Brazilian butt workouts are strength training exercises that focus on the area surrounding your backside. Those muscles include the large "butt muscle," or gluteus maximus, the gluteus medius, which is situated on the outside of the hip/pelvic area, and the gluteus minimus, which is a fan shaped muscle that sits just underneath the gluteus medius. Movements induced by Brazilian butt workouts focus on strengthening these muscles, which leads to more definition and a leaner look.
The Myth of Spot Reduction
You can't really "spot reduce" your problem areas, which are only problems because there is a layer of fat there hiding your beautiful definition and tone. The way to show off those nice tight buttock muscles is to lose some of the body fat surrounding them. Cardio and cross training can help you shed unwanted inches. Strength training ensures that once your excess is gone, those gorgeous muscles underneath are ready to be admired in time for swimsuit season.
Muscle Burns (and Weighs) More Than Fat
Your body works hard, even when you're not. That stubborn pound of fat wrapped around your hips and buttocks is still burning about five calories a day, even if you're just sitting on it. Those strong, lean muscles hiding underneath it, however, are burning up to 30 calories a day. It's true that muscle weighs more than fat, because it is more dense and working harder -- even at rest. Strength training and muscle building lead to faster fat loss, and can be performed indoors on hot afternoons.
Benefits of Strength Training
Strength training not only shapes, firms and tones those hotter than hot muscles of yours, it also helps you stay healthier and prevent injury. According to the Centers for Disease Control, regular strength training provides pain relief, reduces risk of injury by restoring balance, increasing bone density and strengthening connective tissue, and even helps prevent heart disease and diabetes. It can also boost your mood and help you sleep better, leading to a rested, happy and confident you.
Brazilian Butt Moves
You can add variation to some fairly common exercises in order to get even more benefit from them. Try doing plie squats -- with your toes pointed outward -- instead of regular squats. The next time you are doing lunges, add a jump between each, and switch sides while you're still in the air. Do hip raises with one foot at a time elevated, and focus on tightening your gluteals while you make the movement. Whatever you do, your body will thank you by being stronger, leaner, and less injury-prone.