Special workout: bottom

Posted in Fitness

The bottom is one of the most common focuses for workout routines and there are several exercises you can do to tone these areas. See our special workout for legendary legs here (link to article).

Gluteal muscles that compose the buttocks are divided in three: gluteus maximus, gluteus medius and gluteus minimus. This structure is what allows rotation of the hip joint, abduction and extension movements. To shape these muscles, you should perform diverse workout sets, while making sure to avoid using the same exercises time and time again.

The gluteus maximus is the most superficial of the three and it’s the one that most defines the shape and tone. To train your glute muscles, you should chose machines, weights and gym equipment as these are large muscles and so results are harder to obtain if there is no equipment involved, that generate an extra push. Here are some of the best exercises you can do to shape up your bottom and work on all three sets of muscles with different strategies.


At your club:

With the aid of the right machines, you’ll be strengthening your muscles while simultaneously toning and shaping them. If you chose to combine these with fat burning aerobics solutions too, it will promote weight loss. The equipment you can use at your club will isolate the muscles and focus on effort and repetitions.

If you’re looking for extra motivation we suggest you try one of our classes or personal training sessions. With ‘Made in Brazil’ you’ll be able to benefit from a pumped up group of people with a shared goal as well as quick burning results.

A personal trainer will be able to guide you into reaching your goals by designing a specific program for your body type, lifestyle and needs.

For each of the machines, select how much weight you’ll be able to push and perform sets of 15 or 30 with a 30 second interval, then repeat. Here is circuit focused on the lower body and bottom:
• Leg press
• Hip adductor
• Hip abductor
• Leg Curl
• Leg extension


Outdoors or at home:

If you’re looking to shape your bottom without gym equipment you can still workout at your club choosing running, cycling or step. But you can also take the exercise outdoors (even a flight of stairs can do wonders) or opt to workout at home. Here is a set of workouts you can use as an indoor:

Back lounges
15 sets x 2 repetitions.

Walk lunges
7 sets x 3 repetitions.

Pelvis uplifts
15 sets x 2 repetitions.

Squats
15 sets x 2 repetitions.

Step
15 sets x 2 repetitions.

Note: For extra efficiency use wrist/ ankle weights.

Posted in Fitness