Brazilian Butt Workout and Diet
October 24, 2016
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Squats are absolutely mandatory for any lower body workout – they are like the little black dress of the sport. They not only lift your butt and form your thighs but also improve the strength in the hands, increase flexibility and coordination of the whole body. Squats are the most effective exercises for shaping a Brazilian butt – something a lot of women dream of. In this article we will show you what are the most effective types of brazilian squats for women and what are the top 5 Brazilian squats that will work on all muscle groups in the buttocks.
Top 5 Brazilian Butt Exercises that Work!
Classic Squat
The legs are opened at the level of the shoulders, the back is kept straight at all times, and the arms are stretched forward – position A.
Squat as low as possible, keep in possition B for 1-2 seconds and straighten the body.
Jumping Squat
Place your hands behind your head and spread the elbows – position A.
Make half squat – position B.
Jump sharply as high as possible – position C.
At each landing start the next squat.
Squat on one leg
Open your legs at the level of the shoulders, stretch the arms forward for balance and lift your right leg – position A.
Start squatting and evenly lift the right leg.
Hold one second in position B, and straighten your body.
If you fail to complete the movement do not worry – it requires more balance and strength than other squats.
Squat with weights
Legs are again at the level of the shoulders, the back is straight and your hands are stretched and hold weights – it is best to start with 8-10 pounds. – position A
Make a full squat (the lowest possible) and hands are kept still – position B.
Lunges with weights
Take two dumbbells and place your left leg infront of the right leg – position A.
Slowly bring the weight on the left leg and move towards your right knee goes as close to the ground as possible.
Hold in position B few seconds and straighten. Repeat the process with the other leg.
Warm well and include these Top 5 Brazilian Butt Exercises that Work! into your workout. It is best to do 3 sets of 10-15 repetitions. Remember to stretch well your whole body at the end of the training.
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