Brazilian women are not only known for their bikini waxes, but their perky, gorgeous behinds as well. You can lift, build and tone like the best of them – in just five minutes a day! Brazilian Trainer Leandro Carvalho recommends the following exercises to get a trim, toned and strengthened derriere in time for summer bikini season.
Stand with your feet shoulder-width apart, put your arms straight out, point your toes slightly outward, and bend down as deep as you can. As you bend into a squat, make sure your knees are behind your toes, your tailbone is tucked in, and your glutes are contracting. Hold at the lowest point for two seconds and return to starting position. Do 20 reps and spend 20 seconds pulsing at the bottom of your last rep. You will feel the burn! That’s how you know progress is being made.
Stand with your feet shoulder-width apart again, but this time pointing your toes forward. Squat down until your knees are bent at a 90-degree angle. Then, step your left leg back into a deep reverse lunge. Put your right hand down to the floor to keep perfect form, while raising your left hand in front of your face, palm out. Return to starting position and alternate sides for 20 reps.
From conventional “starting position,” lunge forward with your left leg until your knee is bent at 90-degrees. Then, push off the floor with both feet, switch your legs in mid-air, and and with your opposite foot forward in a lunge. Alternate sides and continue to do this for 20 reps.
This time, stand with your feet together, toes pointed forward and arms at your sides. Shift your weight from side to side, bending your knee at a 45-90 degree angle. As you bend, count 4 seconds and draw your leg back in to switch sides.
Stand with your legs shoulder-width apart and your arms at your sides. Lean back into a squat, keeping the weight on your heels and jut your right leg straight behind you, while extending your arms forward and elongating your body. Think of yourself as about to take a dive into a swimming pool. Bring your right leg back in and switch sides.
While these exercises may sound incredibly basic, they’ve worked for many of the best Brazilian butts out there, so give it a go! If you’re not getting the results you desire on your own or if this all sounds like Greek to you, then stop by our fitness boot camp for a free trial and get a few pointers from the pros!