How to put “Sexy” back into your Butt! (Video)

by Belinda on November 2, 2011

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Today we are talking about a topic very close to my heart, sexy butts!

Not many years ago, girls used to ask themselves and their “deer in the headlights” boyfriend, husband or any male who happened to be there at the wrong moment …….

“does my butt look big in this”?

But things have changed. 

Now it is sexy to have a nice rounded firm and lifted butt.

 

OK I hear you – I know there is a big difference between a saggy flabby butt and a tight round firm butt!  But I am here to tell you hope is on the way.

There are TONS of exercises and workout strategies you can use to DRAMATICALLY TRANSFORM your butt. 

I know because I have personally transformed my butt to what it is today at age 47 and also those of my clients.  In fact, here in Panama – the land of the Latina butt, I am famous for my butt lifting workouts.

Rather than waffle on I will cut to the chase and let Rosie my cosmetologist tell you her story.  She has been working out in the gym for the last year and still isn’t happy with her butt. Why? Because she has been weight training machines to try and re-shape her body rather than very specific free weight and bodyweight exercises which can target the hamstrings and butt muscles in ways you never knew are possible.

There’s a lot of science behind all this plus my own proven results first hand but for now check out the short workout session I did with Rosie just a few days ago!

Questions?  Please post them below and I promise to answer back!

Belinda

Like this Workout?

 Check out my Get Lean Program <<<<<<

 

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{ 49 comments… read them below or add one }

thalia October 17, 2013 at 9:09 am

Hi Belinda!
I’ve just started Joey’s naked beauty method and I’m wondering if I can add your work out routines to my program. Please help me to make an efficient weekly program!

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Belinda October 17, 2013 at 4:06 pm

Hi Thalia!

Sure – you can alternate Joey’s routine with this workout :)

Let me know how it goes, Bel

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thalia October 29, 2013 at 10:01 am

Dear Belinda,
by alternate you mean that I can do Joey’s routine one day and THE NEXT day your routine or your workouts instead of Joey’s. Also , could you tell me how I can combine the naked beauty cardio and your inner and abs workouts with these? I would appreciate if you could give me a sample program that includes yours and naked beauty package exercises . I’m sorry for my bad English and thank you for all your help:)!

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Belinda October 29, 2013 at 5:05 pm

Hi Thalia,

Depending on your fitness level you can do, Joey’s one day, next day rest or cardio, then mine and repeat. I am not familiar with the cardio program but normally it’s OK to do your abs on the same day as cardio.

I only have time to put together custom programs for my Get Lean Program clients. If you’re interested please check it out here: 90 Day Get Lean Transformation Program

Good luck!

Bel xo

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Sarah February 22, 2012 at 3:15 pm

Hi Belinda, I just came across your website when searching for reviews for Joey Atlas’s programme. I am probably guilty of over-researching everything but I have to say I have found your website completely refreshing! Your own transformation is incredible and you really do look fantastic!!

I’ve downloaded Joey’s programme and am planning to start tomorrow, the only thing I am questioning is whether I should slot it into my current exercise routine or if I should re-think my exercise routine entirely and follow what is suggested in the programme? The reason I say this is because his programme seems to be not as challenging as what I am currently doing – I do 2-3 40min circuit training/crossfit type sessions per week, plus one 5-8km run. I was thinking to keep the circuit training to 2 sessions only and throw in some of your sexy butt moves, 1 HIIT session, 1 run and do Joey’s programme on top…. or is that too much? I like pushing myself and working hard plus I have a 10km run at the end of March that I need to work up my running endurance to. But my overriding concern right now is my thighs, butt and cellulite which are really getting me down. Like some of your other readers I live in a hot climate (South Africa) and am unable to wear shorts, or skirts above knee length as my cellulite is so bad and my things so wobbly!! I’m 1.80m tall and weigh 154lbs, I carry very little fat on my upper body – everything seems to be concentrated between my belly button and my knees!! My diet could do with some work… less sugar, alcohol, caffine… so maybe that’s where I need to concentrate and not worry about the exercise so much seeing as I’m getting a fair bit of that?

