Brazilian fashion models are known for their curvaceous physiques, which have inspired a new workout trend. You can develop the muscles in your lower body by doing Brazillian butt workouts, which consist of a combination of exercises that target muscles in your glutes, hamstrings and quadriceps. Performing Brazilian butt workouts twice per week can help tighten, tone and lift your posterior.
Split Lunges
Split lunges are an explosive movement that stimulates the muscles in your glutes, quadriceps and hamstrings. Begin in a split stance with your right foot in front and left foot behind. Place your hands on your hips for balance. Bend your left knee until your right knee is bent at a 90 degree angle. Jump straight up and switch legs while in the air, landing with your left foot in front and right foot behind. Repeat this movement for three sets of 15 repetitions.
Side Lunges
Performing side lunges works the outer thighs, glutes and inner thighs. Stand with your feet shoulder width apart with your hands on your hips. Take a wide step out to the side with your right foot. Bend your right knee to 90 degrees. Squeeze your glutes and press up through your right heel and bring your left leg in, returning your feet to the starting position. Repeat side lunges across the room for three sets of 15 repetitions on each side.
Sliding Lunges
Doing sliding lunges engages the muscles in your glutes, hamstrings and quadriceps. Stand on a smooth flat surface like a tile or hardwood floor. Begin in a split stance with your right foot in front and left foot behind you. Position a towel under your left foot. Slowly slide your left foot behind you until your right knee is bent at 90 degrees. Squeeze your butt and thighs and press up until your right leg is completely straight. Repeat the exercise for three sets of 15 on each leg.
Donkey Kickbacks
Donkey kickbacks build the muscles in your hamstrings and glutes. Start on all fours. Lower your upper body onto your elbows. Extend your right leg straight back and bend your knee at 90 degrees. Flex your right heel and squeeze your hamstrings and glutes. Press your right heel up towards the ceiling for 15 repetitions. Repeat for three sets of 15 repetitions on each side.
References
- Fitness Magazine: Brazilian Butt Lift
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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