How to turn your booty into "Brazil nut". Top 8 exercises to achieve this result.

Hello, Stimmit and everyone, who reads my blog! Today I want to share with you some knowledge about how to look sexy  and delight you and others. This post is for women! But it can be useful for some men as well, because men also like to swing muscles

So let's start the topic of my message:

How to pump up your buttocks and become the owner of a sexual "Brazilian" ass? Make it similar to nut in appearance. I think you agree with me that for women the view rear is no less important than the front view.

First, some anatomy.

 The gluteal muscles of the body are presented by a pair of 3 muscles: most, medium and small gluteal.

 The function of the entire group is a hip swinging. The most of the muscles, i.e. gluteus maximus, is the largest one. Its function is to flex hip with outer swinging. Medium and small muscles´ function is to flex the hip with aside swinging.

If your lifestyle is inactive and you don´t need to pump up hip muscles, your buttocks will not get a nut shape as your body naturally doesn’t need it. So only sports can pump up a nice ass.

Let’s get down to the analysis of the very specific character, which helps us to make the ass "as a nut."

All depends on your aims. If you want to make greater ass or pull and formalize it, you need more heavy weights and approximately 2 training sessions weekly. Try 2-3 sets, of 8-10 repetitions each. The weights should be heavy enough to coup with (I can´t anymore) at extreme repetition. And conversely if you need to reduce the size of your ass and make it more small and neat, then "multiple repetitions" will do. It means you need to train your ass 5-6 times weekly, and to do 4-5 sets of 18-20 each. This is more aerobic work.

. Take small weights, that one can do the same 18-20 reps without prejudice to proper technique.

Which exercises helpto pump up the nice and elastic ass? Immediately all grieve or please you - as it will. 

Dear ladies, if you want to pump up the ass of your dreams, you need to squat. SQUATS ONLY ARE ABLE TO BUILD OR TIGHTEN SAGGING BUTTOCKS AND MAKE THEM ELASTIC AND ROUNDED! An ass can be shaped only by squatting. Also if you want to pull up and shape your buttocks, you still need to squat. If you don’t believe me, stand in front of the mirror and pull up your buttocks wit hands. You will see that the leg muscles also are pulled up and the leg visually appears smaller and neater.

Which type of squatting you need? Any squatting will do, but first of all it should be exercised with the barbell on the shoulders or on the chest. These two exercises are the basic ones and initiate work of gluteus, hamstrings and thigh quadriceps. Further, there are different types of squatting. You can squat on one leg, sumo squats, plie, flash-attacks standing on one leg and moving one step back and forward. 

These exercises are enough to pump up a dream ass. Also my advice is not to neglect the legs´ strength presses, exercises on legs´ flexion and extension in simulators. Also the video of this blog will explain more in details how to squat to pump up your ass. 

Before squatting I recommend you to do hyperextension. Do it without weights at the beginning, and later with weights. This exercise helps the ass to get ready to squat. Another good exercise for the ass is “bridge” exercise. Gluateal maximus muscles and biceps start working in full. You can perform it both with weights and without weights in a simple algorithm. Lift the pelvis upward, then pause, and then slow down.  Move your booty, the ass only is to push weights up. 

Romanian deadlift. It also can be a good tool for getting a dream ass. Include this exercise into your arsenal, it lifts the back of hips. 

Deadlift. Stand up straight, legs put together or apart at shoulders´ width. Take barbell or dumbbell. Dumbbell is better. Lean down, keep your back straight and pull back your ass. Legs may be slightly kneeled, that will create a static pressure in hips. Bent your body, position it in parallel to floor then make a pause - and slowly go upwards. Then go back to the start position. Bring to work the gluteus maximus muscles and biceps of the buttocks. Quadriceps will act as stabilizers. Also a lower back gets activated, that’s why don’t round your back to avoid injury.

Make lunges with barbell and dumbbells on your shoulders.. Lunges with a barbell on your shoulders or dumbbells allow to confidently balance and focus on the work of muscles. Intentionally load the buttocks and maximum fill them with blood, do not combine lunges with the legs´ change – because the legs´ change removes the load away from the muscles.

Auxiliary exercises for ass. These exercises just present all kinds of diversion, exertion and kick of feet. Among all the strides, please, focus on strides on all fours, strides standing back and strides lying on side. These 3 types of swings are good insulating exercises and, finally, give your training a certain taste. Otherwise the squats exercises only are cool bored. In the gym I do these  exercises.

Swings back on all fours. It is a very good exercise, which engages large gluteal muscles. Get up on all fours, and make leg to move back. For the greater effect, you can fix weights to shins and exercise repetitions in a scale mode, that is to start with the maximum number of repetitions and further to reduce the number gradually. This allows you to get the large gluteal muscles well trained after squats.

Back swings in standing position. Just a simple and efficient exercise. Stand leaning on the wall and make straight back legs´ swings. It is possible to increase the amplitude of swings and lean forward. In this case a greater efficiency of the exercise will be achieved. You can also fix weights to the shin, then make pause at the top point and slowly low down, then fast up – make pause – then slow down. It also activates the gluteus maximus muscles and hamstring muscles.

The rise of the pelvis in the supine position, so called Gluteal Bridge. In my opinion, it is also one of the most effective exercises as to the ass training.

  

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If your aim is to loose weight, then the first thing to do is to limit the use of carbohydrates in your diet, the second one is to drink at least 2 liters of water per day and the third is – to combine all of it with cardio and weights. In other words, you came to the treadmill or ellipse for 10 minutes. Then, physical training of your ass and then back to cardio for about 20 minutes more. So the effect will be better and faster. That's all. In my opinion, here I have offered the most effective exercises that can pump up a beautiful and sexy ass.

I foresee your smile of satisfaction from the first tangible results. Do not stop there, there is always room to grow further. Try to stay on top - it's a nice feeling. Success in one thing breeds success in another.

All photo shots were taken by my I phone 6S.