Anyway, sorry for rambling on and thanks for any advice you can give me :)

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Belinda February 27, 2012 at 3:40 am

Hi Sarah, sorry for the delayed reply – I am traveling in Australia and NZ right now, visiting family! Congrats on getting Joey’s program. OK, let’s get down to the nitty gritty. No doubt you are pretty fit and not overweight. Sooooo, as you mention, your diet needs some work lol. Definitely cut out ALL the sugar and alcohol – caffeine in moderation is OK, preferably through tea not coffee. If you are serious about improving your lower body and the cellulite then I would commit to 2 months sugar and alcohol free. That will break the habit and the addiction of your body to those 2 chemicals. Then you will find a little treat or drink every now and again is OK. Running is awesome for cardio vascular fitness but as you have found, as I have found with many of my running clients, the lower body can still be an issue. I would combine your circuit training alternated with Joey’s program – but make sure you go super slow during Joey’s workout so your stabilizing muscles have to work really hard. I have been doing that program myself over the last 6 weeks and it’s amazing how challenging it can be even for me – so I know it works, you just have to be very disciplined not to rush and force the muscle to work very hard at the deepest level. That combined with your running and circuits and your improved diet should see visible results in 6 weeks. Please keep me posted on how things go and let me know if you have any more questions! xoxo

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Sarah March 1, 2012 at 4:03 pm

Hi Belinda,

Thanks so much for your response! Hope you’re enjoying your time with your family. I will definitely give that a go – it will be very tough for me to give up sugar but I will certainly cut it down massively at the very least :)

Will let you know how I get on. I’ve lost a bit of weight recently and my cellulite seems to be getting worse so am desperate to do something about it!!

xx

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Belinda March 1, 2012 at 4:26 pm

Excellent! It is hard to give sugar up, but you will be amazed at the difference it makes! Try Stevia – a natural herbal sweetener that doesn’t have the downside of sugar. You may also enjoy reading my other blog on Sugar Addiction :)

http://belindabennsblog.com/confessions-of-an-ex-sugar-junkie/

BB xo

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Julie November 14, 2011 at 6:32 am

Hi Belinda, I live in Tasmania & really need to start doing some exercise, but do I have to go through Joey Atlas to get the cellulite exercises or can I get them from you ? Im new to doing this sort of stuff on the net. Thanks Julie.

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Belinda November 28, 2011 at 3:26 pm

Hi Julie, yes you need to go through Joey Atlas – just click the link here: Symulast Method of Cellulite Removal . You are always welcome to email me with any question as I am very familiar with the program. I hope that helps and so great to hear from an Aussie mate in little Tassie! xoxo

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Karen November 11, 2011 at 7:11 pm

Hi Belinda, I’m fairly new to your website and have only been using weights at home over the last few months. I LOVE what you have been posting about – issues that really affect women! I have been doing squats as per your sexy butt routine but am wondering if I’m doing something wrong as I only feel it in the muscles on the front of my legs (quads??) not so much in my butt. Is that normal or do I need to up my weights? I am certainly feeling it when you do the ones lying down on your side though (owww!) Thanks so much for all your help – it is appreciated more than you can ever know!

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Belinda November 11, 2011 at 7:24 pm

Hello Karen! Thank you so much, I love doing my blogs – I wish I had more time but I am doing my best :) No, you don’t need to up the weights, it’s all about the mind muscle connection. You see, the body naturally wants to use the quads when we squat and even lunge, so we need to mentally engage the muscles in our hamstrings and glutes. This takes practice. That is why you see me starting Rosie with the closed leg squat and exercise ball, learning how to raise her toes a little so that she uses her hamstrings and glutes more. Also, it depends on the current strength and condition of your lower body. This routine is challenging and if your quads are not used to the exercises then yes at first they will be very sore. But this will pass. Being able to re-shape your body depends on using many smart training techniques – one of which is this conscious muscle activation that I talk about in the video. So, keep going but go slow – really try to feel those glute muscles – feel the stretch as you squat down then at the bottom, the flex your butt as you push back up (think “stretch” and “flex”). It takes practice! When I started it took several weeks. Then slowly I began to feel them being activated in a wide range of exercises way beyond what I share here on this blog – this is just the tip of the iceberg so to speak! Stay tuned for my Get Lean Workouts that I am releasing next year which are designed to re-sculpt your whole body :) Please keep me posted on your progress, remember – go slow, and feel the muscles as they work! Be consistent and you will see results. xoxo PS. don’t forget to take some measurements and before pics.

