Fitness

How to Get a Bigger Butt: The Ultimate Bigger Booty Workout

Learn how to get a bigger butt with our ultimate bigger booty workout! All the exercises & motivation you need for getting that perfect Brazilian style booty in no time.

Women spend a lot of time worrying about their butts. It’s too big, too small, too saggy, too wobbly, too firm, or too floppy. And, for most women, the butt obsession boils down to one vital question: How to get a bigger butt?

Well, strap on your seatbelt and get ready for the ride because you’re about to jet off to Brazilian butt paradise.

When we turn our, admittedly envious, eyes towards Latin America, we see a different story. And when we zoom in on the Portuguese speaking portion of that continent, we start to get a little booty jealous. That’s because the ladies in Brazil have got it going on when it comes to the perky posterior. It’s not just the swimsuit models either. The beaches of Rio De Janeiro are awash with hot, sexy butts – and they belong to women of all ages.

So, just what is the Brazilian secret? Is it purely that these women possess superior glute shaping genetics, passed down from their Aztec forebears? Or is there more to it than that? Is there anything that these Brazilian beauties can teach us about how to get a bigger butt?

Fortunately, there is.

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It just so happens that Brazilian women place an inordinate measure of importance on their rear ends and demonstrate it by the emphasis that they place upon them when prioritizing their workouts. In fact, it’s not uncommon for Brazilian women to spend 30 minutes every workout session solely working the muscles of the rear end. And that butt workout isn’t thrown in at the end of a 45 minutes chest and back session. No – the entire workout is just for the butt.

The secret, then, of how to get a bigger butt is no secret at all. It’s simple plain old common sense. To get a great butt you’ve just got to work your butt off. But you’ve got to do it smart.

Smart, in this case, means prioritizing your workout so that you are putting all of your energy and focus into your rear end, rather than adding it as a tag on after exhausting yourself on other body parts.

Smart also means correctly utilising the elements that comprise an exercise program designed to re-construct your butt. You need to provide a sufficient workload and a progressive strength overload in order to give your butt a reason to change.

Smart means realising that a moment’s pleasure in the mouth can lead to a lifetime’s regret on the backside. Controlling what you eat is a critical factor in reshaping any part of your body, but especially your rear end. That’s because women have more trouble firming up the butt than any other portion of their body. Women tend to accumulate fat in the rear end, and it is, in fact, the first place where fat storage will build up on a woman’s body. It is also an area of the body that is prone to cellulite – that dimpled, lumpy look – accumulation.

Smart means realising that you can’t spot reduce fat from any area of your body. By controlling your nutritional practices and exercising to burn calories you’ll be able to systematically and continually shed fat from all area of your body simultaneously. What specific butt training will do is firm, shape and tone the butt muscles that lie beneath that cellulite, preparing for their stunning debut once the fat has been burnt away.

Smart also means understanding the importance of being in the game – that is developing the mindset for success. Goal setting, visualisation and self-esteem are all critical elements in achieving a perky posterior.

This article will take you by hand and lead you to the place your butt wants to go. It will show you, once and for all, how to get a bigger butt. It will give you the knowledge, the workouts, the physiology, the strategies and the mental strength to claim your own Brazilian butt, regardless of where you come from. It will also provide you with the ultimate kick-butt eating plan that will help you to give fat the boot and allow you to reveal the fruits of your hard work – a sexy, hot butt that will turn heads, allowing you bring it in a bathing suit day and night.

#1 Meet Your Butt

gluteal-muscles

The female butt is an interesting thing to contemplate. Unlike other parts of the body (with the possible exclusion of the breasts), it’s an area of fat accumulation that most women are desperate to make bigger rather than smaller. It’s also probably the only area of the body where they are happy to get larger muscles. Yes, the derriere is a lesson in contradictions. Let’s take a little time to dig beneath the cellulite and find out just what makes your butt tick.

Gluteus Maximus: The gluteus maximus is the largest muscle group in your body. It makes up the major part of your butt. The key functions of the glutes are to spread your legs, extend them and turn them. The gluteus maximus works in concert with the gluteus minimus and the gluteus medius to complete these movements as well as to give us a cushion to sit upon.

Gluteus Medius: This muscle sort of look like a pork chop is situated near the outside of the pelvis. Its job is to keep your pelvis stable when you’re walking or when you’re off balance. If we didn’t have this stabilizer muscle we’d stagger around like an unreformable alcoholic all day long.

Gluteus Minimus: This is, as the name implies, the smallest of the three glute muscles. It is situated directly below the gluteus medius. The gluteus minimus assists the gluteus medius to keep you balanced.

The three glute muscles play a key role in our overall wellness, strength and conditioning. But only if we keep using them. Unless we spread our legs a lot, extending and turning them through movement and exercise, our glutes will pretty much get a free ride through life. When we sit at a computer, watch TV and even when we walk around, the glutes don’t really do anything. Our sedentary lifestyle has meant that we have become non-users of our largest skeletal muscle group. And when we stop using them, our glutes effectively shut down.

The effect of glute retirement is that other, smaller and weaker muscles of your body are forced to take up the slack. The key one to take the strain is the erector spinae, the muscles of your lower back. Maybe that’s why we have so much lost productivity in our society due to low back strain. It’s got more to do with out of shape butt muscles than it has to do with weak back muscles.

The other muscle group that picks up the slack is the hamstrings. Hamstring pulls are a common accident / injury cause and, again, it’s probably got more to do with out of shape glutes than it has with weak hammies.

Your glutes need to be on the case if you want to have any hope of restoring your body’s vitality, strength and shape. But your glutes need a reason to get into shape. That means targeted exercise. But those glutes of yours aren’t going to make it easy. It enjoys doing nothing. Unless you do exercises that directly hit your glutes, you will recruit other muscle groups. That’s what happens with walking, running, climbing stairs and the like. While they are good overall leg exercises they are not specifically hitting the glutes.

