Get a bigger butt with kettlebell workouts

It goes without saying that most fitness professionals advise against doing a one-time workout in a particular area for exercise or weight loss. However, best-selling author Tim Ferriss makes a strong case in favor of kettlebell exercises for women who want a bigger butt.

With previous experience (and little interest) in kettlebell training, Ferriss was reintroduced to the power of workouts over a meal in Buenos Aires, Argentina, with someone he nicknamed “El Kiwi.” Holding a BSE in exercise physiology, The Kiwi watched a professional Brazilian samba dancer balance shots of tequila on top of each buttock.

Inspired, Kiwi conducted a kettlebell training experiment on his then Chinese girlfriend on the art of “perfecting the female butt.” In 4 weeks, the bride, 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 who wanted to know what she did to pull her butt so high on their hamstrings. The answer was kettlebell training, specifically swings.

Kettlebell swings for a sexier, taller butt

Whether or not you plan to balance tequila shots on your butt, it would be nice to do it, 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 swapping out ineffective cardio for shorter, more intense bursts of kettlebell activity, you boost your metabolism like crazy,” says Kettlebell fitness expert Caroline Radway. “You keep lean muscle, shed fat, and keep your body burning calories for hours after you’re done.”

Here are instructions for doing kettlebell swings to help you get a bigger butt:

• Stand with your feet 6 to 12 inches apart on 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 stopping, walk the kettlebell back and up behind you between your legs. It should feel like you are about to sit down in a chair.
• Stand fully upright, swinging your hips forward with the help of the momentum of the kettlebell. Allow the momentum to guide your body to rock back to a hinge position as you repeat the movement.

Tips for making effective changes with kettlebells

Avoid bending 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 pop your hips. This creates a forceful pop that further engages the gluteal (gluteal) muscles. “If your dog’s head gets in your way, the light should go out for Fido,” 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 the proper way to smoothly perform movements to maximize your results and minimize your chances of injury.