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Karen November 15, 2011 at 7:34 am

Wow, I think I got it!! Thank you so much, I really felt it and it definitely helped to think ‘stretch’ and ‘flex ‘! You are a gem. I have been doing these types of exercises for a few months (possibly not pushing myself hard enough!) and I didn’t take before photos (sorry!) but I feel it does seem to be helping the cellulite for which I will be ever grateful to you for. Thanks Belinda for your time.

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Belinda November 15, 2011 at 7:40 am

Wonderful News Karen!! Thank you for coming back here to let us know :) xoxo

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Lynne January 9, 2012 at 12:38 am

hi, can you tell me how much the bar has to weigh that you use for the above video for squats? Also i had a full tummy tuck, fat returned i don’t get why, i eat well, am tiny and i now have to get it re done (mini tummy tuck) i also have cellulite, wasted money on Accent JUNK , and it made it worse.
i am bout to give up .
i have tried Joey’s original work out it never did anything

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Belinda January 25, 2012 at 8:36 pm

Hi Lynne, you can do those exercises with anything from bodyweight to a 5-10lb body bar upwards as you get stronger. Sorry to hear about the tummy tucks and cellulite. How long have you being working out for, how long did you do Joey’s program? Do you do any ab/core specific workouts that just target that area? Give me a little more information and I will try to help :) Belinda

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Lara November 9, 2011 at 10:02 pm

Hi Belinda, great post! I’ve just discovered your site and I love it! You have a wonderful honesty, kindness & strength about you that is wonderfully inspiring and uplifting. I did your butt workout this morn and oh lordy it’s GOTTA be doing good things for my butt! I’ve been doing HIIT (specifically Peak 8), and strength training (machines, squats, lunges, pushups etc) for a few months and together with major dietary changes (kind and sensible ones) I’ve lost 16 kilos since late Feb. I started doing your cellulite exercises about a week ago so I’m incorporating the two workouts together now. I don’t have much cellulite left, it sort of catches the light but isn’t really obvious probably – but obviously I can see it! I don’t worry about it too much but I am curious to see if I can change the shape of my butt which has ALWAYS been floppy (probably from all the running I did when I was younger) even though it doesn’t look soooo bad and I’m sure my family and friends would freak out to hear me speaking ill of it. However, I AM curious to see how much I can transform my body, I find it fascinating!

How many times a week would you suggest doing this workout? For some reason it took me way longer than you said it should just to do 2 reps (although I did add in a couple of extra moves), but I did do the exercises slowly and carefully. I also have a disc injury so I have to be super careful to maintain form. I find the Jane Fonda move when the leg goes to the back particularly difficult and awkward, but maybe I’m not doing it right.

Anyway, looking forward to this workout getting a tad easier as my muscles adapt! Phew, love it! Xxo

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Belinda November 10, 2011 at 5:24 am

Hello Lara! So happy you discovered my site (how did you find me?). You know, I can’t tell you what it means to hear you say I have wonderful honesty, kindess and strength – what a huge compliment, more than a compliment, really reaffirming that all the decisions I have made along my life path so far have been good ones. Woohoo, your feeling the sexy butt moves – wait until tomorrow lol. The cellulite exercises in the other video are just a small part of the total Symulast routine so on their own they won’t be so effective but together with this Sexy Butt Workout – you will see some improvement in the cellulite and of course, re-shaping of your lower body especially your glutes. It is fascinating how the body can be transformed, I constantly marvel at it, with my own body and that of my clients! I am excited to see how much we can round and lift your butt!

Don’t forget to take some before pics – you will be glad you did.

How many times a week for this routine depends on your other workouts – but you could do this 2 to maximum 3 times as your lower body routine, alternated with your HIIT and some upper body. Don’t worry about it taking longer – much better to go slow and keep good form. It can take from 30 mins to an hour depending on rest time. Better to go slow and have more rest and keep good form. Do you have clearance from your doctor to exercise given your disc injury?

Re the Jane Fonda – yes the leg lift at the back is difficult and awkward for some people due to lack of flexibility and range of motion. Just relax and do what you can, don’t strain. Even if you lift just a couple of inches it is still working for you, it will get easier (make sure you feel it in your butt – try to lift using the muscles in your butt also). Go slower on that one than you see me in the video – I got a bit excited with it all, a slower pace for that is better.

