strange, but true!

If you’re interested in having me write a guest column for your publication using exclusive content for your audience, please contact me at the above website.

You have permission to publish this article in your websites, ezines or electronic publication, as long as it’s used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

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The Best Exercises for a Firm Tight Butt

NiceButt — Thu, 22 Oct 2009 03:23:06 +0000

Tight Butt – Exercises For a Firm Butt

Tight butt… want one? I’m going to give you 2 easy exercises for a firm butt.

Tight butt exercise #1: Deep Squats

This is probably the best butt exercise you can do.

Because the gluteus maximus is the biggest and most superficial of the 3 butt muscles… and makes up the largest portion of the shape and appearance of your butt…. the squat is the perfect exercise to build up the butt since it targets the biggest underlying muscle (the gluteus maximus).

Now, if you’re worried about getting bigger thighs while trying to get a tight butt in jeans look, then you don’t want to make the mistake of doing a shallow squat. You need to do a deep squat.

Stand with your feet about hip-width apart. Now, squat down while keeping your back straight and abs in. Squat down so that your upper legs go below parallel to the ground. The deeper you go, the more it targets your butt.

So squat your butt down as close to the ground as possible. It’s harder to do, but very much worth the extra effort.

For best results, do 5-8 sets of 8-15 reps. Rest 1 minute between sets.

Tight butt exercise #2: Step Ups

To do this, you simply put 1 foot on a platform or bench and push through the heel onto the platform. The key to this is to use a platform that is high enough. You can use dumbbells and hold them in your hands as you do this or use a barbell and put it across your shoulders.

Make sure to concentrate all of your weight on the leg that is stepping. Ideally, do 4 sets of 10 reps with each leg.

Both exercises combined will take you about 15 minutes. Done 2-3 times a week, you’ll soon have quite the tight butt in jeans.

So there you go. For a Jessica Alba butt, pretty much all you need to do are the 2 above exercises. In 3-5 weeks, you’ll have a tight butt… or at least you’ll have a butt that is a lot more firm than it is today.

If you’re interested in having me write a guest column for your publication using exclusive content for your audience, please contact me at the above website.

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Exercises for Sexy Butt and Thighs

NiceButt — Thu, 22 Oct 2009 03:20:54 +0000

The Sexiest Butt Exercise and Thigh Firmer Alive

What is the best butt exercises for firming my butt?

How to firm my butt?

How to tighten my thighs?

How to tighten legs and butt?

Every single woman that I know wants to firm and tighten her butt. I even know some guys that wish to do the same. With that being said, it will do you well to pay close attention to this following article as I will reveal to you the best butt exercises for firming your butt. Guess what… it’s not the “butt exercise machines” that you see in your gym. However it’s a series of bodyweight/free-weight old school exercises that will really blast away jiggly fat and promote pure firm, nice to see and grab butt!

In order to keep things as simplistic as possible, I think it will be best to just list two of these amazing butt and thigh exercises. Keep in mind that these two alone have been known for firming and lifting butts world-wide.

The very first move that most woman tend to overlook and label as a “mans exercise” but really they should be doing is called the “single leg Romanian dead lift”. Another reason that I think everyone, men and women, should be doing this amazing butt exercise is it has a few hidden benefits. Such as: strengthens and secures lower body joints, increased flexibility and improves overall look and feel of entire leg area!

Single Leg Romanian Dead Lift

Starting Position: – Bend over and assume a mixed grip on a barbell that is lying on the floor. Bend your knees and hips so your hips are approximately knee level or parallel to the floor. Hold your head up and back straight. Movement: – Exhale as you keep your neck and back straight while you pull up on the bar. Lift the weight by extending your hips and knees, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending your knees and hips, returning to the starting position. Repeat as required.

Yes, that was very hard to do. I know that. But please try to master this move as it will be your guide to getting that butt that you have always dreamed up!

