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Friday, February 13, 2015

BRAZILIAN BUTT WORKOUT (BBW) **My claim to fame**

 NOW: I'm not saying this is an easy one move-once a week-and you'll get this butt-workout. THIS BUTT, does a lot more than this 5 step move.  I do heavy squats among numerous other Booty and Leg workouts as you can find in any one of my workouts listed on this blog.  BUT (pun intended) This particular workout, is my favourite.  This Brazilian Butt Workout makes my butt ACHE and I love it!! It strengthens and builds the muscle in three key areas - This targets the Gluteus Maximus, Gluteus Medius and Gluteus Minimus.


When you target these three areas you are shaping your whole butt into a delicious round rump!
REMINDER:  If you have extra fat on the body, you will not be able to see changes as quickly.  This workout does help you lose weight but not as effective as High Intensity Interval Training (HIIT) So please include at least one or two HIIT sessions into your workouts per week if your goal is to lose weight.  If you are happy with your current weight and want to build muscle in certain areas (Easily confused with the mythical toning word) then stick to weight training and mat work.  BBW is a perfect workout for after every workout.
You will feel the burn and down the road you will see the benefits, do not expect them right away! This is a workout that if you keep up, you will be pleasantly surprised :)

NOW............THE BRAZILIAN BUTT WORKOUT EXPLAINED!
Go on all fours on a mat, arms and knees shoulder width, this is the Home Position.

Lets start with your right leg:
Now lift your leg, keeping a bent knee - as if you were peeing on a fire hydrant, down to home x 5
Now donkey kick , keeping a bent knee - as if you were kicking the ceiling, bring your knee down x 5
Now kick to the right - as if someone was beside you and you want to kick them down, back to home x 5
Now donkey kick, keeping a bent knee but pulse - as if you were tapping the ceiling x 5
Now kick your leg out tap the floor then up as high as you can  x 5

FEEL THE BURN?? Now Left leg!

After you're done the left leg, that is one set.  You need to do this workout in 3 sets.
Two more sets to go!!

Try not to rest in between sets, for the burn is stronger and the muscles are benefiting more! The goal is to do the three sets all in a row, then you can fall on the mat and scream in agony like I do ;)
Remember to stretch it out afterwards!

Hope you enjoyed my favourite workout tutorial,
Leave a comment and tell me what you think!!

-Auntie Ana xx