Get a Brazilian Booty Without Surgery or Injections
Lift and tone your tush with these Brazilian booty-inspired workouts
Brazilian bathing suit image via Shutterstock
Unfortunately for most of us, genetics play a major role when it comes to our body shapes. But there are exercises you can do to improve your ass-ets. So if you are not naturally gifted like a Victoria Secret model or Beyonce (really, who is?), then read on for the best Brazilian booty-inspired exercises to really perk up your buns.
The single-leg squat.
Do it: Stand with feet shoulder-width apart. Shift weight onto your right leg and lift your left leg off of the ground in front of your body. Slowly start to lower your butt and bend your right knee like you are sitting in a chair. Keep the left leg lifted the entire time. Straighten your leg and the repeat. Then switch legs. Remember to also keep chest open and chin up, looking forward.
Advance this move: Add a dumbbell for added difficulty. Hold the dumbbell (or try a kettlebell) in close to your body in front of your chest. Keep lifted leg straight in front of body. The lower you can go while still maintaining control, the more challenging this move will be.
Make this move easier: Place a bench or chair behind you. Sit back into the chair like you are going to sit down. As soon as your butt begins to touch the bench, return to standing position.
Repeat 8-15 times on each side. Rest and then repeat for at least 3 sets. If you can do 15 reps with ease, add more weight.
The donkey kick:
Begin on all fours with weight distributed evenly between hands and knees. Engage your core and lift right leg up towards the sky keeping knee bent at 90 degrees. Reach your foot up as high as you can, keeping both hips facing down. Squeeze your glutes tightly and lower knee back down. Immediately lift leg back up. Do 20 reps on the right leg. Pause at the highest point and then pulse for 20 counts. Lower leg and repeat on the opposite side. Keep core engaged.
The single leg hip lift:
Lay on your back with knees bent and heels grazing your butt. Lift right leg up towards the sky. Lift your hips and press through the heel of your left foot and try to reach your right leg up as high as possible, keeping the core engaged. Lower your leg and raise it back up immediately up right before your butt touches the ground. Do 12-20 reps, then switch and repeat on the opposite leg.
Three great moves for your glutes:
Try one of these Boston-area classes to get your butt in shape:
Exhale Spa’s Core Fusion Thighs and Gluteals class is an hour-long workout that uses ballet barre technique and adds on two extra sets of thigh and one extra set of glute work to their regular Core Fusion Class. Exhale Spa, 28 Arlington St.; 617-532-7000; exhalespa.com.
Life in Synergy offers a challenging, hour-long Butts & Guts class multiple times a week. The class uses club owner Helena Collins’ Synergistics Fitness Method, which focuses on secondary muscle groups. High reps of small movements promises to tone, lift and shape your behind. Life in Synergy, 867 Boylston St., 617-867-6500; lifeinsynergy.com.
At the Franklin Street Equinox location, catch Booty Blast first thing Wednesday morning to start your day off tight. Special for Fashion Week, non-members can try this class for free at 6:15 a.m. on October 3. To register, email Jennifer Birkett (firstname.lastname@example.org). Equinox, 225 Franklin St.; 617-426-2140; equinoxfitness.com.
Boston Sports Clubs offers the Butt Bustin Workout, a total-body conditioning class that focuses on the hamstrings, quads, and glutes. Boston Sports Clubs, 1 Davis Square, Somerville; 617-776-0086; mysportsclubs.com.
Source URL: http://www.bostonmagazine.com/health/blog/2012/09/28/brazilian-supermodel-workouts-glutes/