Exercises for Brazilian Gluteal Muscles – Firmer and Sexier Butt

Head to toe, front and back, the image matters. And an important part of it is a nice shapely butt.

To have a Brazilian style derriere – firm and sexy, all that you have to do is to exercise your gluteal muscles for as little as 5 minutes per day.

The most recommended exercises are:

1. Plie

• Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
• Tuck tailbone under and contract glutes.
• Lower body into a plié squat as low as you can go without allowing knees to creep past toes.
• Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.
• After 20 reps, pulse at the bottom for 20 seconds.

2. Touchdown

• Stand with feet shoulder-width apart, toes pointed forward.
• Squat down until knees are bent 90 degrees.
• Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor.
• Raise left hand in front of face, palm facing out.
• Return to starting position and repeat, alternating sides.

3. Explosive Lunge

• Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.
• Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge. Continue alternating sides.

4. Single-Leg Squat with Towel

• Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.
• Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.
• Slowly draw right leg back to start for a count of 4 while straightening left leg.
• Repeat for 30 seconds; switch sides.

5. Squat with Kick-Back

• Stand with legs shoulder-width apart, arms at sides.
• Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.
• Return to start and switch sides.

Walking, running, hiking are also recommended physical activities for a firm butt.

 

Read more:

• Fitnessmagazine.com