Only by working with full dedication and correctly loading the targeted muscles, you will definitely achieve results. You should also be reminded of the importance of proper nutrition. You can get fleeting pleasure from a pie, which then becomes a serious disappointment. No matter what part of the body you are working on, controlling your diet is of fundamental importance.
The female body readily accumulates fat, especially in the buttocks area. Don't forget about cellulite, which most often appears on the buttocks. It is impossible to eliminate fat deposits in a targeted manner. Thanks to properly organized training and an appropriate nutrition program, you will burn adipose tissue, but evenly throughout the body. Thanks to training, you will make your buttocks firm and toned.
Let’s not forget to talk about motivation, because many quickly lose their initial passion. If you want to achieve your goals, you need to constantly motivate yourself. Today we will tell you how to pump up your Brazilian butt at home, looking at all the nuances, including psychological ones. A fruitful workout in the gym will make it possible to achieve your cherished goal.
The structure of the gluteal muscles
Every woman strives to increase the size of her buttocks, and strong, well-pumped muscles are allowed in this area. To determine the optimal methods of training any muscle group, you need to understand its structure.
- Large section of the gluteal muscles.
It is one of the largest muscles in the body and also forms the basis of the buttocks. The main functions of the large muscle are stretching, turning the legs, and the ability to move them apart. To perform all these movements, the gluteus maximus muscle works together with the gluteus minimus. - Middle section of the gluteal muscles.
This muscle is located on the outside of the pelvis, and its main function is to maintain a stable position of the pelvic region during walking or while maintaining balance. This is a kind of muscular stabilizer, without which the gait would be unsteady. - Small section of the gluteal muscles.
The smallest muscle, located under the middle section, which also takes part in maintaining balance.
The three sections of the gluteal muscles that we have now considered can have great strength and endurance, but for this they need to be constantly worked on.
If physical activity is insufficient, then their functioning will be far from perfect. Even during normal walking, the buttocks are practically not involved in the work. A passive lifestyle is to blame for the fact that a person very little uses the largest muscle group on his body. It is quite obvious that in the absence of load, muscle tone drops sharply. As a result, the main load falls on other muscles located in the lumbar back. Most likely, low productivity is associated with this, because the spinal column is under constant tension.
To work on the buttocks, it is necessary to use power movements that cannot be called light. It should be remembered that exercises force other muscles to work, not just the gluteal ones. A similar situation occurs when walking, climbing stairs, etc. Of course, all these movements are useful for the legs, but they cannot exclusively work the buttocks.
Complementing the complex
When your muscles adapt to the load, you can supplement your usual physical activity with new exercises for the fifth point. For example, climbing onto a bench gives a very good result. Its maximum height should not exceed knee level. Place it in front of you, place the foot of one foot on the surface - this is the starting position. Then step onto the bench with your other foot, and touching its surface with your foot, pull your leg towards your chest. Return to the starting position. Three sets of twelve repetitions are required for each leg.
You can also perform classic squats with your legs moving back. Technically, this exercise is extremely simple: after performing a squat and returning to the starting position, move one leg back as far as possible. After the next squat, switch legs.
How to activate your gluteal muscles?
Many of the exercises you do in the gym can be beneficial for your glutes, but only if the muscle group has been activated. Lunges, glute bridges and squats can work the gluteal muscles. Unfortunately, not all girls include these and other movements in their training program. Now we will look at exercises that will activate the necessary group. You should learn to feel the contraction of the buttocks and only in this case can you count on success.
- Lifting the pelvis in a lying position.
Lie on your back with your knees bent and your heels on the ground. From this position, begin to lift your pelvis, squeezing your target muscles, as well as engaging your hamstrings and spinal erectors. The most important thing in this exercise is to develop the ability to feel the work of the buttocks. At the top point of the trajectory, you must remain in a static position for one minute. - Pelvic lifts with one leg resting on a roller.
The starting position is similar to the previous movement, but only one leg rests on the ground, and the second is located in a horizontal position on the roller. When lifting the pelvis up, you need to make sure that it does not move to the side, and that the movement is carried out thanks to the work of the buttocks. Try to exclude the muscles of the lower back from working as much as possible. You need to stay in a static position for about one minute. - Exercise “Clam” on one side.
Lie on your side and bend your hips at a 45-degree angle. The heels should be close together. Lift your upper leg using your gluteus maximus muscle. The movement is performed for one minute. - Exercise "Hunting dog".