The shape of your butt is directly related to the strength of your glutes. Weak, unused, neglected glutes are going to give you a saggy, folded look that gives you a flabby rectangular look. It will lack depth and fullness. A pair of glutes that are in shape, strengthened and well trained, however, will look very different. They will be perky, round and shapely. And what is the ultimate difference between the two?

Muscle

Yes, muscle. Muscle gives your butt shape, firmness and beauty. By hitting the glutes consistently from all angles, providing progressive overload and fueling your muscle cells for growth, you will be able to remold your butt and finally find the answer to the question that has been plaguing womankind since time immemorial: How can I get a bigger butt?

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Activating Your Glutes

A lot of movements that are typically done in the gym are potentially great glute movements. But they are only good if you know how to maximally activate your glutes during the exercises. Exercises like squats, lunges, the plank and push ups all have the potential to get your glutes firing on all cylinders. Most people, however, are not hitting their glutes on these exercises. By learning these exercises over, with an emphasis on glute recruitment, you’ll be able to totally transform your workout – and your butt.

The following bigger butt exercises will allow you to learn how to maximally activate your glutes. This is the first crucial step in learning how to get a bigger butt. Your goal is to feel like your butt is on fire as you do them. At first, you probably won’t feel that way. Keep doing these movements every day until you start to zero the focus in on your glutes. Then you’ll be in a position to benefit from the bigger butt exercises to follow.

The 4 Big Glute Activation Exercises

1) Double Leg Glute Bridge

From a supine position with bent legs, push through the heels and raise the hips into the air. On reaching full hip extension, tense the glutes, spinal erectors and hamstrings. You should feel the greatest muscle activation in the glutes. Be sure not to overarch your lower back. The up/down movement should be limited to the hips. Hold for sixty seconds.

2) Single Leg Glute Bridge – Foam Roller

From a supine position, center one bent leg and raise the hips into the air. Keep the non-working leg resting on a foam roller. Without shifting or rotating the core, tense the glutes tightly. Your gluteus maximus should be doing the bulk of the work to lift your lower body into the air. Your lower back should not feel any of the strain. Hold for sixty seconds then repeat with the other leg.

3) Side Lying Clam

From a side lying position, flex the hips about 45 degrees, keeping the heels in contact with one another. The gluteus maximus should contract to rotate externally and lift the leg. Do not twist the spine while holding the extended position for sixty seconds.

4) Bird Dog

Start on all fours then lift the left arm up while simultaneously, kicking    the right leg back. Keep the rear leg parallel to the floor. Keep your spine neutral. Hold for sixty seconds then repeat with the other leg.

These bigger butt exercises are designed to allow you to isolate and focus your muscular tension on your glutes. If you mainly feel them in your lower back and hamstrings, continue doing them on a daily basis until the focus transfers to your glutes. Over and above glute activation, these movements are great glute workers in themselves. Doing them everyday for a few minutes whenever you get the chance is a great daily habit that will greatly assist you to build a bigger butt.

#2 The Bigger Butt Mindset – How to Get It

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The most important aspect in learning how to get a bigger butt has nothing to do with squats, butt blasters or hip thrusts. It doesn’t even concern itself with cutting complex carbs from your diet. Clearly these things are important. But, without this other vital factor all of the effort, sacrifice and discipline will be for nothing.

The most critical factor in acquiring the Brazilian butt of your dreams is simply to make up your mind to do it. That may sound simple and it may even sound obvious. However, the reason that the vast majority of people fail to achieve their physical goals, whether they revolve around their butt or any other part of their body, is that they don’t have the mental strength to follow through.

It’s an interesting fact that nearly all of those body transformation blow-outs are the same people who will skip the mindset section of their workout guide. Perhaps feeling that they don’t need any touchy feely positive thinking, they skip past this section in order to get to the meaty stuff.

That is a mistake.

Unless you are able to develop the mindset that will allow you to follow through on your exercise and nutrition program with consistency, desire and passion every day, you will fail to reach your goals.

In fact, unless you learn how to properly set goals, you will never achieve anything you set your mind to. The leanest people in the world know the secrets of the psychology of fitness. So do the women with the greatest butts on the planet. It’s about time you joined them.

Get Selfish

A major reason that women around the world fail is their selfless nature. They spend so much time catering to the needs of everyone else – their children, their partner, their boss, their parents – that they simply don’t have the time or the energy to give to themselves. Clearly this is counterproductive. After all, unless you look after your own health and well-being, you are inevitably going to run out of puff – and then you’ll be no good to anybody.

In effect then, by taking time every day to look after your own health, well-being and happiness, you are looking after everyone else in your network. So, be a little selfish and prioritize the time to prioritize your butt.

Get Positive

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If you’re like most people, you will have approximately 60,000 thoughts cross through your mind every day. And of those myriad thoughts, the vast majority (98%) are likely to be negative:

“I hate exercising.”  

“I can’t resist that cream puff.”

“I’ll never get a butt like that.”

The conversation that you have going on in your head all day long is critical to your actions. The fact that, for most of us, that self talk is predominantly negative has a profound impact on what we are able (and unable) to achieve. But what if you could take conscious control over those thoughts. What if you could banish the negativity from your mind and create an environment built on positivity. Well, guess what:

YOU CAN!

After all, the one thing that you possess that no one can take away from you are your thoughts. You are in control of them – no one else. Sometimes, of course, you cannot control the thoughts that enter your mind. But you CAN control what you do about them.

If you detect a negative thought creeping into your fertile garden of positive thoughts, you need to view it as a weed and pull it out immediately. At first, you may find yourself pulling weeds left, right and center. Before long, however, you will be developing a mental environment of positivity.

By not allowing yourself to succumb to stinkin’ thinkin’, you’ll be creating a foundation for success that will propel you towards your butt changing goals. This will, in turn, allow you to tap into the most powerful force for change known to man – the human subconscious.

