Butt Workout For Women: Building A Brazilian Booty

Butt Workout For Women

Building a Brazilian booty comes down to doing the right exercises. This butt workout for women will have you on your way to a rounder and more toned backside.

Some women are gifted with an above average booty that is round and toned without having spent any time in the gym. Chances are, however, that if you’re reading this you aren’t one of them. Not to worry, because a rounder butt can be trained for.

You will have to work for it!

Whatever your goals, your level of success will be determined by how consistently and persistently you take right action towards them.

If you are serious about developing a rounder and better toned back side, you will have to prioritize working out.

You can train once or twice a week, but keep in mind that what you put in is what you will get out.

Prioritize training your glutes and your whole body will look amazing.

Setting Up For Success

You goal, in this case to get a rounder butt, must be paired up with a plan that sets you up for the highest chances of success.

Sounds simple enough, but so much of what so many women do in the gym is way off the mark.

Obviously, you can’t do every exercise under the sun. So you must select specific exercises that will best serve your purposes.

You will want to select exercises that maximize the involvement of the glutes.

This takes out stuff like leg extensions, hack squats, and leg press, as they primarily target the quads. You can even take out leg curls, as they mostly target the hamstrings.

The muscle fibers in your glutes are divided in to fast-twitch and slow-twitch groups. What this means is that in order to allow for full development you must target them with both high and low rep ranges.

The glutes are actually a system of muscle groups that are divided to serve multiple functions. They play a critical role in movements such as the hip extension, abduction, external rotation, and posterior and anterior pelvic tilting. Not only that, but your glutes are also involved in hip and spine stabilization, posture improvement, and injury reduction in the hamstrings and hip joints.

Do you realize why adding a single exercise for your glutes will barely do anything for you?

When setting up a program for your glutes, select four exercises which work the glutes from various angles without putting much strain on the lower back or the quads.

I will outline pairs of exercises that work different parts of the glutes.

You can choose one or two movements from them to avoid unevenly hammering your lower back or quads.

A point to be noted is to put bridging movements ahead in the workout as they involve maximum glute activation.

Brazilian butt lift

Feel The Burn

If you aren’t feeling the burn while you train your glutes, you are leaving too much on the table in terms of the maximum capacity for development.

This is actually a problem that comes up with most women in the gym: they just don’t push themselves hard enough and are afraid of breaking a sweat.

Make sure that you leave each glute workout with maximum burn. This is the golden rule to ensure your maximum effort for development.

A thing to keep in mind is that your muscles have no idea about the weight they are lifting. All they respond to is mechanical tension, metabolic stress, and muscle damage.

What it boils down to is not how much weight you can move, but how much weight you can move with your glutes. It is easy to get other muscle groups involved when training the glutes, so focus on really activating your glutes with each movement.

That being said, you must increase the stress applied to your glutes as you proceed with this program. Whether that be in the form of weight, tension, or volume you must get your glutes to adapt to new stimuli over time. A lack of doing so will result in a plateau and your glutes will lag in development.

booty workout for women

The Workout – Building A Brazilian Booty

The following is a 4-day workout put together by fitness coach and author Kellie Davis.

66 percent of the exercises target the glutes from multiple angles. The remaining exercises are compound upper body exercises.

For optimal results you should do a full-body workout four times per week.

The workout provided below is a sample combination of all of the best exercises for the butt.

The focus of each workout should not be on how long you train, but how well you feel each movement in the intended muscle.

A typical training session should be no more than 60 minutes.

The following is an overview of the exercises, sets, and reps for each day’s workouts. If you don’t know how to properly execute each movement, I have provided an exercise execution guide below.

Day 1: 

Barbell Hip Thrusts – 3 sets of 12 reps

Reverse Lunges – 3 sets of 10 reps

Hyperextensions – 2 sets of 10 reps

Dumbbell Overhead Press – 3 sets of 8 reps

Pull Ups – 3 sets of 3 reps

Cable Woodchop – 2 sets of 12 reps

Day 2: 

Kettlebell Swings – 3 sets of 10 reps

Barbell Squats – 3 sets of 5 reps

Deadlifts – 5 sets of 3 reps

Single Arm Dumbbell Rows –  2 sets of 8 reps

Dumbbell Bench Press – 2 sets of 8 reps

Day 3: 

Barbell Glute Bridges – 3 sets of 20 reps

Step-ups – 2 sets of 8 reps

Deadlifts – 2 sets of 10 reps

Close Grip Incline Press – 3 sets of 8 reps

Lateral Pull Downs – 3 sets of 8 reps

Planks – 2 sets of 20 seconds

Day 4: 

Romanian Deadlifts – 3 sets of 8 reps

Squats – 5 sets of 3 reps

Hip thrusts – 2 sets of 12 reps

Cable Rows – 2 sets of 10 reps

Push ups – 2 sets to failure

Butt Workout At Home

If you don’t have access to a gym, you can perform the following exercises at home.

This will not be as effective as working out at the gym, but will be more effective than not working out at all.

