Too often, the biggest bum muscle, the gluteus maximus, is the target muscle for achieving a firmer butt. But achieving a Brazilian butt is all about working the three major butt muscles, not one. The major three -- the gluteus medius, maximus and minimus -- can be lifted and sculpted to create the ideal round Brazilian butt. How? By using different exercises from different angles that target the major three, you create the desired effect.
Contract the glutes during every exercise to make sure the bum muscles are activated.
Overweight and elderly exercisers should consult a physician before creating a new exercise program.
Do plie squats. Stand with your feet about shoulder width apart. Then turn your toes out, so that you have a dancer’s turn out. In other words, your feet should be pointed at about a 45-degree angle. Next, squat or bend down as if you’re sitting in a chair. Leandro Carvalho, creator of the Brazilian Butt Lift program, suggests that you go as low as possible. Make sure that your knees do not extend over your toes, and contract your bum muscles. Last, extend the arms out in front of you with your palms face down. Do 15 to 20 reps. After the last rep, pulse or lightly bounce up and down to exhaust the muscle.
Perform touchdowns. Stand upright with the feet pointed forward. Then once again, squat while making sure to bend the knees at a 90-degree angle. Then, with the left leg, step back into a lunge. Place the right hand down on the ground to stabilize yourself, and stick out the left arm with the palm up. Hold for about two seconds. Next, bring the left leg back to starting position. Switch and begin the process again with the other leg. Do 10 to 15 reps.
Perform a Pilates kneeling rear leg raise. Grab your mat and get on all four hands and knees. Place your forearms on the ground. Then, gently lean forward on your forearms, lift the left leg and extend it. Lower it and raise it 16 times. After the 16th rep, bend the leg to form a 90-degree angle. Then, gently pulse by lifting the bent leg as if you're going to touch the sky. Do this 16 times to exhaust the muscle. Next, switch legs and repeat the process.
Do a squat kick back. Stand with your legs about shoulder width apart. Then squat, just as before. Make sure that the knees don’t extend past the toes. Also, shift your weight to your heels to activate the glutes. Next, extend your right leg behind you. Then, extend the arms out in front with the palms down. You should almost look like Superman flying in the air. Then return to starting position and repeat the process on the other leg. Do five to 10 reps on each leg.
Things You'll Need
- Contract the glutes during every exercise to make sure the bum muscles are activated.
- Overweight and elderly exercisers should consult a physician before creating a new exercise program.
Based in Atlanta, Mya Passmore has been writing since 2010, covering health and business topics. She holds a Bachelor of Science in exercise science from George Washington University.