It goes without saying that the majority of fitness professionals discourage you from spot-training any one particular area for exercise or weight loss. However, bestselling author Tim Ferriss makes a strong case in favor of kettlebell exercises for women who want to get a bigger butt.

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

Inspired, the Kiwi performed an experiment in kettlebell training on his then-Chinese girlfriend on the art of “perfecting the female posterior.” Within 4 weeks, the girlfriend, a woman with a “surfboard” body, became one of the top ten sexiest girls at 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 her hamstrings. The answer was kettlebell training, specifically swings.

Kettlebell Swings for a Sexier, Higher Butt

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

“By swapping ineffective cardio for shorter, more intense bursts of kettlebell activity, you rev the metabolism like crazy,” says Caroline Radway, kettlebell fitness expert. “You preserve lean muscle, blast fat, and keep your body burning calories for hours after you’ve finished.”

Here are directions for performing kettlebell swings that will help you get a bigger butt:

• Stand with your feet between 6 to 12 inches apart on either side.
• Place the kettlebell six inches in front of you on the floor.
• Use both your hands to get a good grip on the handle. Without standing up, hike the kettlebell back and up behind you between your legs. You should feel as if you’re about to sit back on a chair.
• Come to a complete stand, popping your hips forward with the assistance of the kettlebell’s momentum. Allow the momentum to guide your body to swing back into a hinge position as you repeat the movement.

Tips for Effective Kettlebell Swings

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

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

Imagine that you’re pinching a penny between your butt cheeks when popping your hips. This creates a forceful pop that engages your gluteal (butt) muscles even more. “If your dog’s head gets in the way, it should be lights 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 overnight transformation, especially if you’re not using proper form. Consider investing in a few kettlebell training sessions to learn proper form so that you execute moves flawlessly to maximize your results and minimize your chances of injury.

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