Brazilian butt at home: effective exercises to enlarge the buttocks

The excitement around the Brazilian butt has not subsided for several years. Ladies of all ages come to gyms, inspired by the dream of becoming the owners of seductive curves, like celebrities. Girls with Brazilian butts seem sexier and more attractive to men, which means they are much more likely to attract attention in any society. Almost all owners of a beautiful fifth point were not born with it, but achieved results by working hard with barbells and dumbbells. Fitness instructors claim that every representative of the fair sex can get a Brazilian butt, regardless of their initial physical characteristics. However, this is achieved through really hard work, because you need to pump up your butt every day, gradually increasing the intensity of your training. In this article we will present several effective exercises for the Brazilian butt, and at the same time we will look at exactly when the rounded shapes of the lower part of the female body came into fashion and became a real object of cult.

From the history of the issue

The Brazilian butt, which almost the whole world is crazy about today, has not always evoked such strong emotions among women and men. For example, in Asia it has not traditionally been an object of desire. Asian men never considered a woman's butt sexy, so ladies did not emphasize their curves with the help of clothes and special devices.

The Greeks and Romans in ancient times were very sensitive to the female body. Women who had naturally round shapes were considered attractive and had great success with men. After a while, the fifth point lost its special attractiveness and was even hidden. The cult of the butt arose again around the eleventh century, when this part of the body was glorified by poets, artists and sculptors.

The Victorian era, filled with strict moral standards, completely rejected sexuality and any manifestations of it. Therefore, lush buttocks were considered rather a sign of plebeianism and a distinctive feature of women of low social status.

At the beginning of the twentieth century, the greatest interest among men was women's breasts. From year to year, the demand for a full bust increased, ladies spent a lot of money to achieve the fashionable ideal. However, over the past five years, at least, men's attention has shifted from the chest area just below, and the focus has become rounded buttocks, called the “Brazilian butt.” Although in fact, such seductive body curves are more characteristic not of Brazilians, but of dark-skinned African women. If you take a closer look at the representatives of this continent, most of them, even with apparent thinness, have a very prominent fifth point. Therefore, it would be correct to call a round butt “African”. But we will not introduce a new term and will use a concept that is already familiar to many.

Fashion trends of the twentieth century

A photo of a Brazilian butt will surprise no one today. Girls willingly show off this part of their body on social networks, and fashion magazines print pictures of beauties with seductive curves on their covers. But just over half a century ago, such a figure was considered far from ideal. The ladies were ready to do anything just to lose extra pounds and not stand out as curvy. Thin girls, reminiscent of angular teenagers with undefined breasts and flat buttocks, were in fashion.

For almost fifty years, women starved themselves and reached the point of anorexia in pursuit of a standard of beauty unattainable for most. Moreover, all this happened against the background of categorical hostility of this image by the male population of the planet. In almost eighty percent of cases, men said that they were attracted to ladies with beautiful curves. By the beginning of the twenty-first century, their opinion was finally heard, and a beautiful Brazilian butt came into fashion. This is what our article today is dedicated to.

Dr. John Rusin

Strength Training Specialist and Performance Expert

People lift too much weight on the glute bridge in pursuit of its effectiveness and risk damaging their backs. Due to the lack of axial load, you can make a huge number of mistakes that cause problems in the lower back. It's a dynamic movement, and when it's poorly controlled and uses too much weight, the work doesn't happen as much in the glutes. Very often, people compensate for the upward push of the barbell by using their lower back, losing stability in the back and muscle control.

The gluteal bridge should be done with control of movement, with a pause in the upper position, from 8 repetitions and above. The glutes are the primary stabilizers of the pelvic-lumbar complex and can protect you throughout your life, so train them accordingly.

Butt shape: genetics or acquired feature

Many girls think about how to pump up a Brazilian butt at home, and look for recommendations on all kinds of information resources, fortunately, there is no shortage of the latter these days. However, the information they receive often upsets them, since some sources convince them that a rounded butt is a genetic predetermination that can only be slightly corrected with a special set of exercises. But what about those young ladies whom nature has not rewarded with a lush butt? Looking with envy at your more successful friends? Not at all, because fitness instructors are sure that from birth the majority of European women are not at all gifted with attractive bulges. And you can get them by starting to regularly perform exercises for the Brazilian butt. Such complexes are usually compiled by specialists, taking into account the girl’s natural characteristics. If we focus on physiology, we can identify several of the most common types of female butts. Let's look at them:

