Models such as Alessandra Ambrosio and Ana Beatriz Barros have taken part in the Brazilian Butt Lift workout program and have achieved amazing results. This program was designed by personal trainer Leandro Carvalho, who is a part of a New York City fitness studio named Equinox Fitness Club. According to Carvalho, most people focus on training the large muscle-- the gluteus maximus, when two other muscles help to make up the butt as well -- the gluteus minimus and medius. He adds that you need to work all three of these muscles from 12 different angles to create a round butt.
Step 1
Stand with feet hip-width distance apart. Lower down into a squat by slowly dropping your hips down and back as if you were about to sit in a chair. From this position, extend your left leg back into a reverse lunge. Your lower left leg should be parallel with the floor and your right knee should be at a 90-degree angle. Bring your left leg back to your squat position. Stand up. Repeat with your other leg.
Step 2
Stand with feet hip's width distance apart. Lower your hips down and back into a squat position. Lift your left leg straight behind you and tilt your upper body forward and down until it and your torso are parallel to the floor. Slowly lower your leg and raise your upper body back into the starting position and repeat with your other leg.
Step 3
Lunge forward with the left leg and form a 90-degree angle with your left knee. Lower your right knee until your lower right leg is parallel to the floor. Using both legs as a spring, jump up into the air and land into a lunge with your right knee forward and in a 90-degree angle and the left leg behind you.
Step 4
Lie stomach-down on the floor. Keep your legs together, and stretch them out behind you. Lift them both up so that your feet are a few inches above the ground. Hold and then slowly lower back down.
Step 5
Stand with your feet a bit wider than shoulder-width apart and toes pointing out. Slowly lower your hips down into a plie. Go down as far as you can without letting your knees pass your toes. Raise your arms to shoulder's height as a counterbalance. Slowly rise back up.
Tips and Warnings
- Do 12 to 25 repetitions of each exercise. Allow for 48 hours between each time you train your buttocks.
- Always consult your doctor before starting a new exercise routine.
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