marlin travel canada: The Brazilian Bum Workout by Aimie Smith | Fitness News

Published on October 10, 2012 by FASTERSally ????? No Comments

Like everyone else who knows that ?working the biggest muscle group (i.e. the glutes) will have great effects on metabolism and physique?, I have always tried to work my glutes a lot. However, in?my 10 years experience in the gym, I have also noticed that the glutes are a huge contributor to all sorts of issues when not lengthened effectively?

When kettlebells came back into ?gym fashion? it was so exciting to have an exercise to really get the glutes firing. But have you noticed that so many people who work their glutes by doing their kettlebell swings normally have very tight glutes and it takes ages to see results? And the same is also true of anyone who uses ?the clam? exercise from Pilates and the Abductor machine!

Well my friends, I have a much friendlier way to get a tight tush which won?t leave you with the back ache, hip ache and other problems associated with tight glutes.

My approach is simple really ? stretch the muscle to work it! (instead of tightening the muscle to then have to sit in a stretch for 15 mins to undo all that tightening). This approach not only saves you valuable time, effort, energy and butt ache, but will also get you the tight toned derrier of a sloggi thong model! I promise this approach will get you sweating, and you?ll start noticing a difference in the shape of your derriere in just 3 weeks!

The Brazilian Bum Workout

In the last 18 months I having been using the Faster ?load to explode? method (i.e. lengthen a muscle to cause it to contract maximally) when training my clients, and all of them have noticed a huge change in their posterior (I have even had a few ladies who have told me their husbands are thrilled with their bottoms, which look better than when they were in their 20s!). Not only that, but the ciatica and hip and lower back issues are now a thing of the past!

So here is Angela (a client of mine), telling us her glute story, as well as an example of some of my favourite exercises for getting that Brazilian Bum?

The program demonstrated in the video above is one that I used with Angela specifically but you can try it too!

Week 1: Do each exercise in a circuit (i.e. do one exercise after the other) for 30 seconds per exercise. Perform the circuit two times. Do this 2-3 times a week.

Week 2: Do each exercise in a circuit (i.e. do one exercise after the other) for 45 seconds per exercise. Perform the circuit three times. Do this 3-4 times a week.

Weeks 3-4:?Do each exercise in a circuit (i.e. do one exercise after the other) for?60 seconds?per exercise. Perform the circuit?three?times. Do this 3-4 times a week.

Once you have done this work out 3-4 times per week over the 4 weeks you should see a great improvement in your rear view