How to increase your loot (BBL)… WITHOUT going under the knife
The Brazilian Butt Lift (BBL) has become one of the most popular forms of plastic surgery in the US in recent years, with doctors reporting a rapid increase in the number of procedures made.
But the operation also carries serious risks, prompting medical experts to qualify it as one of the ‘deadliest types’ of cosmetic enhancement.
Fortunately, many other non-evasive options are on offer for those hoping to hone the perfect butt, from expert training moves to painless and easy cosmetic procedures that don’t involve going under the knife.
More than 61,000 BBL augmentations were performed in the US in 2021, an increase of 37% over the previous year. These numbers do not include the many women who travel abroad to receive BBLs for a lower price.
If you still want to achieve that curvaceous figure without injections or implants, read on for some of the best advice from fitness and cosmetic experts, and one treatment is said to deliver the results of performing 20,000 squats in 30 minutes…
A four-step workout to improve the buttocks with ‘excellent’ results
Kenny Guzman, who is a personal trainer in Tribeca, New York, with several celebrities on his roster, says he’s seen “incredible” results with his four-step glute-enhancing routine.
His glute-focused, purse-friendly workout programs typically last eight to 12 weeks and the same exercises are repeated each session. Two of the exercises use weights, and the trainer says the size of the weights can be increased as your strength improves.
She told Femail: “For the best results and a butt on the way to being like J-Lo, I would recommend doing that routine four times a week.” Building attractive and natural buttocks takes time. The exercises listed do an excellent job of not only working the glutes directly, but also building/defining the muscles around the glutes.
‘The combination of direct and indirect work helps to ‘polish’ the lower body and helps generate that ‘lift’ in the buttocks.’
Here Guzmán details the four key moves to unlock the perfectly sculpted butt:
1. Side Lying Hip Raise with Band
“A big part of growing your glutes is not only lifting heavy objects, but also hitting them from different angles,” says Guzmán.
‘You’re not going to need any weights for this one, but you will need a resistance band above your knees.
‘Place yourself with your elbow resting on the floor and your knees bent. You will be sitting on a side plank but with your knees close to your hips.
‘Lift your hips off the ground and open your top leg as wide as you can as you come up. He brings his hips and knees to the ground and repeats this for three sets of ten reps on each side. Be sure to keep your elbow just below your shoulder as you complete this exercise. It will give you the leverage you need and keep you from getting hurt.
two. goblet squats
“Take a dumbbell upside down and bring it to chest level with your elbows down,” explains the trainer.
The width of your feet isn’t as important as long as you can keep your heels planted and your knees facing forward as you go down. Shoulder width is usually a good rule of thumb.
‘You’ll start the movement by bending your knees and pushing your hips back simultaneously as if there was a chair behind you. Lower until your knees are about 90 degrees, making sure to keep your chest up for all ten reps.
“It’s also very important that you bring your hips forward and finish directly below the shoulders. Perform three to four sets of ten slow repetitions. PSA: You know you’re using the correct weight if you start to struggle on the eighth rep. I call this the eight repetition rule.
3. steps
“Grab a pair of dumbbells and find a bench or box at knee height,” advises Guzmán. ‘Choose the side you want to start on and step that foot into the box.
This will be your working leg. With dumbbells in hand, step onto the box without using much, if any, momentum from the opposite leg.
‘Slowly lower yourself back down while keeping your working leg on the box. Complete three sets of ten repetitions on each side.
Four. Staggered Stance Bodyweight Hip Thrust
“You can consider this a prerequisite for the ‘barbell hip thrust,’ which is widely considered the gold standard exercise for building the glutes,” he notes. “What shouldn’t go unsaid is how difficult it is to set up the barbell hip thrust.
The staggered bodyweight hip thrust is also an incredibly effective and simple way to hit your glutes. Place a bench against a wall and lie perpendicular to the bench with your shoulder blades resting on it.
Extend one leg and bend the other. This should put you with the heel of your extended leg on the ground and the other foot flat on the ground.
‘You’ll use that side to push into the ground and lift your hips up to bench height. Use the heel of the extended leg to help you out a bit. Focus on squeezing the glute on the working side at the top of each rep. Complete three sets of ten repetitions on each side.