So, this has all come from when me and the girls were in the gym today talking about bums, as you do. And we got talking to a girl who had a particularly great backside, and asked her how she got it. After a bit of advice and a bit of research this is what I found out about how to get a great bottom – not smaller, not flatter, but more pert, round, and in some cases – bigger!
First of all, there are more than one muscle in your bum- there are actually three. So just doing one kind of squat, or exercise does not work the whole bum. As the Brazilian butt master Leandro says, we need to “e”sculpt the bottom, and this involves working these three different muscles.
SQUATS – Squats are a great way to tone and build the muscles in your bum. Start off by doing them with your own body weight, and then add weights over time. Using weights while doing your squats will build muscle! We started our routine this morning by doing three different series of 10 squats (with 35 kg weights). One series with the feet/toes pointing straight, one with the toes pointing out, and the third series with alternate feet standing on tiptoe. Doing this you can really feel the different muscles in your bum region working !!!
Tip: After each squat pull your hips forward and clench your bum in!!! – feeeel the burn hahaha. Plus when doing all of your exercises, keep your shoulders back and down and draw strength from your core (your tummy): this will protect and add more to your workout.
LEG LIFTS – Lifting your leg out to the side, whether in a standing position or on all fours on the floor, is a great way to work the outer edge muscle and inner thigh. Tone tone tone! Lifting your leg up and back (kickbacks) works in a similar way, and is great for your glutes (bottom!), quads, calves and hamstrings. These I have been doing in sets of 20 on each leg.
LUNGES – Front, reverse, and side lunges all work your backside muscles. Do a series in a similar way to the squats in sets of 10 lunges. You can hold weights in your hands to add to the workout and build muscle over time.
HILL WORKOUTS – Hill workouts are great for working your glutes. So when you are doing your cardiovascular exercises, try setting a hill option to your walking, running or cross trainer, or set a high intensity when if you are cycling. Climbing stairs is also awesome for working the butt too! All we need to do now is turn all of this into a shimmy and a dance to some music haha- much more fun than monotonic leg lifts in the gym!!
Now I am no trainer – so I am sure there is plenty more research to be done and things to learn. But I am feeling confident that with these new adjustments in our routine and our new found knowledge about how to sculpt the bum from our brazilian legend, we will all have much perter butts by the end of the month! So watch out reef girls!! Hahahaha