I hope all that helps, it would mean a lot to me if you took some before and after pics and emailed me! I love seeing how my workouts and videos can change people’s bodies and help them achieve their goals! Belinda xoxo

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Lara November 10, 2011 at 7:58 pm

Oh Belinda, the compliments were well deserved. I found your site via Kat’s Body Incredible blog, which I found via Sarah Wilson’s blog (I live in Sydney, Australia)! Funnily enough my glutes aren’t too sore today, my quads are though, and I thought they were made of steel these days ha, ha! Before I started this workout I’d been doing some physio ordered glute stuff (Pilates style exercises) for a while, so maybe that’s why. My back has been waaaaay better since I started exercising and I’ve reduced my trips to the physio by 50 – 70% Now when I go it’s usually for my shoulder, not even my back! Strength training really has improved my quality of life, I only wish I’d known how much it would help me sooner! My doc is very supportive and I know my limits – if I jump I have to land on two feet (so no one legged skipping) I can’t do twisting movements from the hips (eg. twisting lunges) without regretting it, and dancing and running can be problematic. But that still leaves plenty I CAN do! Admittedly the disc injury, while being a disc injury is pretty minor compared to what some people have to endure. I have a floppy (as my physio says), hyper-mobile physique, which is the problem. My ligaments and tendons don’t hold my joints together very effectively, so I’m training my muscles to compensate, and it’s working!

I’m curious though, can every woman completely rid themselves of cellulite with the right approach? Or are some of us just bound to be stuck with a little? At the moment I am lean and relatively muscular (169cm, 60kg) and aside from pretty much daily exercise I also follow a mostly Paleo style diet which really seems to work for me. I know there are a lot of factors involved, but do you think I can realistically expect to rid my thighs/butt of cellulite over the next few months? I have lost a lot of weight this year (16kgs), and I’m just not sure how long it usually takes, or if it’s even possible. I’m not in a hurry, just curious. Anyway, I’ll take some pics for you once I’ve waxed my legs ;P

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Belinda November 10, 2011 at 8:06 pm

LOL wax your legs :) Yes realistically you can get rid of the cellulite, I know because I have seen it first hand with Pili my client here in Panama and myself. Read these 2 blogs I did on it:

http://belindabennsblog.com/the-mystery-of-cellulite-solved/

http://belindabennsblog.com/the-mystery-of-cellulite-your-questions-–-answered/

I think given your disk injury you could really benefit from the full Symulast Method workout that Joey Atlas talks about. Even though it’s bodyweight it targets the muscles in a very different way to stimulate the muscle fibers at a deep level. I am trialing some of the workouts myself now to get some definition as I lean out for my next photo shoot.

Congratulations on your awesome weight loss, very inspiring! For that reason also, you will need to be patient, my dermatologist who is a best in Panama where I live said it can take up to a year for the skin to elasticize back after pregnancy or weight loss. So keep going and be patient, as the skin tightens up and the subcutaneous fat layer flattens out the cellulite will gradually disappear!

Bel xo

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Lara November 10, 2011 at 8:13 pm

Oh, one last thing, is it bad to do this workout on consecutive days? If I want too and feel I can?

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Lara November 10, 2011 at 8:15 pm

Oh thank you for that last lot of info, I didn’t expect you to reply so quickly, I thought you’d be asleep over there in Panama! Xxo

Belinda November 10, 2011 at 8:23 pm

You need at least 1 day rest in between training days! Just about to go to sleep now :)

Ashleigh November 8, 2011 at 6:13 am

Hey Belinda
You are an inspiration. Finally someone that understands. These exercises are great can’t wait to get started and see some results….

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Belinda November 8, 2011 at 6:25 am

My pleasure Ashleigh, I do understand! I think one of the big reasons why is that I transformed my body post 40, after never having exercised before in my life. So I had to dig very deep and analyze what got results – not just every day routines you see in the mags or cookie cutter programs, but real life powerful training techniques that can dramatically re-shape your body no matter what your age. I have a 62 year old women on my Breakthrough Abs Program who is seeing her abs for the first time in her life! Now that’s results! Please keep me posted on your progress. Remember, be consistent – that’s the most important thing – 3 times a week and give 100%. Make every rep count. Don’t cheat, push yourself outside of your comfort zone. Sweat! All this little bio-feedback markers mean you are working hard enough to SEE results with a few weeks! Bel xoxo

