In this article, we’re going to show you how to do eight gluteal exercises to help you activate your buttocks and get a Brazilian butt.
And all you need is 30 minutes a day and a lot of patience to do these workouts. If you are really dedicated and motivated, you will be rewarded with a Brazilian butt with this workout.
- SWIMMING PILATES
To start the exercise, first lie on your stomach with your face facing the ground. Next, you need to extend your arms over your head as far as you can and the same with your legs too, but they should be extended behind you.
Then make a movement by lifting your legs, arms and chest off the ground, making an arch with your back and the only contact you can have with the ground is through your quadriceps and lower abdomen. And while squeezing your abs, hold this position until you count to two, then you can return to the starting position.
- JUMPING SQUATS
Start by standing with your feet together and your hands clasped over your chest.
Jump feet out and simultaneously bend your knees to land in a squat position.
Imagine there is a chair behind you and bend your knees as if you were going to sit in the chair.
Keep your weight in your heels and try not to let your knees go past your toes.
And remember to keep your chest up.
Push off using your heels and return to the starting position.
- CURTSY LUNGES
The starting position is to stand up straight with your feet shoulder width apart and your hands together at chest height.
Cross your left leg behind you while keeping your hips straight. Next, take a step back and lower your left knee to the ground, keeping your right knee precisely above your right ankle.You should wait 2 seconds before rising and returning to the starting position by pressing down on your right heel. Reverse the process with the opposite leg.
Regular practice of this workout will reshape your physique and improve your physical health. This practice will exhaust you at first, but you will quickly develop the required physical condition. To get an effective end result, follow the directions in the picture and perform it correctly. Rep. 10 times more.
- FROG JUMPS
Start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Then squat down until your legs are at a 90-degree angle as you bend your knees. Jump into the air after touching the ground with your fingertips. Do this workout 10 times.