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Body Weight Exercise to Build a Brazilian Booty

Updated: Jan 15

To build a Brazilian booty using bodyweight exercises, here are five effective exercises you can try:

  1. Squats: Squats are an excellent compound exercise that targets the glutes, quads, and hamstrings.

  • Stand with your feet hip-width apart.

  • Lower your body as if sitting back into a chair, keeping your chest up and core engaged.

  • Go as low as you comfortably can, ideally until your thighs are parallel to the ground.

  • Push through your heels to return to the starting position.

  1. Lunges: Lunges primarily work the glutes and thighs, providing a great lower body workout.

  • Stand with your feet hip-width apart.

  • Take a big step forward with one leg and lower your body until both knees are at a 90-degree angle.

  • Ensure your front knee stays above your ankle, and your back knee hovers just above the ground.

  • Push through your front heel to return to the starting position.

  • Repeat on the other leg and alternate sides.

  1. Glute Bridges: This exercise specifically targets the glutes and can be highly effective.

  • Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

  • Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.

  • Squeeze your glutes at the top and hold for a second before lowering back down.

  • Repeat for the desired number of repetitions.

  1. Donkey Kicks: Donkey kicks primarily engage the glutes and help shape and tone them.

  • Start on all fours with your hands shoulder-width apart and knees hip-width apart.

  • Engage your core and lift one leg, keeping it bent at a 90-degree angle.

  • Kick your leg backward while maintaining the 90-degree angle.

  • Squeeze your glutes at the top of the movement and then return to the starting position.

  • Repeat on the other leg and alternate sides.

  1. Fire Hydrants: Fire hydrants target the glutes, particularly the gluteus medius.

  • Begin on all fours with your hands shoulder-width apart and knees hip-width apart.

  • Keeping your knee bent, lift one leg out to the side, maintaining a 90-degree angle.

  • Lift until your thigh is parallel to the ground and your hip is fully opened.

  • Lower your leg back down with control and repeat on the other side.

  • Alternate sides for the desired number of repetitions.

Remember to perform each exercise with proper form and gradually increase the number of repetitions and sets as you progress. Additionally, maintaining a healthy diet and overall exercise routine will help achieve optimal results.

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