Brazilians are often known for their wonderful curves. This admiration has sparked a wave of exercises and fitness classes devoted to achieving a more shapely butt. Whether you're looking to lift or tighten your glutes, there are exercises you can do or incorporate into your existing workout routine that will help.
Significance of the Workout
There is no proof that Brazilians have a secret to having nice butts, but it can be proven that it is an area that they target specifically within their workouts. Most people give their glutes a workout when they do back and leg exercises (i.e., squats), but they don't have a specific routine for the area within their workout.
Types of Exercises
Leandro Carvalho, creator of the Brazilian Butt Lift Class at Equinox Fitness Clubs in New York City, has created a 6-step routine that includes: squat arabesques, Capoeira squats, scissor jumps, side squats with leg lifts, diamond leg lifts and straight leg lifts. Squat arabesques and Capoeria squats are variations on traditional squats. In the first, you lower into a squat and come back up on one leg, with your other leg lifted behind you. In the second, you lower into a squat, change into a lunge position and return to a standing position. Scissor jumps and side squats with leg lifts are lunge variations. For the scissor jumps, you do a forward lunge and then jump to change feet. For the side squats, you do a side lunge and come back up to balance on one foot. Both of the leg lift variations require you to lie face down on a bench. You then lift your legs as high as you can, using bent knees for the diamond leg lift and straight legs for the final leg lifts.
Variations of these exercises, such as kickboxing and aerobics, are often included in fitness classes. Talk to the fitness coordinator at your gym. She can tell you which fitness courses include Brazilian butt exercises or similar exercise components that target the same area.
Consistency is the key with any exercise. You should aim to do glute toning at least two to three times per week with 30 to 40 minutes of cardiovascular activity at least five days a week. Because these exercises may be new to you, consider working two to three into your current routine and, as you become familiar with the postures, incorporate the rest. It will take approximately one month for you to start to see a difference in your glutes. More significant results can take several months.
Proper form is important with all exercises. Exercises like the Capoeira Squat, a popular part of the Brazilian butt workouts, can cause knee injuries due to the posture required. Take note of how your body responds. If you feel pain or discomfort, discontinue the exercise.
Be sure to wear proper footwear to support your ankles and knees. This is especially important for Brazilian routine exercises like the squat Arabesque and the side squat with leg lift.
Everyone's shape is different, and your family genetics will also play a part in your overall success or failure. If your body is generally curvy, you may see results sooner. Toning is about changing the shape of your body's muscles and that takes time. Be consistent to see results.
Be sure to stretch before and after to minimize injury. Follow the instructions on how to execute the exercise as well as the number of repetitions and sets.
As with any exercise program, you should consult your doctor or a fitness adviser, especially if you have previous injuries. She can advise you on how these exercises will impact your body and may be able to provide alternative suggestions.