Everyone loves having a perfect attractive butt. If you wanna go for having great buttocks, you can follow the Brazillian butt exercise.
The Brazillian butt exercises focus on the strengthening of the glute muscles namely the gluteus maximus, gluteus medius, and gluteus minimus. The Brazillian movements give a leaner appearance to your glutes.
Generally, the butt muscles can easily be worked upon and shaped. To achieve your goal with ease, you must do these exercises at least 2 times a week. Also, do a leg workout to aid with the butt workout.
How many times should you do?
If you are a beginner, you can do 2 sets of 15 reps. If you are advanced, you can do 20 reps.
12 Butt Lift Exercises For Brazilian Butt
1. Kneeling Glute Lift With Pulses
Procedure
- Stand on the floor as if you are in a table pose.
- Lift the left knee from the floor and lift it over your body behind you.
- Lift the leg as high as possible.
- Make sure that you try to keep the knee straight.
- Keep it in that position for some time and lower it back slowly to the starting position.
- Change the leg and perform the same exercise.
- Do the same for several reps on each side.
2. Single-Leg Bridge
Procedure
- Lie on the back to the floor and bend your left leg.
- Lift your right leg from the floor and stretch it beyond your left leg.
- Now, keeping this position still lift the entire hip portion from the ground./
- Balance the weight by your left leg and arms.
- Lower your body but do not touch the ground.
- Repeat this for another time.
- Change legs and repeat the same.
3. Resistance Band Crab Walk
Procedure
- Stand over the exercise band.
- Make a cross with the resistant band before your legs and hold the ends in your hands.
- Keep your posture straight and your shoulders pushed at the back.
- Move one step to the side with the resistant band.
- Now, bring back the moving leg to the starting position.
- Now, move the legs to the other side and repeat the process.
4. Squat With Kickback
Procedure
- Stand straight and keep your arms at the sides.
- Keep your legs at the width of the shoulders.
- Do the squat position so that your entire body is on the heels.
- Now come straight and lift your right leg behind you without bending your knees.
- Extend your arms in front of you.
- Come back to the starting position and repeat the same for the other side.
5. Standing Side Kicks
Procedure
- Stand with your shoulders wide and chest straight.
- Keep your legs at shoulder width.
- Keep your hands on the hips.
- Take one of your legs off the ground and bend on the other side.
- Bring the bent leg till your hip height and bring it back to the original position.
- Now switch sides and repeat the exercise.
6. Explosive Lunges
Procedure
- Stand straight with your legs kept at hip-distance apart.
- Bring your hands to the hips and hold your hip.
- Take your right leg and lunge forward.
- Bend the stretched knee so that it makes 90 degrees with the floor.
- Jump and change the sides when you jump so that you land in the switched position.
7. Relive Plié
Procedure
- You can have a chair for balance.
- Spread your legs with the width of your hip.
- Your feet must be angled towards the outside.
- Now, raise your toes and sit in a squat position.
- Your entire body must be balanced by your toes.
- Hold the chair if you want.
- Come back to the original position and repeat the same procedure.
- When you lower your squat position to a greater extent with the help of the chair, it would be effective.
8. Bench Barbell Squat
Procedure
- Stand over a bench at its end and keep your toes in the front.
- Hold a barbell in your back shoulders.
- Pull back your shoulders so that your abs tighten.
- Now, push your hip backward and sit on the bench.
- Lower your heels on the floor and push them upwards to come back to the standing position.
- The glutes work out when you come to the upper position of this exercise.
9. Dumbbell Hip Thrust
Procedure
- Keep your upper back and shoulders over the flat surface of the bench and keep your foot on the floor.
- Bend your knees so that you achieve this position in perfection.
- Place the dumbbell I the crook of the hip and balance it both of your hands.
- Lift your hip upwards to reach the ceiling and keep your back straight.
- You must take your hip above the level of your shoulders and back to achieve greater results.
If you want your hips to get a tougher workout, then you must use the resistance band for your hip thrusts and bridges.
10. Single-Legged Deadlift/Split-Squat Combo
Procedure
- Stand straight in front of a bench.
- Hold a pair of dumbbells in your hands. Have a straight posture.
- Extend one of the legs behind your back to reach the bench.
- Now, keep your posture straight and bend forward to reach the floor with the dumbbells.
- Make sure that your body is parallel to the ground. Come back to the original position.
- Bend your knees and squat without taking your heel off the ground. (Optional)
- Do all the repetitions 15 times before switching to the other side.
11. Lateral Bench Step-Up
Procedure
- Stand straight in front of a bench.
- Hold a pair of dumbbells in your hands. Have a straight posture.
- Keep your abs tight.
- Step up over the bench with the closest foot.
- Extend your leg and stand over the bench.
- Reverse your move and come back to the starting position.
- Do every repetition and then switch to the other side.
12. Glute Bridge
Procedure
- Lie on the floor with your back.
- Keep your knees bent towards the butt and spread your feet hip-distance apart.
- Make sure that your toes are in line with your knees.
- Now, lift your hip region to reach the ceiling.
- Your body should make a straight line from your chest, through your hips and body to the knees.
- This will make your glutes work well and shape them better.
