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Brazilian Butt Workout and Diet

The Brazilian Butt Challenge: Bootylicious Workout and Diet

In this article, we will show you a workout routine and a diet on how to have a big, strong, juicy Brazilian butt.

Body types like Nicki Minaj are becoming increasingly popular within women around the world. But how to get a strong booty? Does the Brazilian butt type depend entirely on genetics or you can make such after an intervention (exercise and nutrition/plastic surgery)?Brazilian butt- Bruna Lima

The Brazilian Butt Challenge: Bootylicious Workout and Diet

Of course, the answer is that with no such gene the result of a Brazilian butt is hard to achieve, but nevertheless, it is completely possible.


With the right exercises for buttocks and the right diet of course. Luckily we have combined these two steps in this article and we will show you exactly how to train and how to eat in order to achieve the result – strong Brazilian butt.

The workout is a small part of the work that needs to be done. Most important are nutrition and your diet!

So we first start with the diet.

Brazilian Buttlift Diet

Here is a sample diet plan that can help you achieve the sexy, strong tight butt even without much physical effort or training. Note that this diet is quite full of calories! It suits both women and men with similar desires!

Brazilian Butt Challenge

Big Booty Diet

BREAKFAST: 5 egg whites +1 slice full grain bread + 1/2 grapefruit

Second BREAKFAST: protein shake or a cup of full-fat yogurt + fruits

LUNCH: 2 tablespoons balsamic vinegar (before lunch with a glass of water or poured on top of the vegetables) +1 skinless chicken steak / boneless chicken breast + spinach and garnish with an unlimited amount of vegetables of your choice.

AFTERNOON SNACK: Two slices of bread spread with peanut butter.

DINNER: 1 salmon fillet with asparagus and vegetables of your choice

BEDTIME: protein shake or 3 tablespoons of cottage cheese with some fruits.

Remember that this is a short time- high carb diet that requires an extreme calorie burning. Calories are important for the Brazilian Butt Workout and Diet. Just be careful not to take too many calories and to be in need of a weight loss diet.

Once you have created a proper diet for your big strong booty it is time to pay attention to the workout routine.

The good news is that the exercises should not be a lot and you can simply master them.

Bootylicious Buns Workout

To accomplish the right Brazilian butt – shaped, firm, round and big, you should do just two exercises, but they require weights (dumbbells). This is because the gluteus muscle (Musculus gluteus maximus) needs to build lean muscle mass and this is achieved with heavier weights because your own body weight is not enough.

Tight Booty Exercises:

1. Squat with weights in front of your chest + jumps

Do 3 sets x 8-12 reps. Try the weight/ dumbbell / to be with the maximum weight for you.

Brazilian Butt workout

2. Squat with dumbbells and one leg on chair

Hold dumbbells in both hands (the heaviest for you), put one foot on a chair or bench behind you and start squatting. Make a total of 6 sets x 8-12 reps as each series you change the leg to be raised on the chair behind you.

tight booty workout

Brazilian Butt Workout and Diet

These exercises and this diet create a sufficient workout and diet routine with which you can shape your butt to impress any man or woman.

If this The Brazilian Butt Challenge: Bootylicious Workout and Diet article were useful to you, please use the share on social networks button so it can reach and help more people. Thank you!

1 Comment

  1. Nancy says:

    I am almost 55 , with a sit down job. My booty needs help, as well as the rest of me and my metabolism.

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