THE BRAZILIAN BUTT
Aside from Brazil’s beautiful beaches, their captivating culture and their delicious foods, you can’t visit this country and not be enviously mesmerized by their bouncy backsides. It’s like every single person you see has been genetically gifted with a perfectly rounded and perky butt. Though what we loved most about the Brazilians is that everybody is completely comfortable in their own skin- no matter what their size or shape may be, they own their bikini bodies.
If you want to start living like the Brazilian’s (or at least have a bum like one), we’ve been told getting a Brazilian backside isn’t actually that hard. The best bit, you can even achieve your bubble but in the comfort of your own home. No gym, no equipment… so I guess we have no excuses!
How to get a Brazilian Backside
Here are 5 butt-lifting exercises. And yes, it involves squats. To get the best results, it’s recommended to do these exercises 3-5 times per week. And do 3x sets.
No #1 Single leg kick back:To start these exercises draw in your belly button to back of your spine, while focusing on keeping your eyes straight ahead. It’s important to keep your chest up and not collapsed and at the same time your shoulders should be back and away from your ears. Bring one hand to touch your opposite toe, keep your back straight and aim to get your back leg as high as you can. Each movement should be down slowly with control. Do 10 x touches on each toe.
No #2 Half Lunge: Start in your normal lunge position as seen above (keeping your back straight, tense your abdominal muscles, make sure your back knee is on the ground and the front leg aligned with back one). Bring your back knee off the ground until your you are half way up, then put your back knee to the ground. Once you have down 15x on one leg, swop legs and do another 15x on that leg.
No #3 Bottle: To begin this exercise, lay on your stomach with your hands on the ground (as pictured above). Lift both your legs and thighs up at the same time and tense your glutes. Do not lift your head up. Repeat this movement 20 x
No #4 Pelvic tilt/bridge: Begin by lying on your back, arms by your side with your palms facing up. Have your knees up and toes pointed up (refer to image above). Slowly begin raising your hips off the ground until your pelvis is flat and you’re in a bridge like shape. Once you’re in the shape squeeze your glutes and hold for 5 seconds. Repeat this 15 x times.
No#5 Squats: Now this is one exercise, I’m sure we don’t need to tell you how to do. Just focus on your technique and ensure you tense your glutes and keep your back straight with your legs hips width apart. 20 x reps.