There’s a lot to be said about an awesome tush. Having a shapely butt makes any outfit look better. And when it’s swimsuit season, a firm and toned rear end is a must. At least if you want to be strutting confidently across the sand. And nobody does booty better than the Brazilian.
Whether you need to lose weight or just tone up, though, gluteal muscles fortunately responds to exercise rather well. It’s not that hard to get the best Brazilian booty in just a few short weeks.
With repeated exercise, you can shape your butt, tighten it up and out. Here are 7 ways to do just that.
If you like using weights during workout, then this is the exercise for you.
How to do it:
- Stand with your feet shoulder-width apart.
- Unlock your knees.
- On each hand, hold a dumbbell with an overhand grip.
- Make sure the dumbbells are several inches in front of your thighs.
- Lean forward until your back is parallel to the floor. Legs must be slightly bent while you do this.
- Keep the weights close to your body. Pause for a few seconds.
- Return to original position.
Do 10 reps at a time.
- Hip Raises with Exercise Ball
This exercise will help strengthen your butt and your core at the same time.
How to do it:
- Lie on the floor.
- Rest your feet on the top side of an exercise ball.
- Stretch arms out on the floor. This will help you keep your balance.
- Slowly push your hips up. Your body should be forming as vertical a line as possible from your knees to your shoulders.
- Using the bottoms of your feet, roll the exercise ball backwards to you.
- Hold for 3-5 seconds.
- Roll the ball away while bringing your hips back down to the ground.
Do 15 repetitions.
- Forward Lunge
One of the more popular butt-toning exercises, forward lunges are also relatively easy to do.
- Stand with your back straight, feet shoulder-width apart.
- Place hands on hips.
- Take a long step forward using your right leg.
- Drop your torso as low as you can go. Make sure you keep your back as straight as possible while you do this. Your right knee should be above your toe.
- Hold the position for 3 to 5 seconds.
- Go back to starting position and repeat, this time using your left leg.
Alternate your right and left leg lunges. Do as many repetitions as you can daily. As you get stronger, gradually increase the number of repetitions you do each day.
- Kettleball Swing
With the kettleball swing, you will need to do 15 repetitions at a time. Here’s how to do it:
- Stand with your feet a foot apart.
- Relax your knees, bending them slightly.
- Hold a kettleball firmly with both hands.
- Now slowly bend your knees and lower your torso to the ground. Your knees should be at a 45 degree angle when you stop.
- Keeping your arms straight, swing the kettleball between your legs.
- Then swing up, letting your hips move forward. Straighten your legs and raise the ball up to your chest.
- Bend your knees and bring the kettleball swinging back down.
- Pistol Squat
- Get a chair and put it in front of you.
- Keeping yourself upright, place one leg on the chair. Make sure both legs remain straight but keep your knees unlocked.
- Stretch your arms in front and clasp your hands in front of your shoulders.
- Bending your knee, lower your hips down while bringing your torso towards the floor.
- Try to drop as low as you can.
- Raise yourself up and repeat.
Do 20 reps per leg.
This exercise may take a bit of practice for you to be able to go lower. This is great for improving flexibility and can help tighten thigh and butt muscles, though, so it’s definitely worth the effort.
Squats is another popular exercise. It can be a bit painful to do, but no one can doubt that they work.
- Stand with feet apart. Keep your chin up.
- Extend your arms straight ahead, pointing forward.
- Drop your butt slowly. This motion should mimic your action when you’re about to sit on a chair.
- Arch your back as you descend. Keep the movement slow and your head facing forward.
- Go as low as you can while still maintaining your balance.
- Using your heels, push back up to standing position.
Do 10 reps per set.
This exercise is awesome because it can be done with or without dumbbells. And more than just stretching your gluteal muscles, it allows you to actually build muscles in the area.
- Get a box or a bench and put it in front of you.
- Place a foot on the box at about knee height.
- Lift your body up and step onto the box.
- Step back down until your other foot is back on the ground. Be sure to keep your back straight as you do it.
- Repeat 10 times on each side.
Again, if you want some extra challenge, it’s perfectly acceptable to hold a couple of dumbbells as you do your step-ups.
A gorgeous and toned Brazilian booty is possible. Just keep to these exercise regimens for a month and you’d have a lovely, swimsuit-worthy behind in no time.