The Brazilian Butt Lift DVD has been all the rage over the past year or two…and for good reason!
This workout has lifted and sculpted the butts of a ton of people. The exercises done during any kind of Brazilian butt lift workout targets all areas of your back side. We all, especially women, want to stay cellulite free and keep our butts up and lift. Brazilian women are known for there amazing bodies and this Brazilian butt lift workout schedule will help get you on your way to your own amazing body.
The moves done during this advanced Brazilian butt lift workout will work your butt and your legs. Getting into the anatomy aspect of the butt you will work all parts of your glutes: gluteus maximus, gluteus medius, and gluteus minimus. These three muscles do more than just give our backsides a nice look, they play a major role in moving our legs. They also help to stabilize your back and keep your posture correct.
Check out this advanced Brazilian butt lift workout schedule to get your Brazilian booty!
THE 5 EXERCISES FOR AN AMAZING BRAZILIAN BUTT LIFT
Do these 5 exercises 3 nonconsecutive days a week. Perform 20 minutes of booty blasting cardio on those same 3 days. These exercises target all areas of your butt and your legs.
- Stand with your feet slightly wider than shoulder width apart.
- Turn your toes out slightly in the direction of the corners of the room you’re in.
- Contract your glutes as you lower your body down into a plie squat going as low as you possibly can.
- Be sure you do not allow your knees to extend over your toes.
- As you lower down, raise your arms out to the front as if you were a ballerina!
- Hold for about 2 seconds and return to the starting position by placing your hands at your side and standing up.
- Stand up straight your hands on your hips and your feet shoulder width apart.
- Lunge forward with your left leg until your knees is bent at a 90 degree angle and your right knee is close to the floor.
- Jump up by pushing off the floor with both of your feet.
- Switch legs midair and landing in a lunge with your right foot out in front this time.
- Continue this jumping motion.
- Stand up straight with your legs a little bit wider than shoulder width apart and your hands on your hips.
- Squat down by lowering your body, keeping your weight in your heels to really work the glutes.
- As you come up, lift your right leg and kick out the side.
- Lower back down into a squat and repeat.
- Repeat for 1 minute your right leg then switch and do the left leg.
- Get on all fours on a mat with your hands directly under your shoulders, palms flat and your knees directly under your hips.
- Contract your belly in, keeping your core tight.
- Keeping the right knee bent 90 degrees, flex the right foot and your knee to hip level.
- Lower your knee down without touching the floor and lift right back up, contracting your glutes at the top of the movement.
- Repeat for 30 seconds then repeat for another 30 seconds on the left leg.
- Stand with your feet hip width apart, hands on your hips.
- Lunge back with your left leg, crossing your leg foot behind the right foot.
- Bend both of your knees at a 90 degree angel, making sure your knees don’t extend over your toes. // *You should look like you are curtsying to someone!*
- Stand up and repeat with the opposite leg.
- Alternate legs for 1 minute.
You are going to do all the five exercises for the specified number of minutes and then repeat the whole thing one more time. Once you are done, move on to your cardio.
Cardio is great for losing weight, losing fat, and for your heart. While most people think of just walking or running as cardio, you can get in a really great butt workout during your cardio sessions. Here are two butt kicking cardio workouts that you can choose to do during your Brazilian butt lift workout schedule!
- Start off walking for 5 minutes at 3.0 mph on a 1% incline.
- At the 6th minute, increase your speed to 3.8 mph for 2 minutes.
- At the 8th minute, increase your incline to 3%, keeping the speed the same.
- Every minute, increase your incline by 1%. Do this for 20 minutes.
- Start off stepping at about 50 steps per minute for about 3 minutes.
- On the 4th minute, increase to 80 steps per minute.
- Every minute, alternate between 50 steps per minute and 80 steps per minute.
- Repeat for 20 minutes.