Who doesn’t want a firm and tight
butt? I think everyone wants that butt
than looks lifted and great from every angle.
Just like with abs, to show of your hard work you need to reduce the fat
over all that muscle. But what moves do
you need to do to target the glutes and sculpt your butt?
Some women have spent $6000-$7000 on
surgery called the Brazilian Butt Lift.
But you don’t have to go under the knife and go broke in the
process.
Brazil Butt Lift is a workout
program led by native Brazilian Leandro Carvalho, a former ballet dancer, that
uses cardio, dance and sculpting moves to work your rear from every angle and
give you a firm, lifted derriere.
Top supermodels, including
Alessandra Ambrosio, have been trained by Leandro and he uses the same
exercises here. “It’s all about the
angles,” as Leandro likes to say. TriAngle Training works the butt muscles from
multiple angles, including your hamstrings and the “heads” of the muscles, the parts that
attach to the pelvic bone (which provides support between the upper and lower
parts of your body). This is what gives the lift and curve that every woman
wants. And unlike other exercise programs that develop the butt muscles,
Leandro’s won’t bulk up your thighs.
Here are 6 moves Leandro developed to help sculpt a better booty:
Double Diamond and Super
Diamond. Begin with your heels together and toes apart, feet
externally rotated. Rise up onto your toes, and then slide your heels together
so they are touching. Next, bend both knees, lowering your glutes down towards
the floor. Keep your chest lifted, abs engaged, and your hips slightly tucked
under. Continue to bend and extend your legs, never allowing your heels to
touch the floor or your glutes to go lower than knee level. After 10
repetitions, open your feet up wider than your shoulders (still externally
rotated), lift your heels, and bend your knees until your glutes are parallel
to the floor. Bend and extend 10 more times, always keeping your heels up.
Repeat twice more. Area Targeted:
Glutes, adductors
Squat. Begin
the squat holding a dumbbell in each hand. Stand with your feet shoulder-width
apart. Bend your knees, lowering your glutes down and back to knee level. Keep
your chest lifted, shoulders down, and abs engaged. The movement should start
in your bum bum. If you’re having a hard time with balance, Leandro says to
“keep your heels very heavy and just go as far as you can with good form.” Do
20. Areas Targeted: Glutes,
hamstrings, quadriceps
Stationary Lunge. Start in a
staggered position, right foot forward, left foot back, holding a dumbbell in
each hand. Keeping your chest lifted, abs engaged, and shoulders down, bend
both knees so that you form a 90-degree angle with both legs. Make sure your
right knee is directly over your right ankle, and your left knee is hovering
just above the ground. Next, extend both knees and straighten half way to the
top, and then lower back into the lunge. After 10 reps, do an additional 10
reps using the entire range of motion, top to bottom. Switch sides and repeat. Areas Targeted: Glutes,
quadriceps, hamstrings, calves
Deadlift. Start the deadlift
with feet in a hip-width parallel position, holding a dumbbell in each hand.
Roll the shoulders back, lift the chest, pull the abs in, and put a slight bend
into both knees. Next, hinge forward from the hips with a flat spine, and slide
the weights down the front of your legs. Once your torso is parallel to the
ground, squeeze your glutes and return to standing. Do 20 reps. Areas Targeted: Glutes, lower
back, hamstrings
Legs Arabesque. Lie face down
on a stability ball, making sure your hips are on the ball and your hands are
shoulder-width apart on the floor in front of you. Engage your abs, squeeze
your glutes, straighten your legs, and with flexed feet lift both legs up
towards the ceiling. Complete 20 reps. Beginners should do this without
weights, intermediate users could wear 1-pound ankle weights, and advanced
users can use 5-pound ankle weights. Areas Targeted:
Glutes, hamstrings
Frog Legs. Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, and draw your heels together and your toes apart. The knee should make a right angle. Press your heels up towards the ceiling 20 times. Beginners should do this without weights, intermediate users could wear 1-pound ankle weights, and advanced users can use 5-pound ankle weights. Area Targeted: Gluteus maximus