"Heart." Sometimes this type is also called “A-shaped”, and it is considered the closest to the ideal. The buttocks have pleasant roundness, the hips stand out with fullness, but the waist remains thin. In relation to the hips, it is approximately seventy percent. Owners of such butts usually have a flat stomach, which further accentuates a man’s attention on his beautiful butt.
Round form. This type of buttocks is also quite good and can be easily corrected with exercises. A Brazilian butt with such initial data can only be achieved with regular exercise. Since the buttocks have a convex shape, when they gain weight, their owners very quickly become overgrown with unnecessary fat. The waist of women with the described fifth point is usually close to the width of the hips.
Square. Owners of this shape of buttocks are often dissatisfied with it, since they have an almost flat butt with wide hips and waist. Visually, a woman resembles a square, and to acquire pleasant roundness she needs to put in a lot of effort.
V-shaped. To turn such a butt into a Brazilian one, a number of exercises are required taking into account the anatomy, since at the top the buttocks look full, but at the bottom they narrow and appear saggy. Therefore, the main work should be aimed at increasing the volume in the lower part.

An experienced instructor who has extensive experience and knows how to make a Brazilian butt will definitely take into account the above information when developing a set of exercises. It is also necessary to pay attention to the condition of your buttocks, since a butt a la Jennifer Lopez is not only form, but also content.

When can I expect results?

Round, strong buttocks, without “ears” hanging over the sides, cannot be pumped up in a matter of days - this is a long process that requires compliance with a special menu and training regimen. Complete transformation should be expected after 1-1.5 years. But the first results can be seen earlier:

within a week, the gluteal muscles will become stronger to the touch, but this will not be noticeable visually;
in 21 days you can lose up to 5-6 cm in the hip area due to adipose tissue, if you combine strength and cardio exercises, and your visual form will become more attractive.

If a girl genetically has a flat butt, then to have Brazilian butts she will have to work hard on her shape for several years. For those who have naturally round shapes, it is enough to constantly keep their muscles in good shape by training 2-3 times a week at home or in the gym.

A little more about beautiful buttocks

Even with an ideal shape, the butt does not always look attractive. After all, it is important that it be elastic, fit and strong. But in this case, anatomy does not matter at all.

So, the only way to tone your butt is through sports. A specially selected set of exercises will contribute to the appearance of pleasant roundness where it is needed, and cardio exercise will tone the buttocks and make them elastic. Therefore, having taken the first step towards finding the perfect butt, do not forget that now sport should become your faithful companion in life.

Having become concerned about how to pump up your Brazilian butt, take various cosmetology procedures as assistants. For example, massage effectively eliminates cellulite and sagging skin. As a result, with an integrated approach, you will gain not only the shape of your buttocks that attracts the male gaze, but also beautiful skin on them, which will allow you to show off on the beach in the most revealing swimsuits.

Necessary mindset - how to develop correctly

Exercises are, of course, good, but they alone are not enough to pump up a real “Brazilian” butt. We will talk about excess carbohydrates in the diet. To find the right approach to achieving your goal, you need to completely change the way you think about nutrition. Let's look at some useful tips.

Become selfish

Women often have a selfless character. They devote most of their free time to those around them: parents; husband; children; boss, etc. Of course, after such a hectic day, there is simply not enough time for yourself, not to mention energy. Therefore, you need to learn to make time exclusively for yourself - after all, this is YOUR health and beauty. Yes, it will be difficult to immediately become a little more selfish - learn to set priorities, distribute your time and efforts correctly.

Bottom line: just love yourself.

Positive thoughts

Most often, beautiful ladies who start taking care of their bodies think 98% in a negative direction, like: “I’m so tired of these workouts,” “How hard it is for me,” “Why wasn’t I born perfect right away,” “I want a big cream cake.” “,” “I will never achieve such forms,” etc. What kind of success can there be if your head is full of negativity and lack of confidence in your own abilities? A good result must be achieved with pure thoughts, with the ability to control your desires and set yourself the right achievable tasks.

A good result must be achieved with pure thoughts, with the ability to control your desires and set yourself the right achievable tasks.

Let's draw the line: thoughts are material - radiate positivity. In order to cope with this problem, exercise in a good mood with energetic music.

Simple exercises for beginners

Not every woman can find time in her busy daily schedule to exercise, even at home. But if you still want to have a Brazilian ass, then start small.

For example, after waking up, while still lying in bed, begin to tense your gluteal muscles one by one. After fifteen repetitions, you can do simultaneous contractions. Believe me, people who spend most of their time sitting at a computer will find such a load significant.