Tap Into the Subconscious

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Your mind is like an iceberg. The part that is visible above the water is like your conscious mind. That’s the part that you use during your waking hours to think, reason, take information in through the senses and rationalize your experiences. The massive unseen part of the iceberg is like your subconscious mind. That’s the part that neither thinks nor reasons. It does not operate on the basis of logic at all. What it does do is to store your automatic reflex behaviours, your memory and regulates all of your automatic bodily functions. The subconscious does not have the ability to sift or sort information. It simply accepts it as fat and acts upon it.

The subconscious acts in the same way as the cyborg in the Terminator movies. If it is programmed, it will carry out that programming with unrelenting determination. It will not stop until that programmed thought is accomplished.

So, what messages get carried from the conscious to the subconscious as commands? They are the messages that are repeated over and over again with emotion and energy. You can imagine, then, that all of those people who are constantly telling themselves that they can’t do something are setting themselves up for failure. They are, in effect, programming their subconscious for failure. Even if they were to begin an exercise program – even if they learnt how to get a bigger butt – their subconscious would find a way to sabotage their efforts and cause them to fail.

Only by succeeding with Step No. 2 will you be able to program your subconscious for success. Having rooted out the negativity from your mind, you are in a powerful position to repeat positive goal directed thoughts to yourself. By making such statements as if they have already been accomplished, you will be making a powerful impression on your subconscious. Here’s an example:

I’m walking along the beach in a g-string. My butt is firm, round and luscious. I love it.

Repeat this often enough to yourself and your subconscious will take over and do the rest. It will, in effect, transform you into a cyborg, zoning in on your physical goals are surely as Arnold Schwarzenegger was bound to find Sarah Connor.

Set Goals – the Right Way

Imagine playing a game of basketball blindfolded. You know there’s a goal somewhere, but you can’t see it. It’s not clearly defined. Your chances of getting the ball through that goal are going to be very slim.

It’s the same thing in life. Without a clearly defined goal your chances of achieving your ambitions are going to be minimal. With a clear goal, however, you will be able to achieve unbelievable things.

Goals originate in the conscious mind, but they direct the subconscious mind, which is the real key to success. It is the subconscious that directs your automatic or habitual actions. Goal setting will allow you to train your subconscious in order for healthy eating, intense training and positive lifestyle habits to be your body’s default settings.

The most powerful goal-setting system in the world involves 5 distinct steps as follows:

 

1. Make your goals specific: Rather than saying that you want to lose weight, tell yourself specifically how much you want to lose. What body fat percentage do you want to reach? What do you want your biceps to measure? Make your goal as specific as possible.

2. Make your goals measurable: Unless you can measure your progress, you won’t be able to monitor your progress toward your goal. When it comes to losing body fat, you’ll want to use a pair of scales with the ability to show your body composition. This will tell you, not just how much weight you’ve lost, but, more importantly, how much fat you’ve lost.

3. Make your goals worthwhile: Rather than being limited by what you think you can achieve, set the big goals that you really want to achieve. A big goal will motivate you, stir you to action and allow you to be the best you that you possibly can be. In terms of your physique goals, find a photo of the type of body you would ideally want to have and set your goals around it.

4. Make your deadline realistic: All of those infomercial ads that promise rapid weight loss fail to distinguish between fat, muscle and water loss. The truth is that you cannot lose more than 1-2 pounds of fat per week. Keep this in mind when establishing the timeline for your goals. So set big goals but make sure that you establish realistic deadlines as to their fulfillment.

5. Make stepping stone mini-goals: Small, realistic goals that build upon each other on your way to your ultimate goal will allow your big goal to be broken down into monthly, weekly and daily mini-goals. This will allow you keep a deadline before you every day. Your daily goals should revolve around your meals and your exercise sessions.

In summary, then, you need to commit your goals to writing, make them specific, measurable, worthwhile, realistic, tied to an achievable deadline and graduated from daily right through to yearly goals, with each succeeding goal building upon the last. Then you should take a medium term goal (maybe one that you’ve set to achieve in 3 months) and write it on a business-sized card that you carry with your every day. Read it up to 7 times each day to keep you focused and to feed your sub-conscious into automatic follow-through.

Don't underestimate this, it's one of the most important aspects of getting a bigger butt – if you don't motivate yourself, nobody else will! Tap into your subconscious mind, it's way more powerful than you can imagine!

#3 Eat Your Butt Off

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Marketing moguls have turned food into a frustratingly complicated subject. It was never meant to be. After all, our forefathers knew how to put decent food in front of their families without any intricate understanding of antioxidants or amino acids. They were able to get all of the fuel that they needed AND they didn’t pack on the pounds in the process.

Today, we put in front of our families things that our forefathers wouldn’t even recognize as food. We have stood by as food manufacturers and processors have removed the goodness from our foods. The more human hands tamper with and meddle in the natural processes of food production, the more toxic those foods become. The trade off to making these foods tastier and longer lasting is that they have become packed with chemicals that our body neither wants nor needs.

Purge Processed Foods

 

Processed foods, especially processed carbs, offer a whole shopping list of health problems.

Here are 10 key reasons to avoid them at any cost:

  • They will increase body fat (i.e. butt fat)
  •  They will increase triglycerides
  • They will decrease good HDL cholesterol
  • They will suppress your immune system
  • They will rob your body if essential minerals
  • They will increase insulin
  • They can cause reactive hypoglycaemia
  • They can cause tooth decay
  • They can promote diabetes
  • They can contribute to depression
  • Today, you will stop the madness of putting processed non-foods into your body.

