Get a bigger butt with kettlebell workouts

It goes without saying that most fitness professionals discourage you from training in a particular area for exercise or weight loss. However, bestselling author Tim Ferriss makes a strong case for kettlebell exercises for women who want a bigger butt.

With previous experience (and little interest) in kettlebell training, Ferriss was re-introduced to the power of the workout over lunch in Buenos Aires, Argentina, with someone he calls “The Kiwi.” With a BSE in exercise physiology, The Kiwi watched a professional Brazilian samba dancer balance tequila shots on the top of each buttock.

Inspired, the New Zealander conducted a kettlebell training experiment with his then-Chinese girlfriend on the art of “perfecting the female butt.” Within 4 weeks, the girlfriend, a woman with a “surfboard” body, became one of the ten sexiest girls in her school at the University of Auckland. She was literally bombarded by fellow students wanting to know what she did to push her butt so high over her hamstring. The answer was kettlebell training, specifically swings.

Kettlebell Swings for a Taller, Sexier Butt

Whether or not you plan on balancing shots of tequila on your butt, that would be nice, right? Today’s most popular fitness programs feature intense workouts that deliver maximum results in record time. For women, especially women who want to get an hourglass figure, kettlebell exercises are one of the hottest trends right now.

“By trading ineffective cardio for shorter, more intense bursts of kettlebell activity, you rev ​​up your metabolism like crazy,” says Caroline Radway, kettlebell fitness expert. “You preserve lean muscle, burn fat, and keep your body burning calories for hours after you’re done.”

Here are kettlebell swing instructions to help you get a bigger butt:

• Stand with your feet 6 to 12 inches apart to each side.
• Place the kettlebell six inches in front of you on the floor.
• Use both hands to get a good grip on the handle. Without standing up, lift the kettlebell back and up behind you between your legs. You should feel like you are about to sit in a chair.
• Come to a full standing position, pushing your hips forward with the help of the momentum of the kettlebell. Allow momentum to guide your body to rotate back into a hinged position as you repeat the movement.

Tips for Making Effective Kettlebell Swings

Avoid rounding your back. Keep your shoulders retracted (back).

Don’t squat. The movement is not supposed to be a squat. It’s supposed to feel more like you’re about to sit on the edge of a seat.

Imagine that you are pinching a penny between your buttocks when you raise your hips. This creates a forceful pop that further activates the gluteal (butt) muscles. “If your dog’s head gets in the way, Fido should be cool,” says Ferriss.

As you can see, you can get a bigger butt using kettlebell exercises for women, but you can’t expect an immediate transformation overnight, especially if you’re not using proper form. Consider investing in a few kettlebell training sessions to learn proper form so you can execute movements smoothly to maximize your results and minimize your chances of injury.