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Amber November 7, 2011 at 8:18 pm

Hi Belinda, I am 39 years old and I have been struggling with cellulite for years now. I have it on the front and back of my thighs with the front being the worst. I live at the beach but am so embarassed that i rarely swim in public. I have run 7klms, 6 days a week for the last 10 years and have recently taken up pump class again. I am 168cm tall and weigh 66.5kilos. I do carry extra fat on the front of my thghs that in clothes everyone thinks is muscle!! IIn clothes everyone thinks I have a great body but trust me it’s a different story when I uncover the thighs. I have tried everything to solve this problem, lipodissolve…yes it made it worse! Acent skin tightening….another $7K wasted… massage etc etc etc. Nothing has worked. Needless to say I thought it was time to roll over and give up. Then I came across your link through Joeys email. You have given me new hope and I can’t wait to get started on your exercises. I have taken some before photos of my legs on all angles and would love to email them to you to see if you have experienced improvement on someone with a similar problem before?
Thanks for sharing your story Belinda.

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Belinda November 8, 2011 at 6:38 am

Hello Amber,
I am sorry to hear about your cellulite problem, I know first hand and also from my clients, it can be a great source of emotional stress. And it’s made worse when you waste precious time and money on things that don’t work. PLEASE email me your photos (belinda@getleanprogram.com) and I will take a good look and let you know my honest opinion.

In the meantime, if you haven’t already please read these blog posts I did recently and let me know if you have any questions (have you already done the Naked Beauty or Symulast Programs?).

Part 1: http://belindabennsblog.com/the-mystery-of-cellulite-solved/
Part 2: http://belindabennsblog.com/the-mystery-of-cellulite-your-questions-–-answered/

Don’t roll over and give up – NEVER EVER GIVE UP! So many times, I the answer for me was just around the corner and if I gave up too early, then I would have never found it! Talk soon! Belinda xo

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Belinda November 10, 2011 at 5:35 am

Hi Amber, I just got your photos – thank you! I am happy to say you will be able to see significant results. I have emailed you regarding the Lower Body Workout and the Sexy Butt Moves. Full steam ahead for your lower body transformation! xoxo

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Donna November 7, 2011 at 8:12 pm

Hey Belinda cant wait to try the 6 butt excercises,plan on adding it into my training a couple of times a week, will let you know how i get on..thanks so much for continuing to be an inspiration x

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Belinda November 7, 2011 at 8:28 pm

Donna!! How are you? Great to hear from you :) Excellent, please let me know how it goes..and thanks for being a loyal fan..wow it’s been a while! Big hug, Bel

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Paul November 7, 2011 at 11:15 am

Hi Belinda !

I liked your sexy butt blog and videos very much, the exercises are very interesting and you don’t need to be in a gym to do them. I shared this blog and your videos on Facebook, I hope all my friends like them too ! You have a very sexy butt and now I know why !!!

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Belinda November 7, 2011 at 12:32 pm

Thank you sharing Paul! EXACTLY, you don’t need a gym to great in great shape! :)

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Karen November 7, 2011 at 10:45 am

Any advice fo rhtose of use stuck in locations without weights that want to get in great shape? Help please

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Belinda November 7, 2011 at 12:30 pm

Hi Karen! YES – I do have some awesome advice. Let me see, how about I put together a short video workout for this? I am sure there are others in the same boat. Stay tuned for something in the next week or so! :) Belinda
PS. If anyone else is interested in this type of workout please let me know by leaving a comment, with any questions or requests.

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Audrey November 7, 2011 at 10:38 am

Hi Belinda, I’m in awe of how you changed your life/body with your dedication and the right exercises! I can’t wait to try your Six Sexy Butt Moves. My biggest issue with my body is my lower half. I can’t seem to improve my cellulite and slim my hips/thighs or firm up my butt! I know my age works against me (I’m 55), although I’m lucky and look great for my age (people think I’m in my late 30’s, early 40’s). I have daily exercise to thank for that, however, I still want a sexier butt and a thinner lower half. Do you think I can still achieve that despite my age? I exercise daily (weights/cardio), so I’m at an intermediate/advanced level. My question is this: how many reps should be done with each of the six sexy butt moves? Also, do you have any exercise videos out? Thanks so much for your time!