Get into a position on all fours, then extend your left arm and right leg parallel to the ground. Make sure that the spinal column does not strain. First, perform the movement in one direction for a minute, and then repeat in the other.
Exercises for the Brazilian butt
The second method is preferable and is possible in case of regular training.
Some believe that you can get such a “fifth point” through dancing classes for weight loss. But coaches still insist on special targeted training. Exercises for the Brazilian butt are conventionally divided into the following groups:
Walking
Of course, not just walking, but sports, that is, walking up the stairs, escalator or step training. This is an excellent local help for toned buttocks. And you will have to lose weight if you have extra pounds, because a Brazilian butt implies toned curves against the backdrop of ideal legs and waist. In which case, resort to a diet for the buttocks.
Squats
Well, of course, squats, where would we be without them? True, not just sitting down and standing up once or twice, but slow, exhausting squats, as if sitting on a chair. Keep your back straight, place your feet shoulder-width apart and squeeze your buttocks as much as possible.
Leg Raising
Lie on your stomach, close your legs straight and lift your legs one by one 15 cm from the floor. The muscles of the thighs should work, do not make sudden movements, “feel the tension and make sure it is performed correctly.”
Voltage
You should tense your buttocks while sitting on a chair. There is no time limit for this exercise, so keep the tension as long as possible. The good thing is that its implementation does not require a special platform or sports uniform. You can train at work, on public transport or at lectures. In addition, by exercising, you train your abdominal muscles, which will bring double the results in the future.
Lunges
Well, of course, no system of exercises for the hips and buttocks can do without these exercises. When lunging, try to touch your knee to the floor with the leg that “doesn’t fall out.” Another effective lunge is when you stand on all fours and pull your knee towards your chest and straighten it slightly up.
Strength training and cardio: which is better for a Brazilian butt?
In the early seventies, the term “aerobics” appeared in fitness, and from that moment on, the debate between supporters of strength training and cardio has not stopped.
Nowadays, in almost any gym you can notice a clear division by gender - men prefer strength training, and girls in most cases choose aerobic exercise. This happens almost all over the world, except Brazil. Local beauties have long understood that cardio cannot give significant results when training the buttocks. If you want to make your butt firm and even more attractive, then you won’t be able to do it without strength training.
However, this does not mean that you should completely abandon cardio. Every woman wants not only to have firm buttocks, but also to get rid of excess fat. If you want to know how to pump up your Brazilian butt at home, then you need to combine both types of training.
Fashion trends of the twentieth century
A photo of a Brazilian butt will surprise no one today. Girls willingly show off this part of their body on social networks, and fashion magazines print pictures of beauties with seductive curves on their covers. But just over half a century ago, such a figure was considered far from ideal. The ladies were ready to do anything just to lose extra pounds and not stand out as curvy. Thin girls, reminiscent of angular teenagers with undefined breasts and flat buttocks, were in fashion.
For almost fifty years, women starved themselves and reached the point of anorexia in pursuit of a standard of beauty unattainable for most. Moreover, all this happened against the background of categorical hostility of this image by the male population of the planet. In almost eighty percent of cases, men said that they were attracted to ladies with beautiful curves. By the beginning of the twenty-first century, their opinion was finally heard, and a beautiful Brazilian butt came into fashion. This is what our article today is dedicated to.
Rules for strength training to pump up your Brazilian butt
A perfectly round and firm butt can only be created through strength training. Such workouts not only help strengthen muscles, but also promote the utilization of fat deposits. Here are the main reasons for lifting weights:
- the processes of utilization of adipose tissue are accelerated;
- you can change the shape of your buttocks;
- endurance and muscle strength increases;
- flexibility in the pelvis and hip area increases.
However, do not rush to pick up a barbell, because there are several features of strength training that can make it more effective.
- Load progression.
If you exercise with weights, then in any movement you have a personal record. However, the body is adaptable and you need to constantly improve your performance. To progress, you need to increase the load. Note that even a slight increase can be useful. You can, say, perform a couple of extra repetitions in a set or reduce the duration of pauses between approaches. Strive for each new workout to be a little harder than the previous one. - Intensity of classes.
Surely you don’t want your exercises to be too simple or, on the contrary, difficult. When you find it difficult to complete the last two or three repetitions of a set and a feeling of heaviness appears in the working muscles, blood flow in that area of the body sharply accelerates. It is these repetitions that will be the most effective as a result. - Pace.
