Natural butt lift with gluteus exercises and RF treatments: how to achieve it

All our articles on bum lifting

• Natural butt lift with gluteus exercises and RF treatments: how to achieve it (this article)

• Non-surgical bum lift: everything you need to know

• Brazilian butt lift (BBL) surgery: is it worth it?

• BBL / brazilian bum lift and cellulite: all you need to know

A Brazilian butt with gluteus maximus exercises, HIFEM and radiofrequency treatments

Everyone would like to have a Brazilian butt, yet few would be prepared to go for surgery to achieve it, hence the popularity of so many “non-surgical bum lift treatments”.

Lack of exercise, excess calorie intake, sugar intake, sitting down for long periods of time and normal ageing, all result in skin looseness, the accumulation of excess fat, cellulite and water retention on the buttock area.

The result is a saggy bottom with puffy, spongy skin.

What is needed to achieve that sought after natural butt lift without the surgery

Natural butt lifting requires you to work both on the inside and the outside, in order to achieve best results. Working only on either will produce limited results. You cannot exercise your skin with weights and you cannot tighten up the muscles with a treatment.

“That’s great, but I don’t want to bulk up my thighs in order to lift my butt”, most women would argue.

Enter the Gluteus maximus: a muscle you can never have too much of

The ‘gluteus maximus’, the main butt muscle and the one that gives it its round, lifted shape, is the only muscle in the body that everyone, man or woman, would like to have more of. The bigger the better. The more “bulky” and toned the 'glut max' muscles are, the more lifted, toned and round your bum will look, without looking fat.

The solution then is to isolate just the gluteus maximus and nothing else, so that thighs don’t get bulky and the bum looks lifted and round, right?

Correct, with one small proviso: exercises will only work on the inside, but for best results, some work on the outside, i.e. on the skin, is also needed.

Exercise works on the inside, a strong skin tightening treatment works on the outside, and the two meet in the middle, for a really impressive bum lift without surgery.

The two-step natural butt lift plan

This two-step plan involves strengthening the inside with exercise and tightening the outside with radiofrequency and HIFEM treatments - with the two meeting in the middle.

Practically this means combining high intensity 'glut max' exercises you can do at home or at the gym and a strong, deep acting radiofrequency treatment for skin tightening and lifting, which can be done at a clinic (home RF machines are 100% waste of money and time).

Unfortunately, even at the clinic most radiofrequency treatments are ineffective or inefficient, despite all the tabloid newspaper and instagram hype, because the radiofrequency used in most places is either too superficial or too weak - or both.

The only radiofrequency treatment that does work, is 'high-power, deep-acting radiofrequency', i.e. RF that is STRONG ENOUGH and that acts DEEP ENOUGH inside the skin.

Anything else, just doesn’t really work, especially for the more curvy women, who actually need the treatment the most.

And this is why we only use this kind of RF at our clinic.

Gluteus maximus exercises for natural butt lifting

Regarding the gluteus maximus exercises, things are pretty straightforward. There is a variety of effective exercises, such as:

• Hip bridges / pelvic thrusts with a weight placed on top of your pelvis while lying down

• Hip extensions on the hip extension machine

• Donkey kicks with weights placed on the ankles

• Deadlifts

• One legged squats with dumbbells or nor and with the swiss ball between your back and the wall

These are the best exercises to isolate the gluteus maximus, without bulking up the quads, which most women don’t want to.

However, if you also want to tone up your quads, you can add the usual lunges and squats into this routine.

Just make sure you

• Use heavy enough weight so that your gluteus maximus muscle gets exhausted after each set of 10-15 reps

• Do about 5 sets per exercise routine

• Do this exercise routine 2-3 times a week

• Repeat for several weeks and see your bum getting lifted, naturally and functionally

That’s all that’s needed.

High-power, deep-acting radio frequency for natural butt lifting

The exercises will provide great results without surgery, by lifting the gluteus maximus on the inside.

And if you want even better results, you can also have a course of high power, deep tissue radiofrequency treatments, in order to tighten/lift the skin and reduce cellulite on the outside, for that coveted 'Brazilian bum' look: lifted, smooth and firm.

Just look for deep-acting radiofrequency treatment with at least 250 Watts of power (anything of lower power just doesn’t work), provided by an experienced, well-trained and knowledgable therapist (unfortunately most RF/ultrasound operators only receive one day's training - and zero training in the science of skin tightening or cellulite).

And don’t bother with the superficial RF varieties, such as bipolar, tripolar, tetrapolar or octipolar radiofrequency, will also be a total waste of your time.

Lifting yes, adding volume no

One word of warning though: no machine or treatment on this planet, except actual BBL surgery, can add volume (=fat) to your bum to create the sought after 'bubble butt' look out of a flat or a small bum, despite claims made by many unscrupulous practitioners.

This requires the addition of fat, which can only happen with a surgical fat transfer. Just don’t believe the lies / give money to fraudsters.

Of course there are always filler injections, but these are too temporary, too expensive, too dangerous and overall too unsatisfactory.

So it’s either surgery or exercise + radiofrequency.

How about building my butt muscles with a HIFEM (electromagnetic stimulation) treatment?

Electromagnetic stimulation treatments (HIFEM) do work but not in the 4 or 6 sessions misleadingly advertised.

This is just marketing hype and one must be really naive to believe that they can do 30,000 proper squats in half an hour just by lying down - with all 30,000 of them equivalent to the 60-75 heavy duty squats or other gluteus maximus exercises we described above. So it is really silly to pay more than £350 per session for such treatments.

Furthermore, HIFEM treatments do not provide the neuromuscular coordination that gym exercises provide.

This is the real reality, on the ground, away from the reality distortion field of marketing.

However, HIFEM treatments do add to gym abdominal or glute training sessions and 10-20 sessions do offer nice results which cannot completely replicated in the gym.

So at a realistic price point HIFEM treatments do make a difference, ideally in addition to gym work.

So if we were to ever sell this treatment at the clinic we would sell it at a reasonable price that makes sense for a package of 10 or 20 sessions, and we would tell the truth to our clients: 10-20, not 4.