But muscles tend to adapt quickly, and to such exercises it will be possible to add various options for raising the legs. First, try doing the exercise from a lying position. Lie on your side and raise the leg that is on top about forty-five degrees. At the top, stop and hold for a few seconds, then return to the starting position. On each side you need to do at least fifteen repetitions, there should be at least six approaches. The exercise requires regular performance. If you do it daily, you will notice the first result within ten days.

Of course, this way you won’t pump up your butt, but you will prepare your muscles to perform more serious complexes.

Required diet

If you want to have large Brazilian buttocks, you should carefully consider the menu. During this period, so-called “harmful products” are contraindicated. These include: fast foods, confectionery and butter products, sweet carbonated drinks, as well as strong coffee and tea.

While improving your buttocks, it is better to exclude whole grain products from your diet, replacing them with bread with bran, and alcohol is also excluded.

The diet should mostly consist of protein foods and vegetables. You can tighten your muscles if you limit the consumption of fast carbohydrates and fatty foods along with physical exercise. Maintaining a water regime includes mandatory drinking 2-2.5 liters of water per day. In addition, you should take a course of vitamins.

An effective set of exercises for quickly gaining rounded buttocks

To pump up your Brazilian butt as quickly as possible, you need to take a comprehensive approach to sports. Experienced instructors say that to form a beautiful butt, you need to perform exercises that put stress on different groups of the gluteal muscles. If your workout is properly structured and intense, you can simultaneously lift your buttocks, reduce the volume of your hips, work out problem areas and burn subcutaneous fat. Moreover, to obtain such an impressive result you need to perform only eight exercises:

Taking the leg back. Get on all fours, your back should be straight and there should be no arch in your lower back. Take your leg back as high as possible, and then press it to your chest (twelve repetitions). Two approaches are done for each leg.
Squat with dumbbells. Stand straight, feet shoulder-width apart, toes slightly turned outward. Take a dumbbell or replace it with a water bottle and begin to slowly squat until parallel to the floor. Next, return to the starting position. Do three sets of ten repetitions.
Adducting squats. This exercise will involve not only the gluteal muscles, but also the muscles of the inner thigh. The starting position requires you to stand straight and spread your legs as wide as possible. Spread your socks out to the sides as far as possible. Pick up the heaviest dumbbell or kettlebell that you can lift and hold with your arms down. From this position, begin squatting until you are parallel to the floor. All movements should be slow; it is recommended to linger for a few seconds at the top and bottom points. The exercise must be performed in three approaches, ten times each.
Bridge. This exercise is well known to those who dream of rounded buttocks. To perform it, you need to lie on your back and bend your knees. Push your hips up, pausing at the top. It is better to keep your hands along your body. Perform two sets of ten repetitions.
Climbing. This exercise is a type of lunge, which means it is very effective for shaping a Brazilian butt. You will need two weights that need to be placed on the floor. Rest your arms outstretched on the weights and take the starting position as for push-ups. Then, alternately pull your legs towards your chest. One set of twelve repetitions is enough for each leg.
Cross lunges. Take the starting position as for the second exercise. Step one leg back and squat down until your knee touches the floor. Repeat the action with the other leg. It is recommended to perform three sets of ten repetitions on each leg.
Jump squat. You need to perform a regular squat until it is parallel to the floor and jump from the bottom point as high as possible. This exercise is performed ten repetitions in three approaches.
Jumping lunges. The number of repetitions of the exercise is identical to the previous one.

Some fitness instructors advise performing this complex in a circle. Do the entire complex one set at a time with no more than thirty seconds between exercises, and then start all over again.

Training program

The training program is not designed to be performed daily.
It is recommended to perform the complex with a rest of 1 day for better effect and quick results. The program contains the best exercises for the buttocks, which will not take more than an hour to complete, but will quickly pump up your Brazilian butt. Exercise Number of repetitions in a set Number of approaches on one leg Number of repetitions in a set Number of approaches on one leg
In the third week, we increase the number of approaches by 1-2 in each exercise. The increase should depend on physical fitness. On the first day, it is better to add 1 set of each exercise, and then towards the end of the week add another set.

In the fourth week, the maximum number of approaches from last week remains, but each exercise in the complex increases by 5-10 repetitions.

How to pump up your Brazilian butt at home: recommendations from experts

If for some reason you cannot go to the gym, and there are no dumbbells and other equipment lying around at home, this does not mean that you have no chance of getting a beautiful butt. Below we present the simplest set of exercises available to every housewife:

full squat (twenty-five repetitions);
plie squat with toes pointed out to the sides (twenty-five repetitions);
abducting the legs to the sides while standing on all fours (twenty-five repetitions on each leg);
classic lunges with alternating legs (fifty repetitions);
classic lunges alternately on each leg (twenty-five repetitions).