Oh before I forget let me tell you the other awesome butt exercise and then I will share with you information about a little known DVD that I personally know to be the greatest inntion for building lean sexy butt, hips and thighs. Stay tuned for that but first lets squat into the next exercise. Did I say squat into? Oops I gave away the name of the exercise already

This again is one of the most overlooked exercises in the gym, I guess because it’s such an old exercise people assume it must be outdated. Well guess what…they are wrong. This is at the top of my list for butt firming exercises.

In just 30 seconds I could tell you over 20 variations of the squat. But my job today is to teach you not kill you. Therefore I will just give you 2 variations of the squat to try at home rather than 20!

Single Leg Squat

Starting Position: – Stand on one leg with a slight bend in your knees. Hold a dumbbell in each hand and allow them to hang down at your sides. Movement: – Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as required.

Over Head Squat

Starting Position: – Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and hold the barbell in a shoulder press position. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. Once thighs are parallel to floor, return to start position. Remember to keep head and back straight in a neutral position – hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Remember that I warned you first that the exercises listed above are very difficult and you must take extreme caution when doing them otherwise you run the risk of getting injured and throwing your results out the window.

If you would like to learn more incredible butt and leg exercises that will firm, lift and tighten your butt and thighs then go to my buddy Joey “The Butt Master” Atlas’ website today to preview his DVD- “Leg Butt Hip and Thigh Exercises” http://www.sexyabdominals.com/best-butt-and-leg-exercises.html

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

Author: Matt Shuebrook, CPT
Thanks and God Bless

http://www.SexyAbdominals.com

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Butt and Thigh Sculpting Exercises

NiceButt — Thu, 22 Oct 2009 03:18:54 +0000

Sculpting Your Butt and Thighs to Suit Your Body Shape

Butt and Thigh Toning and Exercising

You will be happy to know that you are not the only one out there who wants to tone and shape their butt and thighs. How often, though, is it that you start a butt and thigh toning program only to find this troublesome area actually grows instead of shrinks! This situation has a tendency to put people off training because they don’t get the results they expect.

Why You have Problems Reducing Your Butt and Thighs Size?

The reason that you have so many problems trying to rid yourself of your thighs and butt is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts! The reason for having these fat storage areas is to assist us in times of survival. What?! You say? Let me put it this way. Say you were stuck out in the middle of nowhere with no food, and just water. Your body would, after a while, start “kicking into your body fat stores” to help you survive, because you are not consuming any food. In the case of women during pregnancy if this occurred you would be “surviving for two” – thus the larger fat storage area.

How Eating the Wrong Food Affects Your Butt and Thigh Size

The size increase in your butt and thigh areas can depend on the type of program you are performing and what you are eating. To start with if your body fat storage areas tend to be around your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume extra calories and fat it will go straight to your thighs and butt.

How Performing the Wrong Exercises Affects Your Butt and Thigh Size

Then there is exercise. What you need to know is that there are workouts to increase the size in your butt and thighs and workouts to re-shape and reduce the size of your butt and thighs.

WHICH EXERCISES ARE YOU PERFORMING?

Sure it’s fine to say “I am going to tone my butt and thighs” but if you are using a program that may not be correct for your body type you can easily, and unintentionally, increase the size of both of them!

How to Reduce or Increase Your Butt and Thighs!

Cardio

Cardio exercise plays an important part in how you can change or alter the size of your thighs and butt.

To decrease the size of your butt use a continual higher intensity style cardio program. So this would be around 45-55 mins at a challenging pace. You’ll need to perform around 5-6 sessions per week.

To increase your butt and thighs try using intervals for which you perform stints of “sprints” or increase the intensity to really help your butt and thigh muscles burn. Around 35 minutes (up to 45 mins) going from low intensity, then moderate, then flat out then back to low intensity, moderate and back up to another short stint of flat out and so on. You can run up bleaches then walk down, do sprint drills at the track sprinting 100 meters then walking back. You get my drift. Do this around 3 times per week. 4 times if you’re trying to nip some more body fat in the bud.

Resistance Exercise

It is important that you perform a full body workout, rather than just concentrating on your butt and thighs. This will help increase your metabolism and help bring your body into proportion.