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Belinda November 7, 2011 at 1:15 pm

Hi Audrey! First of all congratulations on people thinking you are in your late 30’s crikey mungarinies – that is awesome! And it’s inspirational to hear that you exercise daily. Wanting an even sexier butt and body is fantastic and certainly attainable – age isn’t a barrier. In my experience, things that stop people from achieving their best body are simple road blocks, like getting stuck in the same routine, not eating right, too much alcohol and just not being consistent. Doing the small things right daily adds up to big results over the long term! Sooo, since you are more advanced, I would recommend you do 20 reps of each exercise as a circuit with around 30-60 seconds rest in between each exercise, then rest for 2-3 mins at the end of circuit and repeat 2 more times. If the closed leg ball squat is too easy substitute for a body bar or barbell front hold closed leg squat. You can also add in some straight leg deadlifts after the sumo squats if you need to raise the bar even higher. BUT, I recommend you do the routine in the video first for at least a week before adding in the extra exercises. Please come back here to let us know your progress.

And YES!! Right now I am working on a complete 3 month training program of resistance and bodyweight workouts for release early next year. I am very excited about being able to help people get their ultimate dream body! Belinda

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Lakesha November 7, 2011 at 10:24 am

Thanks soooo much for sharing this video. I suffer from a saggy butt and I HATE IT! but now I have 6 workouts I can do to target my problem. Once again thanks and I will send a after pic of my results :)

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Belinda November 7, 2011 at 1:16 pm

Hellooo Lakesha! YES please, send me an after pic, I love seeing how exercise can dramatically change people’s bodies! Believe it or not, it inspires me to keep doing what I am doing! xoxo

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Olivia November 6, 2011 at 1:50 am

Great workout Bel! I’m adding it to my training right away – will complete your SIX SEXY BUTT MOVES 3 times a week for the next 6 weeks… Sexy butt for summer, I will send you a photo! Liv :)

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Belinda November 6, 2011 at 5:57 am

Liv!! I wanna see your sexy butt lol – well I will see it when I visit Oz next February! I am so excited about you training for your first competition – and I can’t wait to see how awesome you are going to look. I know you are going to take this sexy butt workout to the max and can’t wait to see the results in a few weeks….. Bel xoxo

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Olivia November 7, 2011 at 5:50 am

So excited to have you here in Feb Bel! By then I will have a BB Butt. :) I did your Sexy Butt Workout today – the Jane Fonda’s are a winner, a great sequence! I will be sore tomorrow. XO

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Megan November 5, 2011 at 8:57 am

How many times a week would you recommend we do these? And then how long should it take (apprx.) to see results?

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Belinda November 5, 2011 at 9:09 am

Hi Megan, it depends on what other type of training you are doing but generally speaking, if you want to make your butt a priority you can do this as a lower body workout 2-3 times a week (with at least one rest day in between). You should feel the results straight away lol, but you will start seeing changes after 3 weeks and give yourself 6 weeks to really see a difference (you must be consistent with your training). Ideally take some measurements, of your waist, hips, and thighs and a before and after side profile pic. That way you have some objective evidence to compare to. Please come back here to let us know how it goes! Belinda xo

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Bridget November 3, 2011 at 7:02 pm

This workout looks fantastic Belinda! Thanks so much for sharing, and congratulations on being an Aussie success story on the other side of the globe as well! You’re so brave and giving, a real inspiration.

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Belinda November 3, 2011 at 7:40 pm

Hello Bridget! Thanks heaps for your encouraging words, yes it did take a lot of courage to travel alone to the other side of the world to live here in Panama, but at the end it has all been worth it. Please let me know how the workout goes for you :) Belinda xo

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elizabeth November 2, 2011 at 4:37 pm

thankyou! – exactly the info I have been seeking! Can’t wait to get started :)

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Belinda November 2, 2011 at 4:48 pm

Great to hear Elizabeth – please let me know how it goes the first time, if you are sore the next day and how it felt. It means a lot to me to get that kind of feedback! Please come back and post here because I know others will be interested to know also. Belinda xoxo

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Stephanie November 2, 2011 at 11:05 am

Loved these vids, Belinda! Shared it with my Facebook fans.

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Belinda November 2, 2011 at 11:36 am

Hey Steph! Thanks heaps :) I am putting together my Super Sexy Skin e-book due for release this Christmas, I will email you about it because I think your people will also love that! xoxo

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