Here’s how:

  • Go through your pantry and throw away (yes, throw away) all the sweets, biscuits, pastries, doughnuts, desserts, sugary cereals and granulated sugar. Do not be tempted to avoid waste by finishing them off – Just throw them away!
  • Do not go any near a fast food restaurant. Tell yourself that those places no longer apply to you.
  • Buy new and different fruits and vegetables with the money you save by not buying junk.
  • Forget about those “Lite,” “No Fat” and “Reduced Fat” products – they are a con.
  • Stop adding refined sweeteners to your food.
  • Avoid all artificial ingredients – become a label reader

Sack the Sugar

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Processed foods are not the only things robbing you of a bootylicious butt. Sugar is as well.

Unless you manage to get a handle on your sugar intake, you will never learn how to get a bigger butt.

Sugar is the silent saboteur that has crept into our diet while we were all transfixed on eliminating fat. Back in the 1990s, fat was identified as the demon that was making us all obese. Food marketers responded by labeling everything as “Lite”, “Reduced Fat” and “Fat Free.” The problem was that fat was the thing that was giving the foods their flavor. Without it, those “Lite” foods tasted like cardboard. They had to add something to bring back the flavour, and that something happened to be…

Now sugar just happens to be addictive. In fact, it has been shown to trigger the same reward centers in our brains as cocaine does. When we get addicted to something, we take more of it. But that leads to a lowering of our tolerance, meaning that to satisfy our craving we need to take in even more of the substance. When that happens with sugar, we get fat.

One of the biggest sources of sugar is sodas. You know that they are bad for you. We all do. Yet, there is something about them that appears to have an irresistible hold on us. The average American drinks 597 cans of soda pop each year – that’s more than 1 ½ cans every day. To put the impact of that into perspective, 597 cans of soda will pour 32 pounds of sugar down your throat. And did you know that drinking liquid sugar will make you gain fat faster than simply eating the sugar?

This challenge may not be easy, especially if you are an average soda consumer. The caffeine in your soda has an addictive component to it. Cutting off your soda intake may cause headaches. This is a reaction to all of the toxins that have built up as a result of your soda habit.

The benefits of going cold turkey on soda and fruit juices (they’re also packed with sugar) are immediate. You will feel more alert, vibrant and light.

Here is how to make a success of this vital challenge:

  • Buy a water bottle, carry it with you and sip from it constantly
  • Fill an empty bottle with 17 teaspoons of sugar and place it on your counter along with a note that says “Drink Water.” Seeing the sugar that is normally hidden in carbonated water can be a powerful psychological incentive
  • Eat lots of raw fruits and vegetables
  • Maintain your daily evening walk schedule
  • Cut of the source. Stop buying the stuff – don’t even walk down the drinks aisle of your supermarket.

The simple act of cutting soda and fruit juice from your diet will allow you to lose about a pound a week. So get tough on yourself. Don’t accept anything less than total abstinence – diet sodas also have no place in you new smart nutrition plan. Being tough on yourself when it comes to sodas, is a key to butt toning and overall well being.

Hydrate Your Butt Away

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Your body contains between 50 and 70% water depending on your age and how much muscle and fat you have on your frame. Muscle tissue contains more water than fat does. Without water, you will die in a matter of days.

Why is water so vital to your survival? Well, water is a solvent. It dissolves other substances and carries nutrients and other material around the body, making it possible for every organ to do its job. Water is needed to carry waste products out of the body, to digest food, to lubricate your moving parts, to provide a medium in which biochemical reactions take place, to regulate body temperature and to send electrical messages between cells to enable us to do everything that we do.

As much as 75% of the water in your body is contained within your cells. The rest is contained in blood plasma, bodily secretions, the fluid between cells, lymph and urine. A body that is in a state of fluid balance will have just the right amount of fluid inside and outside the cells. If there is too little water inside your cells, they will shrivel and die. If there is too much water inside the cell, the muscle will burst. To establish and maintain that essential fluid balance, your body has things called electrolytes.

Electrolytes are mineral compounds that, when dissolved in water, become electrically charged particles called ions. Sodium, potassium and chlorine are the principal electrolytes.

Under normal circumstances, the fluid inside your cells has more potassium than sodium and chloride. The fluid outside is just the opposite – it has more sodium and potassium than chloride. The cell wall is a semi-permeable membrane. This means that some things are able to pass through but others are not. Water molecules and small mineral molecules flow through freely, unlike larger molecules such as proteins.

The process by which sodium flows out and potassium flows in to keep things on an even keel is called the sodium pump. If this process were to stop, sodium ions would build up inside your cells. Sodium attracts water, so the more sodium there is inside a cell, the more water flows in. Eventually, without the sodium pump effect, the cell would burst and die. The sodium pump, regular as a clock, prevents this imbalance from happening.

If you don’t get enough water, you’re body will let you know pretty quickly. The first sign is thirst. The second sign is reduced urination. If you don’t pay attention to these signals, your tissues begin to dry out. Make water a lifelong commitment and your body will repay the effort many times over.

Here is how to make a success of this challenge:

  • Customize your water bottle – Splash out on a bottle you really like, then slap an inspirational sticker on it. In other words, make friends with your water bottle!
  • Drink water with your meals
  • Drink at every transitional point in your day – When you get up, leave home, sit down to your desk, or go out for lunch, have a glass of water.
  • Freeze slices of lemon and orange and use them as ice cubes
  • Set a goal to drain your water bottle before you leave the office

The simple act of drinking more water will make you more energetic, relieve fatigue, flush out toxins, improve your skin’s complexion, make you physically stronger and promote fat loss. It is a key means that Brazilian women use in order to get a bigger butt.

Muscle Nutrition

A firm, round, bootylicious butt is a muscular butt. Developing that muscle means taking in extra protein. Protein is the basis of who you are. After water, it is the most abundant thing in your body. Protein is what builds muscle. To get a bigger butt you have to take in protein, especially immediately after you’ve been working your butt off, in order to reconstruct it.

