How to get the sexiest butt ever
Don't you dream about tight and round buttocks? Yes, a lot of women are ready to die in an effort to get the sexy Brazilian butt. Fortunately, you don't have to die for it; you just need a little time for regular workouts, strong motivation, a pair of dumbbells and a mat. With this simple equipment and a training program from the best experts in the field you'll be able to achieve the desired goal in a short time while exercising at home.
Start with a warm-up
Like any other workout, this one should start with a warm-up to prepare the body for upcoming training loads.
Like any other workout, this one should start with a warm-up to prepare the body for upcoming training loads. You're free to choose from a treadmill, an exercise bike or a jump rope – just warm up for 7-10 minutes. Don't forget about stretching after the warm-up as well as about drinking enough water during the workout.
Choose the equipment
As we have already mentioned, you'll need a pair of dumbbells and it's necessary to select their weight correctly. You'll repeat each exercise 8-12 times in every of 4 sets. The last few repetitions should be the most difficult for you, so you need to choose the dumbbells weight based on this. Be prepared for the fact that after a month of regular workouts you'll get used to the working weight and so you'll have to change it.
Start the workout with the most difficult exercises – squats. It's better to do squats in the beginning of the workout when you have enough energy.
Start the workout with the most difficult exercises – squats. It's better to do squats in the beginning of the workout when you have enough energy. Still, the first set is done with no weight to prepare the joints for the load while the following 4 sets are performed with a working weight. There are 2 types of squats in the workout which should be alternated to provide different types of load.
The first option is a classic squat. Place the feet at the hip width, slightly bend the knees, gather in the stomach, keep the shoulders straight and the eyes forward, shift the body weight to the heels and put the arms with the dumbbells along the body. Perform the squats taking the hips back as if you want to sit down on a low chair. While doing the squats, keep the natural curve of the lower back and avoid extending the knees beyond the toes. Try to go down until your thighs are parallel to the floor or even lower and take a deep breath in the lowest point. When lifting, try to push up the body with the buttocks, not with the back. When you get to the upper point, don't lock the knees keeping their natural position and breathe out.
The second type is plie-style squats. Take the starting position with straddle stand, the toes at a 45° angle of, the knees looking at the toes. The body weight is on the heels, the knees are slightly bent, the stomach is gathered in, the shoulders are straight and the hands with the dumbbells are lowered down in front of you. Sit down taking the hips back and keeping the natural curve in the lower back until the thighs are parallel to the floor and take a deep breath. Get up pushing yourself with the buttocks and exhale while keeping the knees relaxed.
Perform 4 sets of the squats 8-12 times.
Place the feet at the hip width, slightly bend the knees, gather in the stomach, keep the shoulders straight and the eyes forward and put the arms with the dumbbells along the body. Make a wide step back keeping the knee of the front leg under the heel and bending the knee at an angle of 90°. Draw a breath and then return to the starting position, breathe out and change the leg.
To complicate this exercise you can perform criss-cross lunges. Perform 12 repetitions of each lunges set.
Place the feet at the hip width, slightly bend the knees keeping them in the natural anatomical position, gather in the stomach and keep the shoulders straight. Put the arms with the dumbbells down in front of you and shift the body weight on your heels. Perform a forward bend keeping the weight on your heels and pulling the hips back. While moving, try to keep the dumbbells closer and in parallel to the hips. Bend to the middle of the ankle joint, take a deep breath and then slowly rise to the starting position and breathe out.
Perform 4 sets of 8-12 reps.
The following exercises are made lying on the floor.
Kneeling Rear Leg Lift
Take the starting position. Lean on the elbows and knees gathering in the stomach and keeping the back in the natural position. Look downwards. Hold a dumbbell between the lower leg and the thigh and exhaling slowly lift the leg until the thigh is in parallel to the floor. Breathe out at the top point. Perform 12 repetitions, and then change the leg.
Weighted glute bridge
Lie on the back with your legs bent and your feet on the floor. In order to increase load put the weight on the stomach – you can use either a dumbbell or a weight plate. Exhaling and toughening the muscles of the buttocks, lift your hips. Don't arch the lower back or shift the load on the lumbar spine. At the top breathe out and then lower the back down.
Perform 4 sets of 12 repetitions. To make the exercise more difficult you can put the feet on a fit-ball.
The most important thing when doing these exercises is to watch your technique.
The most important thing when doing these exercises is to watch your technique. Only the correct technique will allow you to achieve the desirable result and to reduce the risk of injury. Before starting your training it's better to consult a doctor and to make sure that you have no contraindications because of cardio-vascular system or musculoskeletal system diseases.
Also, don't forget about healthy nutrition. Hunger is incompatible with weight training. You need to eat some complex carbohydrates (for example, grain or fruit) 2 hours before a workout, so that the body can get enough energy for the hard work. And after any training the body requires protein food, since proteins are the building material for your muscles. Healthy diet, regular exercises and good technique will allow you to get a sexy butt in a short time – your friends will die of envy!