Having a flat butt isn’t your fault it’s just your genes. It’s how your people are. But you can change that with some effort and determination. The butt has 3 muscles. Glutes medius, minimus and maximus. This Brazilian workout helps in training all three of them to perfection. The top most effort towards a shaped butt is exercise. As I said, your butt cannot be shaped properly as long as you don’t work on it physically. Choose the right exercises that will build your butt muscles giving it a better and firm shape. The stronger your butt is the better it will appear. Working more on glutes will result in a rounder and tighter bum. Following are the exercise you’ll combine to form a complete Brazilian butt workout:
Brazilian adductor quats
Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle. Lower your body weight into a squat then hold before your rise back to the start position. Aim for 10 to 12 reps.
Brazilian one leg dead lift
Stand on your right foot with your left leg bent in front of you, knee at hip height. Engage your glutes as you slowly fold forward, reaching both hands towards the ground as you extend the left leg straight out behind you. Pause, and then return to starting position with control to complete one rep. perform 15 reps and 3 sets.
Brazilian barbell dead lift
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible. Do 3 sets of 12 reps.
Brazilian hydrants
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Keeping the knee bent to a 90-degree angle, lift the right leg out to hips-height, then extend the raised leg straight out to the side. Pause before you bend the knee again, and bring your leg back to starting position to complete one rep. Perform 15 reps of 3 sets each.
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