Harley Pasternak: World Cup Booty! How to Get a Brazilian Butt

07/09/2014 at 01:31 PM ET

Gisele Bundchen's buttRS/X17online

Harley Pasternak is a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. He’s also a New York Times best-selling author, with titles including The Body Reset Diet and The 5-Factor Diet. Tweet him @harleypasternak.

I must admit that I’m not much of a soccer fan, but (or “butt,” I should say) every four years I get World Cup fever like everyone else. This year, of course, the World Cup is in Brazil, known for beautiful beaches, capoeira and, well, Brazilian booties! That’s right: Brazil takes pride in the fact that its spectacular beaches are thronged with well-toned bottoms.

The following exercises will get you, too, on your way to backside perfection. Try three sets of 20 reps of each. Boa sorte (and sorry about that game last night, Brazil …)

Walking Lunge

Walking Lunge
Start by standing upright, feet together, holding two dumbbells at your sides (optional). Take a large controlled step forward with your right leg and lower your hips toward the floor as you bend both knees (almost at 90-degree angles). The back knee should come close to (but never actually touch) the ground. Your front knee should be directly over the ankle and the back knee should be pointing straight down. Push off with your left foot and bring it forward to the starting position. Next: Step forward and repeat with the left leg and alternate.

Step Across

Step Across
Stand next to a bench and plant your right foot firmly at the center of the bench. Pushing off with your right leg, bring your left up to standing and then crossing over behind you to the other side of the bench. Try not to touch the bench with your left leg when you bring it over. Then reverse the movement back to start. Try to keep your weight through your heel and avoid leaning forward, which puts too much pressure on your knee. Do all reps on one side, and then stand on the opposite side of the bench (or just turn around) to do the other side.

Stiff-Legged Dead Lift

Stiff-Legged Dead Lift
Stand with your feet about shoulder-width apart, with a dumbbell in each hand in front of you, palms facing in toward the front of your thighs. Inhale and, bending at the waist but keeping your back straight, push your butt backward and slide the dumbbells down the front of your thighs. Push your hips back as far as you can, feeling a stretch in your hamstrings. When you can no longer push your hips any further back, slide your hips forward back to standing. Repeat.

Single-Leg Squat

Single-Leg Squat
Start with all your weight on your left foot, with your right leg slightly bent and your right toe slightly touching the ground. Squat using only the muscles of your left leg, then come back up using only those muscles. Once you’ve done all your reps, switch legs.

Dolphin Extensions

Dolphin Extensions
Lying face-down on a flat bench with your hands securely holding onto the underside of the front of the bench, extend your lower back as you lift your straightened legs up as high as you can, then return them back down again. Try to keep your lower body from resting on the bench between sets.

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Showing 15 comments

Me on

We white girls got to do all the hard work to get a booty when every other ethnicity already has a butt! Not fair, lol!

lol on

This hilarious, at one time in history, big breast, big butts, thick lips, and dark skin was not acceptable by caucasians. Now they are willing to risk their lives, to look more ethnic, your fore fathers must be spinning in their graves.

gracie on

That pic is Gisele…great booty for sure

Anonymous on

The woman in the picture has nothing close to a Brazilian booty. Hope that was meant to be a BEFORE picture…

Marsha on

I gotta do all that?! lol. I’ll keep my American butt

whatever on

lay on your stomach and put the soles of your feet together ( knees have to bend, almost creating a diamond) and lift – BEST butt exercise ever. I try to do as many as possible (btwn 25-40 depending on my mood and soreness). The “dolphin” move he’s doing is good for lower back fat and love handles.

ivy on

Brazilian booty = toned and well proportoned for an individual’s shape. It DOES NOT = large and out of proportion as in Kim Kardashian.

whatever on

@ lol – you’re right and it’s hilarious the lengths some people go to get what we’ve had foreeeeever – God given, thankyouverymuch!

whatever on

@ ivy – Dimmy has transferred all of her body fat into a butt that is nothing short of deformed. Chick should’ve left it the way it was 3 years ago but she’d rather look like she’s suffering from elephantiasis of the butt b/c 1/56th of the population thinks a butt that big is attractive. My husband used to like her years ago but he agrees she looks terrible, almost cartoonish PLUS it’s sagging down to her knees without the SPANX.

Fay on

Don’t forget to hip thrust for better results – in addition to these.

Jamie Girl on

I don’t often post comments on websites but the title of this article warranted a response. Women of color have been brutalized in the world and media about our rear end, lips, hips, skin tone etc. Now you have some caucasian trainer telling you how to get Brazilian booty? Not a Black or Latino booty, but a Brazilian booty? What gives?

People Magazine should be ashamed of themselves for putting such nonsense on their site. If you can’t honor women whose ethnic origins give them shapely rear ends, hips and full lips, then shame on you. It is not enough to grace Lupito N’yongo (sp) on your magazine cover if you continue this nonsense by pretending that one can get a butt like women of African descent are born. You simply cannot get this by doing these ridiculous exercises!

For some historical context about the humiliation and ridicule heaped upon Black women because of their derriere, please read the true story of Saartje “Sarah” Baartman.

Mya on

Whoever that is in the picture DOES NOT have a great butt. It looks flat. That’s not a good example at all.

Tango on

WHO would want her body? The chick is straight up and down like a board. No thanks.

smilingdede on

If you are truly interested in reshaping your butt their are two great people you should look up:
Alicia Marie – The Booty Bible – Former fitness competitor, Fitness expert
Bret Contreras – Certified Fitness Trainer who specializes in glut development and author of several books, papers, etc.
Both can be found on Facebook to take a look at photos, articles, videos, etc.
Be well. Namaste

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