Set of exercises Brazilian butt

Set of exercises "Brazilian butt"

The summer season is in full swing, and many of us are striving to achieve a beautiful and slim figure so that we can confidently appear on the beach. If your goal is a toned and firm buttock, then the Brazilian Butt exercise set can be an excellent option to achieve the desired result. In this article we will look at several exercises that will help you develop your butt muscles and give them the desired shape.

1. Raise your knees to your chest

Start with an exercise that will help activate your butt muscles and warm them up before your main workout. Stand straight with your feet shoulder-width apart. Alternately and quickly raise your right and left knee to your chest. It is important to perform the exercise as quickly as you can. Repeat this exercise 5 times with 50 lifts of each leg.

2. Loaded squats

The following exercise will help develop and strengthen the muscles of the buttocks and thighs. At the gym, you can perform this movement with a barbell or weights, or at home you can use dumbbells or weights. Stand straight with your feet hip-width apart. Pull your shoulders back, tighten your abs, tighten your stomach. Perform squats, focusing on your butt and thighs. Keep your weight on your heels, but keep your thighs parallel to the floor. Repeat the exercise 5 times, 10 squats each.

3. Lunge walking

Walking with lunges is an excellent exercise for developing and strengthening the muscles of the buttocks and legs. Start the exercise in a lunge position with your knee touching the floor. Then begin to perform lunge steps without stopping, alternately moving your right and left legs forward. It is advisable to perform the exercise with dumbbells weighing from 2 to 5 kg. Repeat the exercise 5 times for 20 lunges.

4. Squat-jumps

Jumping squats will help you develop strength and endurance in your glutes. Stand straight with your feet shoulder-width apart. Do a squat, making sure your thighs are parallel to the floor. From this position, jump up sharply, jumping as fast as you can. Repeat the exercise 5 times with 10 jumps each.

5. Side lunges with weight

This exercise is aimed at developing the lateral muscles of the buttocks. Stand straight, back straight, weight on your shoulders. Bend one knee parallel to the floor, while moving the other leg to the side. Shift your weight to the other leg without moving out of this position and without straightening your knee. Repeat the exercise 5 times, 10 times on each leg.

The Brazilian Butt exercise set offers a variety of movements that will help you shape and strengthen your butt muscles. Doing these exercises regularly, combined with a balanced diet and general physical activity, can lead to the desired results. Remember, it is important to consult with a professional trainer or physician before starting any new exercise program, especially if you have any medical conditions or restrictions.

Take the time to train your butt and enjoy the results this summer!