Lift And Tone Your Butt With Brazilian Exercises

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Who doesn’t want a perfectly shaped butt? The butt is a muscle like any other and can be lifted and toned. Following Brazilian exercises below to firm your butt only 30 minutes a day, at least 2 times a week, you will get desirable booty that attracts everyone’s attention.

1.    KNEELING GLUTE LIFT WITH PULSES

EXERCISE MOVEMENT: It’s super easy to follow, but very effective.

  • Kneel on hands and knees
  • Lift your left knee off the ground and bend your left foot (this is the first step of this position).
  • Raise your left knee some inches higher, then put it lower in a measured back to the starting position.
  • Finish one set of pulses and then hold the top position for some seconds.
  • Continue your second set.
  • Repeat with the right leg.

TIP: Don’t forcefully extend your lower back because it might cause injury.

  1. SINGLE-LEG BRIDGE 

EXERCISE MOVEMENT:

  • Lie on your back with one leg raised in the air
  • Extend your right leg at a 45º angle and keep your knees together.
  • Lift your lift your pelvis up
  • Slowly lower your body to the floor, but don’t let it touch the floor.
  • Switch legs to complete one rep.

TIP: Make sure you keep your hips up.

  1. RESISTANCE BAND CRAB WALK

EXERCISE MOVEMENT:

  • Stand with both feet on top of an exercise band.
  • Place the exercise band around your legs and hold the ends of the band.
  • With your back straight and your shoulders back, keeping your legs straight while walking sideways like a crab.
  • Bring your feet back together, then continue to the other side.

TIP: Use controlled movements and remember to keep tension in the resistance band.

  1. SQUAT WITH KICKBACK 

EXERCISE MOVEMENT:

  • Start with your legs a litter bit wider than shoulder-width apart and your arms at your sides.
  • Squat and transfer your weight on your heels of one leg
  • Lift up your opposite leg straight behind you then kick back
  • Return to starting position and repeat with others side.

TIP: Ensure you keep your back straight and look straight ahead during the period.

  1. STANDING SIDE KICKS

EXERCISE MOVEMENT:

  • Stand with your feet shoulder-width apart.
  • Put your hands on your hips, slowly extend right leg to the side at hip height to perform a kicking movement.
  • Then switch sides.

TIP: You can hold onto a piece of furniture/ fixed object for stability if you have trouble in keeping your balance. And be sure to keep inner thigh parallel to the floor.

  1. EXPLOSIVE LUNGES

EXERCISE MOVEMENT:

  • Stand with your feet together and put your hand on our hips
  • Lunge forward with your right leg.
  • Bend your knee 90-degree angle, making sure to not overextend
  • Jump up with both feet
  • Switch legs midair so that when you land. (You should land with your left leg in a forward lunge).

TIP: Keep your upper body tall as much as possible, don’t hunch.