Protein is found in red meat, pork, poultry, fish, eggs, dairy products, tofu and, to a lesser extent, in plants. To build muscle, it’s a good idea to supplement with a protein shake, especially immediately after your workout. Just ensure that the protein from whole foods makes up at least 70% of your total daily protein intake. Look for a micronized whey protein powder as this form of protein transports the protein into your bloodstream and to the muscle cells quicker than any other.

To calculate your daily protein requirement, take 1 gram for every pound of body weight.

#4 The Bigger Butt Workout

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Brazilian Butts are epitomized by their perkiness, their roundness, their firmness and their shapeliness. Well, those beautiful bigger butts don’t just come about by symbiosis. No, they take a whole lot of hard work. But what sort of hard work?

Weight training.

Yes, weight training. That’s what all of those Brazilian beauties are doing. Not just a set or two of squats thrown in as part of a general all-over resistance routine. No – they hit the iron hard and they hit it hard specifically focusing on their glutes.

Weights and women are a pretty hard sell. That’s because most ladies have a subconscious fear of becoming bulky and unfeminine. Well, the good news is that that is extremely unlikely to happen – even if you want it to. Weights are a tool that you use to produce the sort of body that you desire. And, if the sort of booty you desire is one that turns heads (for the right reasons) then using weights will get you there. To do it, though, you’ll have to build and shape your muscles. That will take hard work.

Women only have about 10% of the levels of testosterone that men do. Testosterone is what builds muscle. You are severely limited in the amount of muscle that you can build. Unless you resort to steroids (we don’t recommend it), your weight training sessions will not turn you into a body behemoth. What it will do is to allow you to shape a sexy, lean, fat free body that sports a butt beyond belief.

Weights vs. Cardio

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Ever since Dr. Kenneth Cooper coined the term “aerobics” back in the early 1970s, a debate has been raging between resistance training and cardio. From the very start of the gym explosion, a gender divide has existed in training centers based on these two exercise types. You still see it today. Walk into any gym in North America, Europe or Oceania and you’ll see the divide clearly.

The women can be found inhabiting the cardio room. They’ll be jogging, walking, rowing and stepping away the hours with a light resistance and relatively low intensity. The men, of course, hang out in the weights area. They’ll be pumping away under the heavy iron. Women, cardio. Men, weights. That’s just the way it is.

Unless you’re in a gym in Brazil that is.

Down there women have come to understand that cardio doesn’t build shape. Working with weights does. That’s because it will get you stronger. And a stronger muscle is a firmer, more shapely muscle. So, if you want to attain to a bigger butt, you’ll need to get stronger glutes.

So, does that mean that cardio has no place in your bigger butt workout routine? Not quite. Apart from building and shaping your butt, you are probably going to want to remove some fat tissue from it. And, while it’s true that you cannot spot reduce fat from your butt, the right type of cardio exercise will allow you to burn calories from all parts of your body. That will be essential to achieving your Brazilian butt look. Because most cardio exercise involves working your legs, high intensity cardio will also allow you to shape your glutes.

Our Brazilian butt workout routine will involve a mixture of cardiovascular exercise and resistance training. The cardio that you’ll do will be fast and furious. It will also be the most effective type of fat burning cardio known to man. When combined with the targeted weight training program that we’re about to show you, it will allow you strip off the fat and reveal the beautiful Brazilian butt that you’ve been craving for so long.

Resistance Training 101 

If there is a secret to realising a kick butt derriere, then weight training is it. Weight training will put you in control of your body. It will allow you to lose fat while retaining, shaping and building your lean body mass. Here are four reasons why weight training will get you to your bigger, more luscious butt goal quicker than any other method:

  • Weight training burns calories like crazy.
  • Weight training will allow you to reshape the muscles of your butt (the glutes)
  • Weight training will makes you stronger – and a strong butt is a firm, sexy butt
  • Weight training will increase your flexibility around the core and hips

Before you get under the heavy iron, it’s critical that you get up to speed with some fundamental weight training truths. Here are three principles that you need to get familiar with in order to make the most of your butt blasting resistance training regimen:

Progressive Overload: Basically, this equates to performing a personal best on every workout. Unless you are continually do a little more each time, your body will adapt and refuse to respond. Progressive overload may involve increasing the resistance slightly, it may mean doing an extra one or two repetitions or reducing the rest between sets. Whatever form it takes, you constantly need to be striving to be better than the previous time.

Training Intensity: When performing an exercise, you don’t want it to be too easy – or too hard. You’ll know you’ve got it right if the last 2 or 3 reps on your set are difficult to perform. You’ll feel a tightness in the working muscle as the blood rushes to that area. That’s when you have to push it. It’s those last two or three difficult reps that will reap the most reward.

Tempo: This is about the speed with which you perform your repetitions. There are two parts to any exercise – the lifting (concentric) phase and the lowering (eccentric) phase. Studies have confirmed that eccentric training is as effective at building and shaping your muscles as concentric training.  An effective training tempo involves two seconds to perform the concentric part of the movement and four seconds on the eccentric phase. By resisting gravity through the eccentric portion, you will give your muscles a greater work load – that’s a good thing.

Correct Lifting Technique

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A gym is a great place to get fit and healthy. Unless you know what you’re doing, however, it can also be a doorway to a whole lot of unpleasantness. There are lots of heavy weights around. You can’t just rock up and start throwing them around. First, you have to learn some lifting fundamentals. Here are some basics to master before your first session.

Gripping the Bar: There are three types of grips used to grab a dumbbell, barbell or weight machine handle: Pronated (overhand), supinated (underhand) and mixed (one hand each way). With an overhand grip your knuckles face up and your thumbs are toward each other. For an underhand grip, your palms face up and point away from each other. All three grips should be closed grips. This is when the fingers and thumbs are wrapped around the bar. The opposite to this is an open grip, where the thumbs do not wrap around the bar. You should avoid using an open grip because the bar may roll out of your grip, especially when you are using a heavy weight. Grip width varies with the specific exercise that you are performing. A shoulder width grip is standard for most movements, however.

