We hear it all of the time. Women want a firm perfectly round backside. Brazilians are known for their sculpted, curvaceous glutes. That’s why we want to share with you the 20 minute Brazilian butt workout:
Alternating One-legged bridge
Start lying on your back with your feet flat on floor and shoulder width apart, with one leg extended and one foot flat on floor, lift your hips up as high as you can in line with your spine, pushing with your heel while using your glute muscles, exhale and squeeze and contract your glute as you bring your hips up, inhale as you bring your hips down. Repeat for 12-15 reps. Alternate side.
Once you bound out to the side, stick the landing for 1 = 1 1.5 seconds to really work on the balance and stability of that leg. In order to “stick” the landing, you want to focus on sinking into the leg and flexing your hip, knee and ankle in unison. This will create stability and also lessen the impact on the joints.
Then, use that leg to then bound out to the other side and repeat the landing technique to really work those but muscles. Make sure that you continue to hold for a two second count on each landing and focus on the power and speed of each jump, not the speed in between jump. Perform 12-15 reps on each leg.
Plank Leg lift
Start in a push up plank position with hands positioned underneath shoulders. Extend one leg from the hip while keeping abs braced, slowly pause at the top of the contraction squeezing that glute muscle. Remember to keep spine straight without arching lower back. Alternate leg lifts. Perform 12-15 reps. On each side.
Extend both of your arms out in front of you. Keep your elbows slightly bent. Make sure to stretch your arms as far out as you can while still keeping your elbows bent and position your arms so that your palms are facing the floor. Lift your legs and arms off the ground as if you are flying. You want to keep your core braced. Make sure you lift your arms and legs simultaneously to maximize the effectiveness of the exercise. Squeeze gluttes at the top of your contraction. If you find lifting both arms and legs too difficult, you can lift alternate legs and arms at one time. In other words, lift your right arm while lifting your left leg and vice versa. Perform 12-15 reps.
No gym. No equipment. No problem. These 4 body weight butt blasting exercises will round, lift, and shape your butt in no time. So get going, and don’t forget keep fitness first!