When one thinks of Brazil, many people have two associations: Brazilian football and Brazilian beauties. Then, on a European scale, the exotic look is characterised by a desirable physical feature: a big, round and firm butt. There are few ladies who would not like to have such a butt.
That’s why, in this article, we’ll show you 8 glute exercises that will help you activate most of your butt and achieve a Brazilian butt.
And, all you need is to dedicate just 30 minutes a day to these exercises and have a lot of patience. If you are really dedicated and motivated, then the Brazilian butt will be a reward for you from this workout.
1. PILATES SWIMMING
To begin the exercise, first lie face down, with your face towards the floor. Then you have to extend your arms above your head as far as you can and the same with your legs, but they have to be extended behind you.
Then do a movement by lifting your legs, arms and chest off the floor, forming an arch with your back and the only contact you can have with the floor is through your quads and lower abdomen. And while you tighten your abs, hold this position until you count to two, and then you can return to the position as you started.
2. JUMP SQUATS
Start standing with your feet together and your hands clasped at your chest. Jump your 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 about to sit down on the chair.
Keep your weight on your heels and try to keep your knees close to your toes. And don’t forget to keep your chest up. Push off, using your heels, and jump back to the starting position.
3. LUNCH WITH REVERENCE
First stand straight with your feet shoulder-width apart and your hands together at chest height, this is the starting position.
Then, keeping your hips straight, cross your left leg behind you. Next, take a step back as you lower your left knee toward the floor, with your right knee directly above your right ankle.
You should pause for 2 seconds, then press into your right heel as you stand up and return to the starting position. Do the same with the other leg and repeat.
4. BURPEES
Do this exercise regularly, it will transform your body and improve your physical health. At first, this exercise will tire you out, but you will quickly get into the necessary physical condition. Follow the instructions given in the image and perform it correctly to achieve effective final results. Repeat 10 times.
5. FROG JUMPS
Start by standing with your feet shoulder-width apart and your toes pointing slightly outwards. Next, bend your knees and squat down until your legs form a 90-degree angle. Touch your toes to the ground and jump into the air. Repeat this exercise ten times.