If you’re pear shaped and your butt / thigh areas are much larger than your upper body you’ll need to help break down the muscle and fat. To do this perform lunges – as many as you safely can per set. Your reps per set can can range from 12-15 reps per leg through to 50+ depending on how advanced you are with your leg training. Remember only do what you can! Walking lunges are best but if you don’t have room then stationery lunges are fine. Don’t use any weights (no dumbbells etc, nothing) just perform the lunges until your muscles start to really burn. Do this once (beginners) two (intermediate) three times (advanced) per week for around 12 weeks. Once you’ve completed this you can start using other leg / butt exercises but make sure you keep the weights low or light and the reps high around 20-25. Exercises like step-ups off benches etc are also great – don’t use any weights, just lots of reps.

To increase your thighs and butt perform squats with heavier weights and keep your reps to around 6-12 per set. Leg press, squats, lunges, wide stanced squats, deadlifts are all great. Depending on your fitness level including medicine ball exercises in your leg training once every few weeks will help develop your butt and thigh muscles to new heights that you didn’t think were possible. Your current fitness level will determine what you can or can’t / shouldn’t do. There are “beginners” medicine ball exercises you can do as well.

Once you’ve got your butt and thighs to a size that you’re happy with then you can reduce the weights to moderate with reps of around 10-12 to maintain the muscle you’ve built up. You can then add some exercises such as leg extensions and leg curls etc to add more definition to your legs.

Obviously if you have knee or joint problems you’ll need to seek advice from a trainer to create a program that suits your specific needs. AND ALWAYS before starting a program like this check with your doctor to ensure he / she gives you permission first!

Low Fat Eating Program

I know you think low-fat eating is boring but it’s not. Although if you choose to make it boring and choose not to experiment with low fat foods then I guess it would be. There are so many great options out there for low fat eating now there is now excuses – really low fat food can be really yummy!

In regards to increasing or decreasing your butt and thighs…To decrease them taper off your carbs like potato, rice, pasta, grains, fruit after lunch. Choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein of course. Include greens for lunch. After lunch stick with greens and protein as much as possible. Add some flaxseed oil to one of these meals (around 1 tablespoon).

To increase your butt and thighs… two options… the same as above if you’re trying to cut back on body fat. If not, once again, choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein. Once again some greens for lunch. For your afternoon snack and dinner include greens, brown carbs and protein. Choose one meal to add 1 tablesoon of flaxseed oil.

A low fat “simple to follow eating program” is vital when re-shaping your body and will determine whether or not you achieve your re-shaping program goals. Your workout/s and eating program work hand in hand to help stimulate your metabolism to burn body fat and to help re-shape and tone muscle.

General Low Fat Eating Tips

Use brown carbs such as whole grain bread and sweet potatoes over white potato, white rice, white bread and pasta. Keep refined and simple carbs to a minimum.
Cut out as many bad fats from your diet as possible.
Don’t use high oil sauces, dressings or too much margarine or butter in your meals.
Cut fat and skin off your meat and “grill” – do not fry your meat!
Eat decent servings of fresh fruit and veggies.
Eat 5-6 smaller regualr meals per day.
Increase your lean protein intake such as meat, chicken, seafood, protein shakes, egg whites, cottage cheese. Your protein shake must low in fat, fairly low in carbohydrates and high in protein.
Include EFA’s in your eating plan
And remember before starting any exercise or eating program you should consult your doctor first. The above may not suit everyone – especially if you have certain carbohydrate requirements within a prescribed diet for a medical condition.

Happy training folks,

Yours in fun, health and fitness

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, http://www.virtualfitnesstrainer.com.au and http://www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

If you haven’t already… check out VFT’s NEW section on Legs, Hip, Butt and Thighs:
Get Sexy, Firm, Toned Legs, Hips, Butt and Thighs

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Get a Beautiful Butt with these Easy Exercises

NiceButt — Thu, 22 Oct 2009 03:17:33 +0000