Brazilian women are known for their sculpted, curvaceous perky backside.
While often thought to be purely a genetic gift, this anatomical marvel isn’t solely about genes.
The secret to their perfectly shaped pair of cheeks is simple: their butt workouts.
You see, in Brazil, it’s all about the firm, lifted Brazilian butt, and it isn’t uncommon for these women to devote entire workout sessions to building their butt and nothing else.
The good news is, you too can get a pair of rounded cheeky buns by following the workouts that helped many Brazilian women shape their posteriors.
Years ago, Leandro Carvalho popularized the Brazilian Butt Lift Workout, and his signature moves were thought to be the ultimate path to sculpting the butt of his supermodel clients. But the truth of the matter is, it isn’t just his signature moves that matter.
You need resistance and the right exercises, and that's what most butt workout programs designed for women including the ones from Carvalho’s Brazilian Butt Lift are lacking.
In order to fully stimulate your butt muscles to build a fuller butt, you need exercises that target the right muscles at a higher activation level in a way that's particularly challenging to your butt.
If you ever watched Leandro Carvalho Brazilian Workout Videos, you’d notice that the exercises are purely body-weight.
This is all good and well, but some critical elements, resistance and challenge needed for a Brazilian butt workout are lacking in his programs.
To truly grow the size of your butt, your butt muscles need to be stimulated more and challenged constantly to avoid adaptation to the loads of the workouts.
The reason you can't treat your butt muscles the same way your other workout plans is because your butt muscles are naturally lazy.
They are made up of a high proportion of slow-twitch muscle fibers that like to conserve energy and do steady, longer duration work such as walking and distance running. But as long as you are working your butt in this state, it'll never shape up.
What you need instead is a butt workout that takes you beyond the slow-twitch mode and get into the fast-twitch level where all the butt building takes place.
Once the work load your butt receives becomes too great for the slow-twitch muscle fibers to handle, fast-twitch fibers begin to take over and perform the work it needs to produce strength, power and explosiveness.
To sum up, if you need a fuller, rounder, cheekier Brazilian butt, your workouts need to be intense and challenging enough for the fast-twitch fibers to come in and do their work.
Most women's butt workouts including Brazilian Butt Lift from Leandro just simply don't go past the workload where the fast-twitch fibers can take over.
It's one of the reasons why most women never get the perfect butt they want.
Another real secret path (more like a shortcut) to getting a perfect booty is performing better butt exercises.
It may not seem like much deciding between squats vs lunges or donkey kicks vs plank with hip extensions but the truth is these exercise choices make or break your butt workout and change the fate of you getting a Brazilian butt.
Most butt exercises target the butt. No question about it. But what's not apparent in most women's eyes is how much of butt muscles each exercise actually contracts and activates.
Depending on your choice of glute exercises, you may be working your butt at a 30% or 106% activation rate. (see the table below).
Let’s take a popular butt exercise you see many women perform including Instagram sensation Jen Selter: Body-weight Donkey Kicks.
According to Belmont University’s exercise muscle activation study, the Donkey Kicks only activate your glutes at an average of 34% of their maximum ability.
Let’s compare this to a similar, yet far more effective exercise, Front Plank with Hip Extensions which activates your biggest butt muscle, Gluteus Maximus at 106%.
That’s 400% more muscle activation than the similar butt exercise counterpart, the body-weight donkey kicks! Yikes!
Just like this high performing front plank with hip extensions, there are over a dozen other butt exercises that are far more effective at activating and engaging your butt muscles in way that can stimulate growth than your go-to donkey kick move.
It's truly eye-opening. Isn't it?
Can you imagine ever going back to your donkey kicks? I didn't think so either!
Now, imagine doing a workout plan built around the most effective butt exercises, the ones that activate your butt muscles at 80,90 and over 100%, and doing that for six weeks.
That's right. You will be sculpting, rounding and lifting your butt like you've never seen before!
The dream of yours, the fuller, rounder, perkier butt can definitely be yours with a program like that.
We wanted a plan like that to start building our ASSets (ASS-ets. get it??), so we built it and now it's available to you too!
It's the Brazilian Butt Workout Plan, the ultimate guide to a perfectly shaped butt.
It is all about giving you the most effective butt exercises that target all parts (there are three total) of your butt and continuously challenging your butt to keep growing your butt cheek to the shapely Brazilian booty you want.
Take a sneak peek:
The best part is, you can get a rounded, lifted Brazilian butt in as little as 6 weeks. Grab Fitwirr’s 6 Week Brazilian Butt Workout Plan.