The following exercises and images are adapted from Women’s Health Magazine.

Exercise #1: Marching Hip Raise 

butt workout at home

  1. Lie on the floor facing up.
  2. Keep your knees bent with your feet flat on the floor.
  3. Form an imaginary straight line from your shoulders to knees by raising your hips.
  4. A) Raise one knee to your chest.
  5. B) Take back to the starting position, and raise the other knee to your chest.
  6. Proceed for the required number of reps.

Exercise #2: Single-Leg Hip Raise 

leg-raise

  1. Lie on the floor facing up. Keep your left knee bent and your right leg straight.
  2. Lift up your right leg to a point where it is in line with your left thigh.
  3. A) Push your hips up while your right leg is lifted.
  4. B) Keep the position, and return slowly to the starting position.
  5. Proceed for the required number of reps.
  6. Do the same with your other leg.

Exercise #3: Single-leg Deadlift 

single-leg-deadlift

  1. Maintain balance on your left leg.
  2. Raise your right foot behind you and bend your knee to a point where your right leg is parallel to the floor.
  3. A) Bend at your hips and slowly bring your body down to as far as you can, or to a point where your right leg almost touches the floor.
  4. B) Hold this position before pushing your body back to the starting position.
  5. To make this movement easier, rest your toes on the floor for balance instead of lifting up the foot of your other leg.

Exercise #4: Clamshell 

clamshell-for-butt

  1. Lie on the floor on your left side. Keep your hips and knees bent to about a 45 degree angle. Your right leg should be on top of your left lef with your heel clasped together.
  2. A) While your feet are touching, lift your right knee as high as you can while keeping your pelvis stationary.
  3. B) Hold the position before returning to the starting position. Keep your left leg stationary on the floor.

Creating A Routine

The above 4 exercises can be done with the comfort of your home.

As mentioned previously, your results will not be as significant as if you go to the gym, but it is much better than not taking any action towards your goals.

Start out by doing 4 sets of 10 for each of the 3 exercises every other day. See how you feel, and proceed to increase the reps and/or sets as you get more experienced with them.

Exercise Execution Guide

Hip Thrusts:

  1. Have a bench directly behind you while you are seated on the ground. If you experienced in this movement, keep a loaded barbell over your legs. If not, proceed without using the extra weight.
  2. If you are using extra weight, keep the bar directly above your hips, and your shoulder blades near the top of the bench as you lean back  against it.
  3. Generate force in your feet, and begin the movement by extending your hips. Extend up as much as you can.
  4.  Reverse the movement and return to the starting position.

Reverse Lunges:

  1. Stand, keeping your torso upright. If you are experienced with this movement, you can keep two dumbbells by your side. If not, continue without any extra weight.
  2. Step back with your right leg around two feet and lower your body down, whilst maintain an upright position with your torso. Take a breath in as you go down. Keep your knee in line with your toes as you come down. Doing so will prevent stress on the knee joint. Also make sure that you shin is perpendicular to the ground.
  3. Push back to return to your starting position as you exhale. Press up with your heels to bring the emphasis of the movement on the glutes.
  4. Proceed to repeat the movement with the opposite leg.

http://www.youtube.com/watch?v=LWaVpSqXDE4&t=0m45s

Hyperextensions:

  1. Tuck your ankles under the footpads of a hyperextension bench as your body lies along it.
  2. Keep your upper thighs across the wide pad. You can adjust the upper pad to do so. This will leave you enough space to bend at the waist without constriction.
  3. If you are experienced with this movement, you can hold extra weight in the form of a plate to add resistance. If not, then just cross your arms in front of you.
  4. Bend forward slowly while keeping your back flat. Take a breath in as you proceed. Continue moving forward to the point of feeling a stretch on the hamstrings. Go as far as you can without rounding your back.
  5. Raise your torso as you return to the starting position. Do not swing, and avoid arching your back.
  6. Continue the movement for the prescribed number of reps.

Dumbbell Overhead Press:

  1. Stand up with your feet at a distance of shoulder width apart. Have a dumbbell in each hand. Bring up the dumbbells to form a 90 degree angle with your upper and lower arms. This is your starting position.
  2. Extend through your elbow to lift the weights directly above your head. Do not use momentum from your legs and do not lean back.
  3. Stop for a few seconds at the top of the movement, and slowly return to the starting position.

Cable Woodchop:

  1. With a handle connected to a tower, move the cable to the highest pulley position.
  2. Maintain your side to the cable and hold the handle with one hand. Keep a distance of about an arm’s length away from the pulley, while the tension of the weight is on the cable. Your outstretched hand should be in line with the cable.
  3. With a shoulder width distance between your feet, grab the handle with your other hand while your arms are fully extended.
  4. Pull the handle down across your body towards your front knee. Do this while twisting your torso.
  5. Your back and arms should be straight while your core is kept tight. Pivot your back foot and keep your knees bent to get a full range of motion.
  6. Keep your stance and arms straight throughout the movement. Return to the starting position slowly.
  7. Repeat for the prescribed number of reps.
  8. Then, reposition yourself to work your opposite side.