Each movement consists of two phases - lifting (concentric) and lowering (eccentric) of the sports equipment. Research has found that both stages are important for muscle growth, but the duration of the eccentric phase should be twice as long. If, for example, you lift the projectile in 2 seconds, then you should lower it in 4.
Without attention
In fact, increased attention to our posterior hemispheres arose not so long ago. After all, from the mid-1960s, when it became fashionable to be thin, until the end of the 1990s, when the struggle for slimness among many reached the point of anorexia, voluminous buttocks were considered a disadvantage and a sign of fullness. The fashion was set by skinny top models, whom no one particularly looked at from behind. Although this trend did not affect the tastes of the stronger sex (87% admitted that when meeting a woman, they evaluate the shape of her “loin”), the girls earnestly tried to make their rears smaller. But in the early 2000s, the cult of general bonyness, which doctors cited as one of the reasons for the decline in the birth rate, was outlawed. Beauty standards began to be set by Jennifer Lopez, Monica Bellucci and curvy models - Lara Stone, Bar Refaeli, etc. And they all have something to show off from behind.
How to pump up your Brazilian butt at home: the best exercises
Let us remind you that you first need to do a warm-up, including movements to activate the gluteal muscles, which we discussed above. Now let’s look at strength exercises that answer the question of how to pump up a Brazilian butt at home.
- Squats with your own body weight on a bench.
You need to stand in front of a bench located at the level of your knee joints. Place your feet at the level of your shoulder joints. Cross your arms at the chest area so that your fingers touch the opposite shoulder. When performing squats, move your buttocks back. Do three sets of 15 repetitions each. - Lifting the pelvis up with one leg.
Take a position lying on your back, legs bent at the knee joints, and arms extended along the body. Push through your heel and lift your other leg as high as possible. The lower back should not bend so that most of the load falls on the buttocks. Do three sets of 12 repetitions each. - Plank.
This movement should be familiar to you. Take a lying position on your stomach and raise your body with your arms outstretched. As a result, the body should be pulled into a straight line. At the highest point of the trajectory, you must pause for one minute. - Bulgarian split squats.
Stand with your back to the bench and place your left leg on it. Hands should be on the waist. Start lowering down until the knee joint of your left leg touches the ground. Perform three sets on each leg, each with 20 repetitions.
How to pump up your Brazilian butt in 10 minutes a day, see below:
Simple exercises for beginners
Not every woman can find time in her busy daily schedule to exercise, even at home. But if you still want to have a Brazilian ass, then start small.
For example, after waking up, while still lying in bed, begin to tense your gluteal muscles one by one. After fifteen repetitions, you can do simultaneous contractions. Believe me, people who spend most of their time sitting at a computer will find such a load significant.
But muscles tend to adapt quickly, and to such exercises it will be possible to add various options for raising the legs. First, try doing the exercise from a lying position. Lie on your side and raise the leg that is on top about forty-five degrees. At the top, stop and hold for a few seconds, then return to the starting position. On each side you need to do at least fifteen repetitions, there should be at least six approaches. The exercise requires regular performance. If you do it daily, you will notice the first result within ten days.
Of course, this way you won’t pump up your butt, but you will prepare your muscles to perform more serious complexes.
Interesting geography
And although perfect buttocks are usually called Brazilian (glory to the tuned dancers who famously move them at carnivals), it would be more honest to give the palm to African women. That's who nature has generously endowed with rear support! Even emaciated residents of poor villages manage to keep their butts round. Representatives of other races were less fortunate. Most noticeably, nature deprived Mongoloid women. But we must pay tribute to the representatives of the stronger sex of these countries, who tactfully excluded girls’ buttocks from the list of sexual advantages. In Japan, China and Korea they are considered a normal part of the body. In Europe, the attitude towards the buttocks has undergone changes from century to century. In Ancient Greece and Rome, they were an object of cult, as evidenced by the magnificent forms of sculptures of that time. Later, the rating of this zone fell. In the 11th century, it was considered something extremely indecent and was carefully disguised by both women and men. Elizabethan England revered significant volumes, in the absence of which women put pillows under their dresses. And during the prim Victorian era, prominent roundness was looked at with frowning eyebrows. In the twentieth century, the role of the main sex fetish went to the female breast. Now that the situation has straightened out and the emphasis has been placed correctly, a problem has arisen: how to find the coveted “Brazilian butt”?
