Since the launch of Mia Brazilia back in 2005, I have designed my collection of women's activewear to deftly capture and convey the beautiful contours of the female booty. With the increasing, contemporary attention and focus on the posterior in popular magazines, television, and social media, Mia Brazilia customers daily approach me and ask, "How can I build that Instagram booty?" In the following blog, I will illustrate three lifestyle changes to assist you in building that desirable, well-contoured derriere:
1.) Develop a Dietary Plan Rich in Lean Protein, Carbohydrates, and, Yes, Fats
The first step in the evolution and shaping of your posterior begins in the kitchen. In order to develop a muscular, bubbly booty, it is imperative to incorporate enough protein into your daily diet to encourage muscle growth. For women who work out about 30-45 minutes per day, that should calibrate to 1.7 grams of protein per kilogram of body weight (To discover your body weight in kilograms, simply divide your weight in pounds by 2.2 to arrive at your weight in kilograms). Additionally, consume enough carbohydrates (between 20-40% of your diet) to provide your body enough fuel to power through your daily workout sessions and repair any muscle damage. Lastly, healthy fats should constitute the remaining 20-40% of your daily diet to regulate your's body's digestive and circulatory systems.
2.) Develop an Intensive, Muscle-Building Training Regimen
The evolution of your glutes will not be determined by only emphasizing what you can change in the kitchen. A high-impact, muscle-building fitness schedule is crucial in order to realize the changes in your diet in the kitchen. Even the most idyllic diet will not change your body unless you are willing to exercise vigilantly in the gym, incorporating tried-and-true, gluts-building exercises in your routine including lunges, squats, and dead lifts. Depending on your genetics, it can take anywhere from three to six months to add five pounds of pure muscle to your body. The heavier the weight-lifting, the larger the muscle gain.
3.) Develop a Daily, Butt-Building Cardiovascular Routine 
To amplify your newly-firming posterior, it is often helpful engage in daily butt-building cardiovascular exercise. If you perform cardio at a gym, step onto a body sculpting machine like a stairclimber that will challenge your upper thigh and glute regions. Or utilize a steep incline setting on a treadmill to maximize your walking or running habit. If your preference is a daily hike or walk outside, then locate a neighborhood or trail with ample hilly, rugged terrain that will challenge and activate your glutes throughout the cardio exhibition.
By embracing these three challenging, yet achievable lifestyle changes, anyone can begin the process of strengthening and sculpting their derriere region. Maintaining a disciplined, daily approach to your diet, weight training, and cardio routine will enable you to achieve that Instagram Booty that the modern-day women relishes!