5 Exercises for a Sexy Brazilian Butt

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5 Exercises for a Sexy Brazilian ButtYou don’t have to head to Rio to get tight, lifted tush muscles, a.k.a. a Brazilian Butt. Hit the gym to exercise your glute muscles with body-weight and free-weight exercises.  A few weeks with this exercise regimen means no more pancake cheeks and a booty that will turn heads while perfectly filling out your jeans.

Strive to do three sets of each exercise at least twice per week on nonconsecutive days. Use weights that are heavy enough to make the last couple of repetitions in each set feel difficult to complete, but with good form.

5 Exercises for a Sexy Brazilian Butt:

1536787301. Barbell Hip Thursts

WHAT YOU NEED: A barbell

IF YOU’RE AT HOME: Substitute a heavy book or jug of laundry detergent

WHAT YOU DO:

1. Lay down with your back on an exercise mat, with your knees bent and pointing up to the ceiling, and with your feet planted firmly on the floor. Your knees and feet should be hip-width apart.

2. Place the loaded barbell across your hips. Push your heels down into the floor, squeeze your glute muscles and lift your hips up while holding the weight in place, as if you were trying to thrust them through the bar. Squeeze your butt muscles and lift as high as you can.

3. Lower your hips back down to complete one repetition.  

4. Perform 3 sets of 8 to 10 reps each, taking a one minute break between each set.

HOW TO MAKE IT EASIER: Master the exercise without the use of a weight at first.

WHAT YOU ACCOMPLISH: This exercise targets the largest of the butt muscles, the gluteus maximus, and gives you the bonus toning of the calf and hamstring muscles.

Next: Reverse Lunges…

780558152. Reverse Lunges

WHAT YOU NEED: A pair of dumbbells

IF YOU ARE AT HOME: Hold a gallon of water jugs

WHAT YOU DO:

1. Stand with your feet hip-width apart and hold a dumbbell in each hand hanging alongside your thighs.

2. Step your right foot back approximately two feet and bend your left knee until the thigh is about parallel to the floor. Stay upright and make sure your left knee stays behind your toes as you keep the left shin perpendicular to the floor.

3. Step back to the starting position, pushing through your heels to emphasize the muscles of the glutes. Repeat with the left leg to complete one repetition.

4. Do 10 to 15 reps total.

HOW TO MAKE IT EASIER: Ditch the weights and use your body weight only.

HOW TO MAKE IT MORE CHALLENGING: Do all the repetitions on one leg before moving on to the other.

WHAT YOU ACCOMPLISH: You build your whole lower body along with your glutes with this exercise.

Next: Plié Squats…

Jump squat fig.13. Plie Squats

WHAT YOU NEED: One heavy dumbbell

IF YOU ARE AT HOME: Hold a jug of laundry detergent or a phone book

WHAT YOU DO:

1. Stand with your feet spread wider than shoulder-width and turn your toes out 45 degrees. Hold the dumbbell with both hands and allow it to hang toward the floor.

2. Bend your knees and lower your tush toward the floor.  Keep your back straight; avoid bending forward as you squat. Pause when your thighs are parallel to the floor, and press your heels in to the floor as you rise back up. This completes one repetition.

3. Perform 3 sets of 12 to 15 reps each.

HOW TO MAKE IT EASIER: Do the exercise with no dumbbell.

HOW TO MAKE IT HARDER: Increase the weight or the number of reps.

WHAT YOU ACCOMPLISH: This exercise lifts sagging glutes.

Next: Kettlebell Single-Leg Romanian Deadlifts…

kettlebell-single-leg-deadlift4. Kettlebell Single Leg Romanian Deadlifts

WHAT YOU NEED: A single kettlebell

IF YOU ARE AT HOME: Use a gallon jug of water

WHAT YOU DO:

1. Hold the kettlebell handle in your left hand as you balance on your left leg.

2. Without locking your left knee, hinge your body forward at your hips while extending your right leg straight back behind you in the air, squeezing your right  glute to lift your leg back.

3. Once your torso is parallel to the ground, return to a stand. Try not to touch the right foot to the ground; then repeat the move again.

4. Perform 10 complete repetitions of the exercise on one leg, and then switch legs and repeat 10 more.

HOW TO MAKE IT EASIER:  Skip the weight and touch your hand to your toe.

HOW TO MAKE IT HARDER: Hold a kettlebell in each hand.

WHAT YOU ACCOMPLISH: Get strong hamstrings and lower back muscles along with pumped up glutes. You’ll also hone balance.

Next: Barbell Squats…

Squats II5. Barbell Squat Exercise

WHAT YOU NEED: A heavy, Olympic barbell

IF YOU ARE AT HOME: Use dumbbells or another heavy household object hugged against your chest.

WHAT YOU DO:

1. Stand with your feet just slightly wider than shoulder-distance apart. Position the barbell across the back of your shoulders (or against your chest if you aren’t using a barbell).

2. Bend your knees and hips simultaneously to lower your thighs to the point at which they are about parallel to the floor. Hold the lowered position for two counts.  

3. Return to a standing position. Keep your knees behind your toes, preferably aligned over your ankles, and your back straight.

4. Perform 12 to 15 repetitions.

HOW TO MAKE IT EASIER: Master the exercise with just your body weight first.

HOW TO MAKE IT HARDER: Load extra plates onto the barbell.

WHAT YOU ACCOMPLISH: The squat exercise is the quintessential glute muscle enhancer. If want a rounded, Brazilian booty – do not skip this move!


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