Bikini Body Program: Brazilian Butt Workout

Jennifer Lopez. Kim Kardashian. Beyonce. Jessica Biel. Shakira. Sofia Vergara. Anna Kournikova. Who doesn’t want a perfectly shaped gravity-defying butt?

The butt is a muscle like any other and can be targeted, worked and made shapelier. To firm, shape, lift and tone your butt do the following exercises at least 2 times a week (on non-consecutive days) in addition to your cardio routine.

Do this workout once a week and part 2 of the Brazilian Butt Workout once a week. Alternating workouts will make it more challenging, keep your body guessing and get you maximum results!

SETS, REPS AND FREQUENCY

Beginners should aim for two sets of ten to 15 repetitions. If you’re fit, do two sets of 20 repetitions.

1. KNEELING GLUTE LIFT WITH PULSES

BODY PART TARGETED: (BOTTOM GLUTES)
EXERCISE MOVEMENT:

It’s easy to do, but very effective.
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

BODY PART TARGETED: (BOTTOM GLUTES AND REAR THIGHS HAMSTRINGS)
EXERCISE MOVEMENT:

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, but don’t let it touch the floor.
Repeat one set on the left, and then switch over to the right.