How To Get That Brazilian Butt You Always Wanted
Many women want a firm and shapely backside. The Brazilian butt is yours to achieve with the right type of training and nutrition plan. The first and most effective strategy for reshaping your backside is to start performing the right type of weightlifting/toning workouts. Many women think that lifting a light weight for multiple reps is the best way to define their muscles; however this is an incorrect assumption. You’ll see far better results pushing your body hard and lifting as heavy weights as possible, so that must be your focus.
Weight Lifting/ Toning Workouts
Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 12reps, then switch legs.
Aim for 3 sets of 12 reps.
Adductor Squats
Start: Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle.
Lower your body weight into a squat then hold before your rise back to the start position.
Aim for 3 sets of 12 reps.
Glute Bridges
Lying on your back with your knees bent and feet flat on the floor, place the weight on your pelvic area.
Keeping your core tight, rise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.
Lower hips back down, but do not touch butt to the floor. That is one rep.
Aim for 3 sets of 12 reps each
Sumo Squat with Kettle Ball
Start by taking an excessively wide stance. The more your feet are apart, the more you activate your glute muscles and not your quads (front of thighs).
Point your feet 45 degrees away from your body. Holding the kettlebell in front of you with your core engaged and your back kept straight, bend your knees and send your hips backwards, lowering your body and the kettlebell as far as you can without compromising your posture. Try to get the weight all the way to the ground without actually touching it.
Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep.
Aim for 3 sets and 15 reps.
Heel Sky Raise
This exercise will give your butt shape and firmness.
How to do it: Start on your knees and elbows. From here, put one leg out straight and flex your foot. Focus on lifting this leg from your butt (leg must stay straight or you are not using your butt). Slowly raise your leg from the ground until it’s in line with your body and lower back to the ground.
Do it right: Perform this slowly, pausing at the top of each repetition. This is a small and controlled movement. If you raise too high you will use your back muscle instead of your butt. To really make it work, keep the height range between the ground and your torso.
3 sets of 15 repetitions on each side
Pelvic Tilts
What it does: This exercise will help lift your butt and stop it looking as though it’s sitting on the back of your legs.
How to do it: Lie on your back with your knees up and toes pointed up (on your heels). Slowly raise your hips off the ground until your pelvis is like a bridge. Hold this position for five seconds, focusing on squeezing your glutes up and belly down (imagine you are trying to get them to meet in the middle). Release and repeat.
Aim for 3 sets of 15 reps
Medicine Ball Squats
Stand with your knees slightly bent and hold a medicine ball with both hands. Fully extend your arms straight out in front of your body at shoulder level and perform a full squat. Return to the start position.
Aim for 3 sets of 15 repetitions
Cardio Training
Next you have your cardio training. If you’re hoping to get a firmer backside, straight running is generally the last thing that you want to be doing, yet what many women figure is best for fat loss. While running will help you burn up calories at an accelerated pace, the problem with it is that it tends to flatten out the look of the body, doing anything but creating curves. Instead, consider uphill walking. This will place more stress on the muscles surrounding the glutes and do a much better job at adding muscle definition while you burn calories and lose the fat that’s keeping them from looking their best.
Another good cardio activity is the step machine. This will also have you working against resistance and will add more tone and definition to your body instead of leaving you looking shapeless and a Brazilian butt.
Nutritional Approach
Finally we move onto the nutritional aspect of the Brazilian butt goal. If you’re someone who currently doesn’t have that much shape to your bum and are looking to develop more curves, then you should add more calories to your diet in effort to build more muscle mass and get that shape you desire. You can’t do that without taking in more calories than you burn each day so you’ll require a surplus of a few hundred calories over maintenance.
On the other side of the equation, if you already have enough shape but are dealing with the problem of not being toned enough back there then you’ll need to focus on losing some body fat and this is accomplished by reducing your calorie intake a few hundred calories below maintenance.
It’s very important that you adopt the correct nutritional strategy based on how you already look otherwise you won’t get the results you’re after. Tracking your calorie intake regularly and paying attention to your body is the best way to go about seeing success, so start keeping a food journal where you will track everything that you eat.
Obviously you also must be eating the right macronutrient distribution between protein, carbohydrates, and healthy fats, but there are so many different diets available that you can use that there’s no hard and fast rule as to how many of each you must have, but rather it should be based on what works best for your own body and what you can stick with. Getting those calories in line however will make or break your program.
So if your goal is a Brazilian butt, keep these points in mind. With some hard work, smart program planning, and a good nutritional strategy, you definitely can change this area of your body and get the results you’re going for.
Make sure to contact us for more information on your fitness and wellness program.
