Fitness specialists agree that even a flat backside can be toned
Planet Fitness
Mzansi’s popular squat master Nkululeko Dlamini might have been on to something with his random butt exercises that he has been known to break into even in public spaces.
The number of women globally who have been jetting off to Turkey to fetch the booty that their mama didn’t give them suggests that a beautiful backside is the hill many are willing to die on.
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Tough economic times have, however, been standing in the way of many who yearn for a Brazilian butt lift (BBL), which reportedly costs roughly R100 000.
Hitting the gym has for many years been one of the most popular New Year’s resolutions among many, and Dlamini’s famous backside is a testament to the kind of results that people can look forward to if they are serious about this investment.
Noticing how the Latin or Brazilian-inspired exercise routine dubbed a Brazilian Booty Blast (BBB) was in high demand at his gym, the head of product at Planet Fitness Ceri Hannan decided to future-proof the programme for 2025 and beyond.
For 24 minutes, gym goers undertake 24 butt-targeting exercises, most of which are resistance-based. The exercises which also encompass joint action include bridges, lunges and of course squats.
Hannan explains:
I suppose we can call it the natural way of getting a BBL because the activation bands, the tempo and the time on the tension give you the booty of your dream without getting the surgery.
Because the booty blast also burns calories and works on other core muscles like the stomach it can actually result in enhancing one’s physique more holistically. Hannan says it is more than just about what is trending aesthetically as it also works on the back, mid-section and hips.
Independent fitness specialist Tlou Mokwele agrees that you build up glutes and muscles when you do these exercises, saying even folk whose backsides border on being flat can benefit.
Mokwele elaborates:
Yes, it depends on the body structure, but even if you are not thick, muscle and glutes will still develop if you eat well while you are busy doing the exercises. You must eat a lot because food is important for building muscle, don’t let them lie to you about diet plans that say you must eat this or you must leave that.
He adds that protein is very important, however, you can eat whatever you want to build muscle and do so consistently as insufficient food intake will hinder the progress.
No need to go all the way to Turkey for a sexy butt, there are exercises you can do
Just like weight loss and other exercise goals, various buttocks respond at different intervals to the booty blast depending on genetics, diet and other factors.
Hannan adds:
While one person’s parents may bless them with naturally athletic muscle fibres, some people’s genetic predispositions may differ. We know the exercises and the muscle, time and attention theory works but the rest is up to human effort.
He refers to the body transformation known as hypertrophy to describe the effects of abandoning the exercise routine whether for personal reasons, financial constraints or other factors.
By definition, hypertrophy is the growth of muscle that people achieve through exercise.
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“When you lose muscle mass you just lose the size and the physical tone of that muscle. But it’s physiologically impossible to lose the Brazilian booty provided that you keep at it. Just like anything else in life, when you don’t use it, you lose it.”
Other health benefits of the BBB are increased lymph tissue and bone boosting which has osteoporosis prevention benefits. As with most things in life, Hannan recommends starting the journey of health and wellness early in life.
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