11 Butt Lift Workout For Brazilian Butt

11  Butt Lift Workout For Brazilian Butt

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Beginners should aim for two sets of ten to 15 repetitions. Advanced do two sets of 20 repetitions.

1. Kneeling Glute Lift With Pulses

  • Kneel on all fours.
  • Lift your left knee off the floor and flex your left foot (this is the starting position).
  • Raise your left knee several inches higher, then lower it in a controlled movement back to the  starting position.
  • Complete one set of pulses and then hold the top position for several seconds.
  • Perform your second set.
  • Repeat with the right leg.
TIP: Don’t hyper-extend (over arch) your lower back.

2. Single Leg Bridge

  • Lie on your back, bend your left leg and place your  foot on the floor.
  • Extend your right leg at a 45º angle and keep your knees together.
  • Lift your bottom up off the floor.
  • Lower your bottom back down towards the ground, don’t let it touch the floor.
  • Repeat one set on the left, then switch over to the right.
 TIP: Make sure you keep your hips level.

3. Resistance Band Crab Walk

  • Stand with both feet on top of  an exercise band.
  • Cross the resistance band in front of your legs and hold the ends of the band.
  • With your back straight and your shoulders back, take one step sideways, whilst keeping your legs straight.
  • Bring your feet back together, then step towards the other side.
TIP: Use controlled movements and always keep tension in the exercise band.

4. Squat With Kickback

  • Stand with your legs shoulder width apart and your arms at your sides.
  • Move into a squat position and put your weight on your heels
  • Lift up your right leg straight behind you, while keeping your hips pointing forward (don’t twist them to the side) and extending arms forward.
  • Return to starting position and switch sides.
 TIP: Keep your back straight and look straight ahead throughout the range of motion

5. Standing Side Kicks

  • Stand with your feet shoulder width apart.
  • With your hands on your hips, bend forward slightly for balance and lift your right leg off the floor.
  • Bend the lifted leg and then extend your leg out to your side.
  • Aim to do a full set before lowing your leg.
  • Then switch sides.
TIP: If you struggle to keep your balance, hold onto a fixed object for stability.

6. Explosive Lunges

  • Stand with your feet apart and your hands resting on your hips.
  • Take a step (lunge) forward with your right leg.
  • Your front knee should be bent at a 90 degree angle and be align over your ankle.
  • Jump and switch legs in midair. You should land with your left leg in a forward lunge.
TIP: Keep your upper body tall.

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