February 29, 2024

5 minute routine to get a well defined Brazilian butt

When thinking of Brazil, many have two associations: Brazilian soccer and Brazilian beauties. Then, on a European scale, the exotic look is characterized by one desirable physical feature: a large, round, firm butt. Rare are the ladies who wouldn’t want to have a butt like that.

Therefore, in this article we will introduce you to 8 glute exercises that will help you activate the most of your butt and achieve a Brazilian butt.

And, all you need is to spend just 30 minutes a day for these exercises and have a lot of patience. If you are really dedicated and motivated, then the Brazilian butt will be a reward for you from this training.

1. PILATES SWIMMING
Full body workout routine in under 15 minutes

To start the exercise, first lie on your stomach, with your face facing the ground. Then you have to extend your arms above your head as far as you can and the same with your legs too, but they have to be extended behind you.

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Then make a move by lifting your legs, arms and chest off the ground, making an arch with your back and the only contact you can have with the ground is through your quads and lower abdomen. And while tightening your abs hold in this position until you count to two, and then you can return to the position as you started.

2. JUMP SQUATS
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Begin by standing with your feet together and your hands together on your chest. He jumps feet out and simultaneously bends his knees to land in a squat position. Imagine that there is a chair behind you and bend your knees as if you are about to sit on the chair.

Keep your weight in your heels and try not to let your knees go past your toes. And don’t forget to keep your chest up. Push off, using your heels, and jump back to the starting position

3. LUNCH WITH REVERENCE
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First stand straight with your feet shoulder-width apart and your hands together at chest height, this is the starting position.

Then, keeping your hips straight, cross your left leg behind you. Next, step back as you lower your left knee toward the ground, with your right knee directly above your right ankle.

You should pause for 2 seconds, then press into your right heel as you rise up and return to the starting position. Do the same with the other leg and repeat.

4. BURPEES
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Do this exercise regularly, it will transform your body and improve your physical health. At first, this exercise will tire you out, but you will quickly gain the necessary physical condition. Follow the instructions indicated in the image and do it correctly to achieve effective final results. Repeat 10 times.

5. FROG JUMPS
5 minute routine to get a well defined Brazilian butt

Start by standing with your feet shoulder-width apart and your toes pointed slightly outward. Next, you should bend your knees and squat down until your legs form a 90-degree angle. Touch the ground with your fingers and jump into the air. Repeat this exercise ten times.