Building a Brazilian butt is a real challenge few girls dare to take. Eating foods that make your butt bigger is not enough, alas. A powerful workout plan is all you need to get a Brazilian butt without turning to surgery. This way is painful and exhausting, but rewarding. Check out the ten most powerful Brazilian butt workouts that will totally transform your glutes and thighs.
1 Curtsy lunge
Grab two small dumbbells or a big one, step your right leg behind you and to the left so that your thighs cross, bending your knees as if you are about to do a curtsy. Your front knee must be aligned with your front ankle. Return to standing, and switch the sides. Make sure you keep your core tight. Do 4 sets of 12-16 reps.
2 Sprinter step-ups
The sprinter step-up is one of the best exercises you can do to build a Brazilian butt. It targets all the main large muscles of the legs and the bottom, helping to tone your booty and legs at the same time. Lift each knee as high as possible as if you are about to jump and run. You can make the workout more challenging by holding dumbbells.
3 Medicine ball squats
I know what you may think. Medicine ball squats do not look like a powerful workout, but they can help you build a Brazilian butt faster than you expect. You can perform the exercise even in your workplace. Just stand holding your arms straight out in front of your body, slightly bend your knees and perform a full squat. If you do not have a medicine ball, use any weight you have handy.
4 Straight leg bridges with a medicine ball
Lie on your back and place your legs on top of the ball. Pushing your heels down through the ball, lift your hips up to create a bridge position. Hold for a few seconds. Lower your hips back down and do a few reps.
5 Hip thrust with leg extension
Lie on the mat with your knees bent at 90 degrees. Lift your right leg straight up, raising your hips off the mat. While keeping your hips off the mat, pull right knee into your chest. Lift your right leg straight out at a 45-degree angle, hold the position for 10-20 seconds, pull your leg back and lower your hips down. Perform 12-15 reps with each leg.
Read also – 9 Best 5 Minute Butt and Leg Exercises
6 Butt blaster
Invest in a rubber resistance band to be a step closer to your dream butt. There are many exercises to perform with a rubber resistance band, but when you strive to build a Brazilian butt, you have to opt for workouts that target your glutes and hamstrings.Butt blaster is one of them.
7 Donkey kicks
Donkey kicks help you tone all three bottom muscles, making it an effective workout for building a Brazilian butt. Plus, they are easy to perform on a daily basis. Get on your hands and knees, raise a leg up behind you, keeping your knee at 90 degrees. Lower back down to the starting position, do 4 sets of 12 reps with each leg.
8 Split squats
Split squats, also knows as the Bulgarian split squats, can be performed in many different ways. But if you strive to build a Brazilian butt, you will need two kettlebells or dumbbells to activate your glutes.
Place a bench or a chair, or whatever, and stand lunge length in front of it. Rest the top of your right foot on the bench behind you. Holding a dumbbell or a kettlebell in each hand, lower the body. Your front thigh must be parallel to the floor and your rear knee should almost touch the floor. Raise your body back to the starting position and do 10-15 reps with each leg.
9 Kettlebell swings
Kettlebell swings are often considered as an upper body movement while in reality it is a powerful Brazilian butt workout. It trains your hips and hammers your glutes, making your butt look bigger and perfectly toned. Choose the right kettlebell weight for you and aim to do at least 25 kettlebell swings each day.
10 Squats with a single dumbbell
Squats are usually a go-to workout to tighten and tone your butt, but the squats with a single dumbbell is a more powerful move that will help you get a Brazilian butt at home. They are easy to perform and do not require any special equipment. Just invest in a single dumbbell or steal it from your boyfriend.
Read also – 10 Exercises That Will Transform Your Body
Though these powerful workouts will not help you get a butt like Kim Kardashian’s, but your booty will surely become bigger. You do not have to spend hours in the gym, 30 minutes a day will be enough to build a Brazilian butt in a month. Just be steady with your exercise routine and never skip your workout unless you are sick.