Squats:

  1. Set the bar on a squat rack just below your shoulder level. With the chosen amount of weight, step under the bar while placing the back of your shoulders across. it.
  2. Hold the bar using both arms. Lift the bar off the rack by pushing with your legs while straightening your torso.
  3. Take a few steps back and maintain a shoulder width distance between your legs with toes pointed out. Make sure your head is kept up throughout the movement while you keep a straight back. This is the starting position.
  4. Bend your knees and hips while keeping a straight posture and head up as you slowly lower the bar. Keep going you form an angle slightly less than 90-degrees between your upper leg and calves. The front of your knees should be in line with your toes.
  5. Next, raise the bar as you push off the floor with your heels to return to the starting position.
  6. Repeat for the prescribed number of reps.

Stiff Leg Deadlift:

  1. With your palms facing down, grasp a bar.
  2. Keep your torso straight and your legs at or closer than shoulder width apart. Keep your knees slightly bent.
  3. Without moving your knees, lower the barbell to over your feet while keeping your back straight and bending at the hips. Keep going as you emulate picking something off the floor until you feel a stretch in your hamstrings.
  4. Extend your hips to bring your torso straight up again to reach the starting position.
  5. Repeat for the prescribed number of reps.

Single-arm Dumbbell Row:

  1. Place a dumbbell at each side of a flat bench.
  2. Place your right leg on top of a bench towards the end, bend your torso forward from the waist to a position where your upper body is parallel to the floor. For support, place your right hand on the other end.
  3. Use your left hand to pick the dumbbell off the floor. As you hold the weight, keep your lower back straight. Your palm should be facing your torso. This is your starting position.
  4. Pull the weight up to the side of your chest while keeping your upper arm close to your side and your torso stationary. Focus on contracting the back muscles as you reach the top of the movement. Really squeeze them. It is easy to get the arms overly involved in this movement. Your upper torso should not move, only your arms should. The forearms should have no work other than just holding the dumbbell.
  5. Lower the weight straight down to the starting position.
  6. Repeat for the prescribed number of reps.
  7. Repeat the movement with your other arm.

Dumbbell Bench Press:

  1. Lie down on top of a flat bench with a dumbbell in each hand resting on your thighs. Keep the palms of each hand facing each other.
  2. Lift the dumbbells up and hold them in front of you at shoulder width.
  3. Rotate your wrists as to keep the palms of your hands facing away from you. Create a 90-degree angle with your upper arm and forearm. This is your starting position.
  4. Use your chest to push the dumbbells up. Lock your arms at the top of the movement whilst squeezing your chest. Hold this position for a second and bring back slowly.
  5. Repeat for the prescribed number of reps.

Step-ups:

  1. Stand up with your feet together while facing bench.
  2. Step up by putting your left foot on top of the bench. Extend through the hip to stand up on the bench. As you stand on the bench, bring the knee of your right leg as high as you can.
  3. Step down from the box and repeat the movement with the opposite leg.

Incline Press:

  1.  Lie back on an incline bench. Using grip with which you are comfortable, lift the bar from the rack and hold it straight over you with your arms locked. This is your starting position.
  2. Bring the bar down slowly to a point where the bar is on top of your upper chest.
  3. Take a second pause before bringing the bar back to the starting position.
  4. Repeat the movement for the prescribed number of reps.

Lat Pulldowns:

  1. Attach a wide bar to a pull down machine. Adjust the knee pad to match your height.
  2. Sit down on the machine and grab the bar with the palms facing forward. Keep a grip wider of shoulder width.
  3. Bring your torso back to about 30 degrees as your arms are extended in front of you. Create a curve in your lower back while sticking out your chest. This is your starting position.
  4. Pull the bar down to a point where it touches your upper chest and draw the shoulders and upper arms down and back. Focus on really squeesing your lats at the point of full contraction. Your upper torso should remain stable, and your arms should be moving. The forearms should have no purpose other than to hold the bar.
  5. Hold the contracted position, while squeezing your shoulder blades, and slowly return to the starting position while your arms are fully extended and lats fully stretched.
  6. Repeat for the prescribed number of reps.

Seated Cable Rows:

  1. Attach a V-bar and sit down on a low pulley row machine. Place your feet on the front of the platform with your knees slightly bent and not locked.
  2. Grab the V-bar handle while keeping a natural alignment of your back.
  3. While your arms are extended, pull back to a point where your torso forms a 90-degree angle from your legs. Keep your back arched while your chest is sticking out. You should feel a stretch in your lats as you hold the V-bar. This is the starting position.
  4. Maintain a stationary position in your torso, and pull the handles back towards your torse while keeping your arms close till touching your abdominals. Really squeeze your back muscles and hold the contraction before returning back to the starting position.
  5. Repeat for the prescribed number of reps.

There you have it, an absolute action plan to have you on your way to the rounder butt you have always wanted. This butt workout for women is specifically designed to meet the desired objectives. Do it for 6 weeks and you are bound to see drastic improvement.

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