Whether pants in winter or in summer swimsuit, have a nice round butt is a real advantage that men appreciate. Models understands it very well and are very far from being satisfied with their natural curves. They take advantage of their potential to exercise. One of them, which is certainly the most frantic, or at least one that most programs through his Instagram page is Izabel Goulart. The photo below gives reason to continue their efforts.
The Brazilian supermodel posing for Victoria Secret often with whom she has worked for several years and has been an angel of the brand from 2005-2008. Since it is present in fashion shows to present the best dresses below the lingerie brand. She also works with other brands of underwear and appears on the cover of magazines with simple bikini always. In the bathroom, belt, or shorty, her ass is always perfectly placed where it is almost always to your benefit. So we looked in athletic training that allows you to have that little round butt as her.
Pilates, kickboxing, fitness, running, spinning, … Izabel Goulart made numerous activities for that dream body. She has the opportunity to practice several hours a day and does it thoroughly. To have the rear as Izabel Goulart, offer three exercises to do at home. Without the need of equipment, you will be able to perform these fitness exercises will not take long with 2 or 3 sessions per week only. Of course, it requires the advice of a doctor before the game and it is advisable to have some experience or be controlled by an external person to avoid making bad plays.
1/ Extension of the hip, leg bent
The first exercise helps the muscles of the gluteus maximus and hamstrings (back of thigh). You have to get on all fours on the floor in support of the elbows and knees. Move a little leg for shipping back being careful to keep the balance of the three supports. For this it is important that the elbows are separated by a shoulder width apart. The rear leg is the one that works, which should be bent with your foot toward the ceiling. The goal is to slow down until the thigh is in line with the rest of the body. It is important that you do not raise your leg too to avoid digging back and getting hurt. Contract your abs to keep your back well. It must be so flat throughout the exercise. Once the foot elevated, it must lower the leg slowly, but without touching the ground. Stop when the knee is one inch from the floor and repeat. Once the series switch legs and perform the same series.
Izabel Goulart perform this exercise with ankles agile to have more muscles. The first few weeks, it is advisable to perform this exercise without additional weight against an interesting variation, which can fully stimulate the buttocks, it is better to stay with the foot up to the end of a series and make very small movements in the amount of 2 inches away. These movements are fast and designed to burn to deplete muscle. This excellent tip can be used from a week of training.
Breathing: exhale during ascent
2/ Hip extension , straigh leg
The second exercise is very similar to the first. The starting position is similar, however, the leg will not bend but is tight (in fact, it’s almost like Izabel close monitoring in the image below). Once adjusted to the leg back and up to an inch of soil body must lift the leg until it is flush with the rest of the body. The descent is gentle and must stop before touching the ground to keep the rear in the contraction of the entire series. After several repetitions of this type, the change of the leg and thus initiate a series of stimulating the other buttock.
As indicated in the previous exercise, it must be compressed stomach and back straight to avoid injury. The head should be facing the ground as it does Izabel. If you practice with a mirror to see your movements, avoid head completely twisted, and just make a few glances from time to time.
When performing this exercise, the amplitude is limited since the foot comes fairly quickly on the ground. Izabel Goulart, who has experience, is perched on a bench. Of course, this is not an exercise for a beginner. Similarly, you can not start airing at the ankles like the top model.
Breathing: exhale during ascent.
The third exercise, and not least, is doing pushups. There are many ways to do them. For beginners, we recommend changing legs each time. Starting position is standing with his shoulder width apart feet basin. Take a large step forward and bend your leg back to get to it as Izabel on the photo below for the position:
- front knee should be above the heel and in no case shall pass
- the body should be straight, perpendicular to the ground
- the back of the thigh should be lying on the ground
- posterior knee extension should be close to the ground
Lift and squeeze the glutes of the front leg to drive up the muscle and try to limit the participation of other muscles including the quadriceps (front of thighs), which also involved a lot during this training exercise. Once standing, do the same but this time changing the leg. In the training plan following a repeat is a movement of the right leg and left leg.
If Izabel Goulart has ankles agile, we do not recommend putting more since it is of interest to those muscles simply buttocks. As for the arms, you can put as Izabel or simply place it on the hips.
Breathing: exhale during ascent
4/ Bonus: mountain hiking
If you live near a mountain or spend a day meeting, hiking is a great way to strengthen your back. Where relief is important, the hip joint is sought and buttocks are stimulated.
.Also Izabel Goulart is also a fan of hiking, as demonstrated in late January in the mountains of South Africa in the mountain climbing Lion’s Head Mountain.
To better prepare, offer a progressive training program to get round buttocks. At the end of each session, you have to do is stretch the buttocks.
- Monday (week 1): 4 sets of 10 repetitions of exercises 1 and 4 sets of 10 reps Exercise 2. Recovery: 1 minute
- Thursday (week 1): 4 sets of 20 reps of exercise 1 and then 4 sets of 20 reps Exercise 2. Recovery: 1 minute
- Monday (week 2): 2 sets of 10 repetitions of exercises 3 and after 4 sets of 10 repetitions of exercises 2 and 4 sets of 10 reps of exercise 1. Recovery: 1 minute
- Thursday ( week 2): 4 sets of 20 reps of exercise 1 and then 4 sets of 20 reps of exercise 2, then 2 sets of 10 reps of exercise 1. Recovery: 30 seconds
- Mondays ( week 3): 2 sets of 15 repetitions of exercises 3 and then 4 sets of 10 repetitions of exercises 2 and 4 sets of 20 repetitions of exercises 1. Recovery: 30 seconds
- Wednesday (week 3): 4 sets of 30 reps Exercise 1 and then 4 sets of 30 reps Exercise 2. Recovery: 30 seconds
- Friday ( week 3): 4 sets of 10 repetitions of exercises 3 and then 4 sets of 10 repetitions of exercises 1 and then 4 sets of 20 reps Exercise 2. Recovery: 30 seconds
- Mondays (week 4): 4 sets of 15 repetitions of exercises 3 and then 4 sets of 30 reps Exercise 1. Recovery: 30 seconds
- Wednesday ( week 4): 4 sets of 40 reps and then 1 year 4 sets of 40 reps of exercise 2. Recovery: 30 seconds
- Fridays ( week 4): 4 sets of 20 repetitions of exercises 3 then 4 sets of 20 repetitions of exercises 2 then 4 sets of 20 repetitions of exercises 1. Recovery: 30 seconds
After six weeks of training, you can restart the program from scratch with the fleet during the first two years. Good luck girls, think to have an ass as you will!