Lifting the Bar: It is vital that you learn the proper technique to lift a bar from the floor. Here are the steps that you need to adhere to:

1. Stand in front of the bar, feet flat on the floor and shoulder width apart. Your toes should be pointing slightly outward.
2. Tightening your core (pull in your stomach and pull back your upper back), squat down in front of the bar.
3. Grasp the bar with a closed, over-hand shoulder width grip.
4. Look up, ensuring that your back is in a flat, rather than a rounded position. Your shoulder should be back and your chest out.
5. Keep the bar close to your body, rise to a standing position. The power for the lift should come from your thighs, rather than your back.

Breathing: Never hold your breath when working with weights. In fact, you should just breathe naturally. As you progress through the sticking point of each exercise, you should exhale. As the weight moves back to the start position in readiness for the next rep, you should inhale.

Safety Considerations

Loading a Barbell: It’s amazing how many people seem to forget about gravity when changing the weight in a barbell. The bar can be sitting on the bench press rack and along comes some noob intent on changing the weight. They take the collar off one end and then slip the weight off, oblivious to the fact that gravity is about to cause that, now lighter, end of the bar to fly up into their face. That sort of carelessness could cause someone to lose an eye. Lesson: Have another person pull of the weight at the other end while you are changing it. Always load a bar evenly.

Lock Barbells: Always make sure that the collars are tightly affixed to the ends of the bar before performing a set. Check them again between sets as they can easily come loose during the set.

Use a Spotter When Going Heavy: If you don’t have a training partner to provide a spot for you, ask a gym instructor to help you. The spotter should be positioned in front of you, ready to give you balanced assistance with their finger tips when you reach the sticking point.

Don’t use Momentum: You want the working muscle to do the work, not gravity or momentum. By lowering the weight to a count of four, pausing momentarily and then focusing on using the target muscle to lift, you will be working the muscle only. When you are using a machine with a weight stack attached, don’t allow the weight plates to slam down on the rest of the stack between reps.

Keep Your Core Tight and Back Straight: This will avoid the tendency to swing you back into the movement, avoid lower back strain and give your abs an auxiliary workout on every exercise.

How to Get a Bigger Butt – at Home

athletic woman doing exercise

Exercise professionals (that is, people who make money from your desire to have a bigger butt) would love to convince you that you need to join a gym to attain to your physical goals. Well, it’s time to kick that myth in the butt for good.

Gyms can be convenient. They can also be motivating. But they can also be a major hassle to get to with valuable downtime in transit and lots of waiting around for equipment. Then again, a lot women just can’t afford the luxury of getting away from the home every other day.

You can get an extremely effective bigger butt workout at home. But to do so, you’ll have to invest in some basic equipment. Here’s what you’ll need:

  • An exercise mat
  • A Swiss ball

The key to effectiveness in this and any other program is to pay attention to how your muscles feel during the exercises that you are performing. You need to feel the target muscle working intensely. You constantly need to be focused, also on doing the movement correctly, from the first rep to the last.

This Home Butt Building Workout relies predominantly on body weight resistance. In other words, you are using your own body as the weight. Your body is your first and, in many ways, your most effective workout tool.

You’ll be performing this workout 3 days per week on alternate days. On your off days, you will be performing the 6 minute cardio workout that you’ll meet in the Section on Butt Cardio.

The Workout:

Warm Up: As a warm up for this workout, perform the movements that you were introduced to in section on Glute Activation. Here they are as a reminder:

  • Double Leg Glute Bridge
  • Single Leg Glute Bridge – Foam Roller
  • Side Lying Clam
  • Bird Dog

Do 4 reps of each of these moves, holding for 30 seconds on each one.

The Exercises:

1) Bodyweight Box Squat

  • Position yourself over a bench that is at knee level with your legs slightly wider than shoulder width.
  • Put your hands in a cross position over your chest, with finger touching opposite shoulders.
  • Breath deeply as you sit back into an exaggerated squat. Push your glutes back. You should force your knees out and your spine will be neutral.
  • Pause on the bench and then return to the start position. Squeeze your glutes tightly at the fully extended position.

Perform 3 sets of 15 reps

2) Bodyweight Foot Elevated Single Leg Glute Bridge

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  • Lie on your back with feet flat on the floor and arms at your sides.
  • Pushing through your heels, raise your hips as high as you can. Don’t arch your back – do the work through the glutes.
  • Hold the top position for 2-3 seconds.

Perform 3 sets of 12 reps

3) Plank

  • Lie face down on a mat.
  • Position yourself so that the only points of contact on the mat are your forearms and your elbows (elbows should be directly under shoulders)
  • Create a straight line with your body, ensuring that your butt does not rise in the air. Tense your quads, abdominals and glutes.

Hold this position for 60 seconds

4) Bodyweight Bulgarian Split Squat

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  • Stand in front of a bench with hands on hips
  • Place your right foot on the bench behind you.
  • Squat down until your right knee almost touches the floor.
  • Return to the start position.

Perform 2 sets of 15 reps with each leg

5) Side Lying Hip Abduction

  • Lie on your side with your legs straight, one on top of the other. Your head will be supported by your arm, with the other arm on your side.
  • Keeping your leg straight, raise your leg straight up in the air. You don’t want your hips to roll forward. Feel for the tension in your glutes.
  • Return to the start position.

Perform 3 sets of 20 reps for each leg

6) Bodyweight Full Squat

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  • Stand with your feet shoulder width apart and your toes pointed slight outwards. Your arms should be crossed over your chest.
  • Beginning with hip movement, lower down into a full squat, keeping your back arched.
  • Keeping your glutes tight and your knees pushed out during the movement, return to the starting position.

Perform 3 sets of 15 reps

 7) Swiss Ball Reverse Hyper

  • Lie face down on a Swiss ball so that your arms and feet are positioned on the floor.
  • Lift your feet off the floor then tense your glutes to lift them as high as possible.
  • Hold the top position for 2-3 seconds before lowering back down.

