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What it does: Works the glutes, hamstrings and quads on the standing leg and works the outer glutes and inner and outer thighs of the sliding leg. Do three sets total.Īdd weight by tucking a dumbbell behind your knee. Return to center and repeat for 12 to 20 reps. Lift it up as high as you can, keeping your arms straight and pelvis and shoulders level with the ground. Keep your spine neutral and your abs engaged.
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How to do it: From all fours, lift your right knee up and open it out to the side keeping the knee bent to 90 degrees. What it does: Targets the glute medius of the outer hips. Bring the knee back down and repeat for 12 to 20 reps, then switch sides. Keep the sole of the foot flexed and pointing towards the ceiling, and lift your leg until your thigh comes parallel to the floor. Lift your right knee off the floor, and keeping it bent to 90 degrees, press it up and back. How to do it: Start on all fours with a neutral spine and contract your abs. The quad hip extension is one of the most effective glute exercises you can do, according to a study by the American Council on Exercise. What it does: Fires up the backside and hamstrings, as well as the core muscles. Repeat for three sets of 12 to 20 reps.Īdd weight by placing a heavy bag or weight plate across your hips. Squeeze your glutes at the top, then lower back down. Push through your heels and lift your hips up in line with your knees.
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Press into your heels and lift your toes up. How to do it: Lie on your back with your knees bent and your feet flat on the floor. What it does: Zeroes in on the glutes and hamstrings. Repeat for three sets of 12 to 20 reps.Īdd weight by holding a medicine ball at chest height. Switch your legs in the air and land in a lunge with the opposite foot forward. Drop your back knee and bend your front knee to 90 degrees, keeping the front knee aligned over front toes. How to do it: From standing, take a big step forward with your right foot. 56 Minute Bodyweight Cardio Workout Target the Butt and Thighsġ9.What it does: Builds all the muscles in your legs and glutes and torches calories. The Best Lower Body Exercises Using a Stability Ballġ7. The 20 Minute Complete Butt Shaping Workoutġ5. Booty-Building Exercises to Do in Your Apartmentġ4. Workout to Build You Booty and Tone Thighsħ. 10 Minute Butt and Thigh Workout to Try at Homeġ1. 5 Minute Workout For a Bigger, Perkier ButtĦ. The Ultimate Equipment-Free Butt Workoutģ. 15 Minute Butt and Thigh Workout For BeginnersĢ.
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Here we rounded up 15 of our favorite free routines to suit every fitness level–‘Yoncé curves, here we come!ġ. From speedy cardio circuits you can do at home, to low intensity Pilates moves, and even workouts tailored to get Kim Kardashian’s butt (seriously!), there are thousands of booty-shaping moves available to learn online. It’s no secret that where Hollywood goes, the rest of the world loves to follow, which is probably why big butt workouts are trending hard on YouTube at the moment. MORE: The 25 Best Songs About Butts, Ranked Specifically, it’s big butts that everyone is into at the moment, thanks to the enigmatic rise to fame of Kim Kardashian‘s round derrière, and the return of big booty anthems to the charts, by Nicki Minaj, Jennifer Lopez, and Iggy Azalea. You’d have to be living under a rock for the past 12 months to not notice pop culture’s growing obsession with all things booty related. To celebrate, we’re dedicating the week to all things ass-inspired-from Kim Kardashian, to specialized workout plans, style tips, confidence-boosters, and more.
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No matter what you call it-booty, junk in the trunk, cake, bootius maximus, or round derrière-there’s no denying butts are having an especially big moment right now.