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.
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.
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?
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?
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!