Perform 3 sets of 12 reps

Notes

Perform the above bigger butt workout for 6 weeks and you will totally transform your rear end. The recommended sets and reps should be worked up to. Start with just one set for the first week, then progress to two sets the second week and three in week three. During weeks four, five and six continue adding sets and reps (along with time on the plank) in accordance with the progressive overload principle.

Gorgeous Gym Glutes 

While your body is able to provide you with everything you require for a butt blasting workout, taking your butt to the gym affords you both more exercise options and the capacity for increased resistance. The following 2 workout options provide you with plenty of both. They are totally focused on working your glutes, which you’ll recall is the biggest muscle group in your body. That means that while working your butt you’ll also be burning spare calories.

You should perform your Butt Blasting gym sessions twice a week, with two to three days between sessions. Do Workout A the first day and Workout B the second day. On your off days, it will be time to do the cardio training that will be outlined in the next section.

How to Get a Bigger Butt: Workout A

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Warm Up: As a warm up for this workout, perform the movements that you were introduced to in section on Glute Activation. Here they are as a reminder:

  • Double Leg Glute Bridge
  • Single Leg Glute Bridge – Foam Roller
  • Side Lying Clam
  • Bird Dog

Do 4 reps of each of these moves, holding for 30 seconds on each one.

Workout A

1) Goblet Full Squat

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  • Stand with your feet shoulder width apart and your toes pointing slightly outwards.
  • Hold a dumbbell by one end at chest level. Keep your back arched and look up.
  • Drop down into a full, deep squat. Make sure that your trunk is kept upright. In the bottom position your hips should be below your knees.
  • Push your knees out during the movement.
  • Push up through the heels to return to the start position.

Perform 1 set of 15 reps for the first 2 workouts, working up to 3 sets by the end of Week 3. Progressively increase the resistance.

2) Barbell Romanian Deadlift

  • Hold onto to a barbell with a symmetrical, palms down grip and the bar at arms length. You should have a shoulder width stance.
  • Sit back and bend over at the hips. Your core should be stable and you should feel the stretch in your hamstrings.
  • Return to the start position, squeezing your glutes tightly in the top position.

Perform 1 set of 10 reps for the first 2 workouts, working up to 3 sets by the end of Week 3. Progressively increase the resistance.

3) Kettlebell Swings

  • Stand in front of a kettlebell. Bend at the hips to grab hold of the kettlebell. Keep you chest up and feel the stretch through your upper back (lats) and hamstrings.
  • Forcefully push the kettlebell back between your legs, then contract your hips and reverse the motion to push it forwards. The push should come from the glutes.
  • Keep your arms straight throughout the movement. They should not do the lifting – this should happen as a result of momentum.
  • Keep your back arched and chest up as you complete the required number of reps.

Perform 1 set of 15 reps for the first 2 workouts, working up to 3 sets by the end of Week 3. Progressively increase the resistance.

4) Bodyweight Hip Thrusts

  • Sit with your back up against a bench and your feet on the floor.
  • Lift your shoulders onto the bench by pushing through the heels. This will have the effect of raising your hips and working your glutes. Squeeze them tight during the movement.
  • In the top position, your thighs should be at 90 degrees to the floor.

Perform 1 set of 15 reps for the first 2 workouts, working up to 3 sets by the end of Week 3. 

5) Barbell Glute Bridge

  • Sit straight legged on an exercise mat with a loaded barbell resting on your pelvis.
  • Lie back, bringing your feet to the floor, bending your knees and drawing them up to your glutes.
  • Take hold of the bar to balance it.
  • Push through your heels, raising your hips off the floor so that a straight line runs from your upper back through your knees
  • Return to the starting position

Perform 1 set of 15 reps for the first 2 workouts, working up to 3 sets by the end of Week 3. Progressively increase the resistance.

How to Get a Bigger Butt: Workout B

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1) Barbell Squat

  • Position yourself under the bar and lift it off the rack. Step back and stand with your feet spread slightly wider than shoulder width and pointing slightly outward.
  • Keep your back straight, your chest thrust out and your head up. Now tense your abdominal wall, bend you knees and lower your body until your thighs are parallel with the floor.
  • To avoid excess strain on the knees, don’t go down any further. While squatting, keep your head up and your back slightly arched.
  • In the bottom squat position, your lower legs should be almost vertical to the floor. Push through your heels as you return to the starting position.

Perform 1 set of 12 reps for the first 2 workouts, working up to 3 sets by the end of Week 3. Progressively increase the resistance.

2) Walking Lunges

  • Select a pair of light dumbbells (2-5 lbs) and place them in front of you in an area that allows you at least 9 feet of clearance straight ahead.
  • Stand between the dumbbells and bend down to grip the handles.
  • Lift the dumbbells by driving up through your heels while keeping your back straight and your head up.
  • Take an exaggerated step that requires you to lunge. Longer steps place more emphasis on your glutes while shorter steps maximize the effect on the thighs.
  • Pushing off with your forward leg, continue lunge walking until you have covered the set distance.

Perform 1 set of 15 reps per leg for the first 2 workouts, working up to 3 sets by the end of Week 3. Progressively increase the resistance.

3) Dumbbell High Step Up

  • Hold on to a pair of dumbbells.
  • Stand in front of a bench about 3 to 6 inches away. Place your right foot on the bench, keeping your left foot firmly on the ground.
  • Step up onto the bench, driving through the heel of your right foot.
  • Bring your left leg up so that your toe touches the bench.
  • Return to the starting position, but keep your right foot on the bench.
  • Repeat for reps on both sides.

Perform 1 set of 15 reps for the first 2 workouts, working up to 3 sets by the end of Week 3. Progressively increase the resistance.

