Have you been dreaming of a “Brazilian butt” for a long time Everyone wants to have a firm, round and lifted butt. These 5 moves are the most effective exercises because they work different muscles to achieve the butt of your dreams.
The butt can be one of the most troublesome areas for women. Everyone wants a firm, round, and lifted butt, but not everyone knows exactly how to get one. Well, look no further! The routine below, has specific exercises that target the butt with 5 fool proof moves to a more shapely backside.
To get a sexy buttocks, you don’t need to be Brazilian at all. Get ready to reshape your butt with these 5 Butt Defining Moves.
1. Swimming (Pilates exercise)
How to perform:
1. Lie on your stomach, stretch your arms out in front of you, palms down.
2. Slightly lift your arms, legs and chest off the mat (do not bend too much, otherwise you will put a lot of stress on the lower back).
3. Raise your right arm and left leg a little higher, and lower your left arm and right leg a little lower.
4. Continue to do “scissors” with your arms and legs, while keeping them straight.
Repeat for 10 breath cycles (inhale-exhale).
2. Jump squat
How to perform :
1. Fold your arms in front of your chest in a castle, stand straight, feet slightly wider than shoulders.
2. Begin to squat and continue until your thighs are parallel to the floor. At the same time, maintain a natural deflection in the lower back and sit back (as if on a chair), the knees should not protrude beyond the line of socks. Heel support.
3. In a jump, return to the starting position, leaning on your heels.
Repeat at least 16 times.
3. Cross lunges
How to perform:
1. Stand straight, feet slightly wider than shoulder width, toes slightly apart.
2. Take a wide step back diagonally with one foot towards the supporting leg.
3. Squat down as if curtsying. The knee should not go beyond the toe, weight on the heel.
4. Return to the starting position and repeat the same with the other leg.
Repeat at least 16 times.
4. Burpee
How to perform:
1. Squat down with your hands on the floor.
2. Move both legs back at the same time, standing in a plank position.
3. Immediately pull your legs up to your arms.
4. Rise to your feet and jump up, clapping your hands over your head.
5. Without stopping, repeat the exercise.
Repeat at least 16 times.
5. Jumping frog
How to perform:
1. Stand with your legs wide apart and do a squat. The thighs are parallel to the floor, the weight is on the heels, the knees do not protrude beyond the toes.
2. Jump forward, landing softly in the starting position.
Repeat at least 16 times.
