Be a booty Queen
Brazilian lingerie models: are they born or made? Surely the curvy-but-compact body type with the round, ample-for-a-model bottom typified by the supermodel Gisele Bündchen (now expecting her second child) can’t be actually achieved.
A gravity-defying backside can only be conjured by genetics — right?
Wrong, says Leandro Carvalho, the Brazilian fitness trainer who has worked with Bündchen, and is responsible for keeping many of the Victoria’s Secret models (including the Brazilian “veteran” Alessandra Ambrosio, 31) and their famous bottoms in shape.
New York-based Carvalho, whose Brazil Butt Lift DVD is a bestseller in the US says: “Everybody thinks they are born that way, but actually it’s hard to have a flat stomach and a sexy, round body without working at it. The models can lose their contracts if they get too skinny, so some of them are working very hard to stay slim but get a bigger butt.”
Originally from Rio de Janeiro, Carvalho has been in the fitness industry for 24 years and was introduced to Ambrosio at a party eight years ago. “She hired me on the spot. Her trainer was making her do too much heavy weights, and she was worried about getting too masculine. But she trusted me. In Brazil we know it is all about the perfect butt. It’s a cultural thing for us.”
Carvalho uses what he describes as “triangle training” to target the three major muscles in the bottom (the gluteus maximus, medius and minimus).
For a rounder shape, we should work the gluteus maximus; to slim the hips and avoid saddlebags, work the medius; and for a higher bottom and longerlooking legs, work the minimus.
The exercises here show which moves activate which muscles. Do them four or five days a week for eight weeks, Carvalho says, and you’ll get results. As well as the DVD there is a diet plan and a line in body-sculpting workout gear.
Carvalho credits what he calls “The Latin Explosion” for the success of his formula: “When I started out, everybody wanted a smaller butt. But then women like JLo, Beyoncé and the Kardashians came along, and the trend went the other way.”
We feature six of Leandro’s 10 key exercises from his Brazil Butt Lift DVD.
Lie on your left side, propped on your left forearm and hip. Place your right hand on the floor, in front of you, for support. Extend your legs together, straight along the floor, in line with your torso. Lift both legs so they are hovering slightly above the floor, squeezing your inner thighs and butt cheeks. Slowly lift and lower your top leg. Create as wide a gap as possible between your legs, while squeezing your right butt cheek. Repeat 10 to 20 times, then switch sides. Add leg weights to advance the move.
Lie on your left side, as in the picture. Maintaining a right angle in your knees throughout, squeeze your butt cheek and lift your right leg up with your foot flexed towards the ceiling.
Hold, then slowly bring the knee down in front of your left leg to touch the floor. Repeat five to 20 times and then change sides.
Stand with your feet facing forward, left leg straight and right knee raised, bent at a right angle, right toe pointing down to touch your left knee. Holding your stomach in, raise your hands above your head and interlock your fingers. Take a wide step out to the right with your right foot, keeping your left leg straight and left foot flat on the floor. Stick your butt out, leaning your weight into your right leg, and bring your clasped hands down on to your right knee (when you are in a squat position, keep your knee aligned behind your toes). Hold for count of four. Push off your right foot and move back to centre, lifting your right knee and swinging your arms back over your head. Repeat five/ 20 times. Switch sides.
This capoeira move helps to create a fuller, rounder butt. Starting in a low squat, with your arms out in front of you at shoulder height, extend your left leg straight out behind you and place your foot on the floor. Simultaneously put your right hand down on the floor outside your right ankle and bring your left forearm in front of your face in a “guard” position. Hold for a count of four. Come back to a low squat, hold for a count of four, and then repeat on the left side. Keep your weight on your heels throughout and repeat 10 times on both sides, building up to 20 repetitions as you become more advanced.
Stand on your feet hip width apart, your hands crossed above your head. Cross your left foot way behind your right foot, turning your right foot out from the hip and placing the weight on the heel of your right foot. Bend both knees into a “curtsy”, bringing your hands to either side of your right thigh in a circular motion. Hold for a count of four. Pushing off your right foot, bring your left leg and arms back to your starting position, touching the floor with your left foot. Repeat on the other side, completing a total of 10 to 20 reps (one rep equals one “curtsy” on both sides).
A cardio workout that also strengthens the core muscles. From a standing position, step your right leg back into a lunge with both legs at a 90 degree angle. Your knee approaches, but does not touch, the floor. Bend your right arm in front of your chest and stretch your left arm out to the side. Pushing off your right foot, keep both knees bent and pitch your body forward slightly. Now swing your right leg in front of you, knee still bent, bringing your body upright and swinging your arms to the other side. Step forward with the right leg as far as possible, allowing your left heel to come off the floor. Go down into a lunge on the other side. To reverse, push off your right foot and come back to standing with your right leg lifted, knee bent. Swing the right leg back, pitching your body forward and swinging your arms to the other side again. Place the right foot on the floor behind you and come down into a lunge again. Repeat 10 to 20 times and then switch sides.
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