4) Cable Standing Abduction

  • Adjust the weight on the cable machine.
  • Place the ankle strap around your ankle closest to the machine.
  • Step away from the rack to create tension on the cable.
  • Place your weight on the outer foot, lifting your inner foot slightly off the floor.
  • Pull your inner leg toward your outer leg until your raised foot is directly over the planted foot, getting a good contraction with your abductions (inner thigh).
  • Return to the starting position, and continue for the entire set.
  • Repeat on the other side.

Perform 1 set of 15 reps for the first 2 workouts, working up to 3 sets by the end of Week 3. Progressively increase the resistance.

5) Side Lying Clam

From a side lying position, flex the hips about 45 degrees, keeping the heels in contact with one another. The gluteus maximus should contract to externally rotate and lift the leg. Do not twist the spine while holding the extended position for sixty seconds.

#5 Butt Cardio

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Your resistance training workouts are going to sculpt and build a beautiful butt. But, unless that beautiful but can be seen, all of your hard work will be in vain. Your cardio sessions are designed to siphon away the fat that is covering your rear.

What’s the most effective form of cardio to burn calories? That question has been debated for decades. A slew of recent studies, however, have made it pretty clear that short, intense cardio sessions (think sprinting on a track) have a number of benefits over long, slow cardio (think walking on a treadmill). Not only do they burn more calories while you’re doing the exercise but hey also give your metabolism a boost so that your body becomes a fat burning furnace for the next 24 hours – even while you’re watching TV.

Hard fast cardio or HIIT (High Intensity Interval Training) will also get you fitter faster. An added bonus is that it will dramatically reduce your training time. In fact, you’ll only be working out for six minutes per session on this program.

HIIT Butt

Follow these easy steps to get the most effective workout to kick butt on the planet:

  • Choose an exercise that will enable you to work at maximum speed for short duration sprints (sprinting on the track, cycling and using a rowing machine a great options).
  • Make sure that you can see a timer with a second hand or have a partner call out times to you
  • Do a slow 2 minutes warm up.
  • Perform an all-out sprint for exactly 20 seconds – you need to push to the absolute limit (if running, imagine that you’re being chased by a Doberman!).
  • Recover for 10 seconds.
  • Repeat the process for a total of 8 rounds.
  • Collapse!

They key to the effectiveness of this workout is to maintain the intensity of your sprint. Obviously you will slow down slightly during the last two or three sprints, but you must keep digging deep to minimize that drop off.

This is hard work. But it’s also short work. In all of 6 minutes you will have completed an awesome cardio workout, allowing you top get on with the rest of your day.

The above workout is to be performed on three alternate days throughout the week. Monday, Wednesday and Friday are ideal.

Good luck!

#6 Your Beautiful Butt Future

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Congratulations. You’ve now got the head knowledge to allow you to create your own perfect Brazilian butt. But head knowledge is never enough. If you’re like 78% of readers of fitness books, you’ll take this knowledge and…

Do Nothing With It!

Don’t be like them.

Use the tools at your disposal to claim the body that you deserve.

The road to lifelong fitness is a challenging one. Other things crowd in, we get busy and just becomes easier to creep back to those old habits – you know, the ones that created that ‘before’ butt that you so desperately wanted to get rid off. The following tips will help you to stay on track.

1) Get Your Family Involved

Incorporating fitness into your family lifestyle is one of the greatest gifts you can give to them. So, get the family off the couch and out in the fresh air. Go bike riding together, take a hike – have a picnic. Rather than allowing your kids to spend endless hours playing computer games, go and buy them a soccer ball!

2) Don’t Take it Personally

Sometimes you’ll encounter people who are dismissive – maybe even critical – of your efforts to sculpt a bigger butt and improve your overall fitness. Don’t sweat it. Their criticism is more often than not more about their own insecurities than anything that you happen to be doing.

3) Focus on Today

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Looking toward your big goals can seem daunting, even unreachable. Your Brazilian butt workout won’t achieve a kick-ass butt in a week or even two. To stay motivated and keep on track, you need to focus on what’s immediately in front of you. Set your goals around what is immediately in front of you – your workout, your daily nutrition and your cardio sessions.

4) Get Back on the Horse

It is inevitable that you’ll slip up sometimes. It may be a busy workday when you’re rushing all over town and just can’t resist the convenience of a McDonald’s Drive Thru. Or perhaps you miss a couple of workouts. Don’t try to make them up. Just refocus on the day ahead and make sure that you do what you have to do with what’s in front of you.

5) Treat Yourself (Occasionally)

Set a monthly goal and, when you reach it, give yourself a treat. Your goal might revolve around your workouts, your body fat levels or your nutritional plan. Whatever you choose, keep in mind that your reward doesn’t have to revolve around food. Buy yourself a CD or a book for a calories free way to keep yourself motivated.

Your completion of this program will set you up for a lifetime of fitness. It will have you sporting a killer butt and to die for legs and core to go with it. You’ll also be stronger than you ever thought possible. But the most important benefits will happen between your ears. You’ll have tons more energy, your mood will be greatly improved and your self-esteem will sky rocket. In short, you will both look and feel great. Now that you know how to get a bigger butt, all that's left is that you make the first step!

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Our Ultimate Bigger Booty Workout has the power to completely transform your life (and give you an amazing booty!)… but only if you take the first step – and then keep pushing, till the end and beyond. Because what's the point in doing all of this if you'll lose it later. Getting a bigger booty isn't just a one time thing…  It's a lifestyle.

Also, I highly recommend you to immediately start with this amazing Bigger Butt Workout Program that helped many women I worked with. Trust me, you'll start noticing changes in no time, because your beautiful butt is definitely worth the extra work!

Good luck, good health, and have fun!

About the author

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer who lives in New Zealand with his wife, Shelley, and two daughters. For the last decade, Steve has taught literacy to Middle School students. He also runs a fitness boot camp for pre-teens.

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