At the end of the complex, do not forget to stretch; it always has a positive effect on the female figure and helps to achieve beautiful forms.

Menu for today

Breakfast. Omelette of two eggs with mushrooms, rosehip infusion.

Lunch. Grain toast with a piece of boiled beef, green salad leaves, slices of tomatoes and cucumber.

Dinner. Lentil soup, a slice of chicken or turkey (60 g) with boiled or steamed vegetables (200 g).

Afternoon snack. Cottage cheese (50 g), seasoned with yogurt.

Dinner. Boiled fish (60 g) with fresh vegetable salad.

Simple and effective sets

In order to delight men with rounded shapes, it is not always necessary to perform a variety of exercises in the gym on special machines. How to shape a Brazilian butt at home with a minimum amount of free time? We will help you by putting together the most effective sets for the fifth point.

The first should be a bench squat. Place a bench or chair behind you that is at knee level. Place your feet shoulder-width apart, cross your arms over your chest and begin squatting all the way to the surface, pushing your butt back as far as possible. It is necessary to perform three sets of fifteen repetitions.

The second exercise is pelvic lift. Lie on your back and bend your knees, stretch your arms along your body. Then lift one leg perpendicular to the surface and push it up. Try to perform the exercise so that the load falls on the buttocks, and not on the lumbar region. It is performed twelve repetitions in three approaches.

The well-known plank also has an incredible effect on the shape of the buttocks. Try to do this for at least one minute.

Bulgarian split squats are becoming increasingly popular due to their high performance. They will need a low bench. Place your foot on it and begin to slowly lower yourself into a squat until the knee of that leg touches the floor. After twenty repetitions, change legs. There should be three such approaches.

General Tips

To pump up your butt like a nut, you need to follow simple nutritional rules and exercise techniques:

Fast carbohydrates in the form of flour and sweets should be completely excluded. Without a diet with a lot of protein and a minimum of carbohydrates, the muscle tissue on the buttocks grows more slowly, and under the fat layer it will be almost invisible.
When performing strength exercises, you need to take your time, do not jerk, and keep your back straight. Lunges and squats should be performed so that sharp angles are not formed in the knees.
The buttocks should be kept tense at all times; by the end of each approach, a burning sensation should occur in them.
You need to perform the required number of repetitions: for working muscles and fat burning - 20 for each approach, for building muscle mass - 12-15 (only with weights).
During circuit training, you need to maintain an intense pace and rest between circuits for no more than 40-60 seconds.
It is important to allow the muscles to recover and take a break between strength loads for 1-2 days. You can alternate strength training days with cardio days.
It is important to stay hydrated and drink clean water before, during and after exercise.

Clothes and shoes for training deserve special attention - they should not restrict movement and be fairly loose, preferably natural materials that absorb moisture well.

Complementing the complex

When your muscles adapt to the load, you can supplement your usual physical activity with new exercises for the fifth point. For example, climbing onto a bench gives a very good result. Its maximum height should not exceed knee level. Place it in front of you, place the foot of one foot on the surface - this is the starting position. Then step onto the bench with your other foot, and touching its surface with your foot, pull your leg towards your chest. Return to the starting position. Three sets of twelve repetitions are required for each leg.

You can also perform classic squats with your legs moving back. Technically, this exercise is extremely simple: after performing a squat and returning to the starting position, move one leg back as far as possible. After the next squat, switch legs.

Lunges with a barbell

In this exercise, we can work both the buttocks and the front surface of the thigh to the same extent.
So, in order to maximally load the gluteal muscle, it is necessary to place the leg standing behind you on the toe, thereby transferring most of the weight to the leg standing in front. If you want strong or beautiful buttocks, you should do this exercise. But I don’t recommend doing it for people with bad knees. To make the exercise more difficult and more effective, place your front leg on a slight elevation (10 - 20 cm). This way you can go lower and stretch your buttocks more.

Alternatively, you can do it with dumbbells. This method is perfect for home use and for those who have back problems. Since the load on the spine here is less than with a barbell. And it’s easier to maintain balance. But with a barbell you can do more weight. Therefore, I recommend that beginners do it with dumbbells. But over time, switch to the barbell.

In order to pump up “Brazilian buttocks” at home, in any case you cannot do without weights. Therefore, it is recommended to purchase a mini barbell and step. “Walking lunges” give a very good effect. The technique for performing them is as follows: step forward with your right foot, while lowering with your left knee until it touches the floor, stand up and now step forward in the same way with your left leg, and lower with your right knee. This exercise must be done methodically and over a long period of time - do not be lazy, each approach should be 2-5 minutes for 3-4 series.