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The Brazilian butt workout can give you a shapely derriГЁre.
David De Lossy/Photodisc/Getty Images
Jennifer Lopez, Beyonce, Serena Williams and Kim Kardashian have made big butts fashionable and spawned a plethora of books and workout DVDs on how to get a bigger, firm behind. The Brazilian butt workout uses a specific technique to target the three muscles in your butt, using a range of exercises to strengthen and develop them properly. Provided you are prepared to put in the work, you should see results.
The largest muscle of your butt cheeks is the gluteus maximus. Another substantial muscle is the gluteus medius which extends a little higher than the gluteus maximus and goes to the outside of the hip/pelvic region. Both muscles finish near the lower back. The gluteus minimus sits below the other two, at the top of the hamstrings. The glutes are powerful muscles and, like any other group of muscles, if you exercise and strengthen them, you can develop them towards your desired shape and size.
Leandro Carvalho was the creator of the Brazilian butt workout, and he uses a method called TriAngle Training to work the three major muscles from multiple angles. The aim is to lift the butt cheeks, reduce the hips and thighs and provide toning for the lower body. At the end of a workout, it will hurt in areas you didn't know you had, in much the same way someone unaccustomed to horse riding will feel the day after a long ride.
Burning Calories and Fat
If you are overweight, you probably have fat in the lower part of your butt that makes it look saggy. Most people have a layer of fat over their buttocks. To reduce fat, you can use cardio and cross training to burn calories and help create a daily calorie deficit that will allow you to burn overall body fat, since it is not possible to spot reduce. The strength training of the Brazilian butt workout works the glute muscles which expand upward and outward as they are strengthened; so as fat is reduced, your behind will look firmer and rounder.
Benefits of a Strong, Firm Butt
Besides the aesthetic benefits, a strong butt provides stability and power for athletic performance. Whole-body movements -- like sitting, squatting, twisting and lunging -- all involve the hips and glutes. Working all parts of the glutes helps to keep your posture correct and stabilize your back. Moves involving speed, jumping or punching all generate force from the hips and backside area. And there's always the benefit of increased confidence during swimsuit season.
- David De Lossy/Photodisc/Getty Images