Brazilian Butt Workout : Shape, Lift & Firm

Statistically considering, among all the body parts that can be worked-out, the greatest is the number of women who are exercising their butts the most.

For that reason, the following article will introduce you to 8 butt exercises that will help you to burn most of your butt fat and to achieve a Brazilian butt. Everything that is required from you is to spend only 30 minutes a day for these exercises and to have a great patience. If you are really dedicated and motivated, then the Brazilian butt will be a reward for you from this workout.

  1. Squat

Start the exercise by standing on both your feet so the same be on a distance same as your shoulder width and pointed straight ahead.

Start making squats so that your hips will be moving down and back.

Your feet should be in a flat position on the floor during the entire exercise.

The lumbar need to be curved.

When you will come to the part when you need to perform air squats, you need to go lower than your knees.

  1. Glute Bridge

Start the exercise by laying down your back on a mat that is placed on the floor.

Start the exercise by making movement with your arms outwards by your sides, so that the same will be away from your body.

Your arms need to be put in a position so that your hands will be turned upwards.

Then raise your hips upwards. For the final position your hips, back, and thighs need to be in a straight line, and you will achieve that by constant raising of your glutes upwards.

Try to keep your body into this position for a count of one and then you can return to the position as you have started by returning your hips to the ground.

Make a short pause and repeat the exercise.

  1. Fire Hydrants

Start the exercise by positioning your entire body on both your legs arms.

Your hands need to be places flat on the floor and on the same distance as your shoulder width.

Regarding your knees, the same need to be bent forming an angle of 90 degrees, and be on a distance same as your hip width.

Start the exercise by positioning your entire body on both your legs arms. Your hands need to be places flat on the floor and on the same distance as your shoulder width.

Regarding your knees, the same need to be bent forming an angle of 90 degrees, and be on a distance same as your hip width.

Our back and abs should not be moved and need to stay in a natural position.

Make a movement so that you are going to raise your right knee as bring it as close as you can to your chest.

While keeping your hips still, raise your right thigh outwards to the side.

Afterwards your raised leg need to be kicked straight back so that the same came up in a same line with your torso. Now you can return to the starting position.

  1. Donkey Kicks

Start the exercise by placing your body on all your fours on a mat.

Your hands need to be underneath your shoulders and your knees need to be under your hips.

Bent your right knee so that the same forms an angle of 90 degrees.

Then flex your right foot as you are going to lift your knee until reaches the same level with the hip. When done with this, lower your knee without touching the floor.

Make repetitions for this leg and when done switch the legs and repeat the exercise for the other leg.

  1. Jump Squats

Start the exercise by standing on your both feet, and the same need to be on a distance same as your shoulder width.

Then make a normal squat so that later you can engage your core and jump up immediately.

When you will return to the ground, lower and return your body into a squat position so that you can complete one repetition.

When you are returning back to the ground do that quietly and with a bit of control.

  1. Glute Kickback

Start the exercise by placing your body on your knees which are on the ground.

Bend your body at the waist and put your arms in front of you, on a distance same as your shoulder width, so that you will be able to form a push-up position.

The head need to be looking forward and the angle that your knees will form need to be between your hamstrings and the calves, and the same need to be of 90 degrees.

While you are breathing out, raise your right leg, so that the hamstrings reach a line same with the back.

The same need to form an angle of 90 degrees. While making this movement contract your glutes and try to hold this contraction for a second.

When finishing, your upper leg need to be in a parallel position with the floor and the calf need to be perpendicular to it.

While you are breathing in return to the starting position. Make a pause and repeat the same movements with the left leg.

  1. Isometric Squat with Toe Taps

This is the “booty burn” exercise because your muscles have less time to rest.

  1. Pilates Swimming

Start the exercise by laying down on your stomach, with the face towards the floor.

You need to extend your arms above your head as much as you can.

The same goes with your legs too, but they need to be extended behind you.

Make a movement by raising your legs, arms, and chest from the floor, forming an arch with your back.

The only contact that you may have with the floor is through your quads and lower abdomen. While squeezing your abdominals hold into this position for 2 counts.

Now you can go back to the position as you have started.