Image of 3 Four-Minute Brazilian Butt Exercises for a PERFECTLY Shaped Buttocks

3 Four-Minute Brazilian Butt Exercises for a PERFECTLY Shaped Buttocks

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Butts come in all different shapes and sizes. However, Brazilian fitness expert Leandro Carvalho has created a workout that includes 3 effective exercises that target all 3 butt muscles: the gluteus maximus, the gluteus medius and the gluteus minimus.

These exercises are very simple and are a combination of cardiovascular and resistance training, meaning that you get best of both types of exercise.

Exercise 1

  • Stand with feet slightly wider than shoulder width apart with your arms at your side and your toes pointing outwards

  • Keep your tailbone¬†tucked and flex your glutes

  • Lower your body into a squatting position, slightly below a 90 degree angle

  • As you are lowering into a squat, raise your arms in front of your body with your palms facing downwards

  • Hold for 2 seconds then return to the starting position

  • Perform 20 repetitions

Exercise 2

  • Stand with feet shoulder width apart, toes pointing forward

  • Squat until your knees are bent 90 degrees

  • Step backwards with your left leg into a deep reverse lunge, placing your right hand along the outside of your right thigh or on the floor

  • Raise your left hand in front of your face, with the palm facing outward

  • Return to the starting position and alternate sides, that is 1 repetition

  • Perform 20 repetitions

Exercise 3

  • Stand with feet shoulder width apart with your arms at your side

  • Sit back into a squat keeping all of your weight on your heels

  • Lift your right leg straight behind you while keeping your hips pointed forwards while you extend your arms out in front of you

  • Return to starting position and alternate sides, that is 1 repetition

  • Perform 20 repetitions

To get the full benefit of this workout, perform all 3 exercises consecutively with no break in between.  After performing all 3 exercises in a row, take a 45 second break and repeat until you cannot complete all 3 exercises. This will ensure that you get the cardiovascular benefits of the exercise as well as the resistance benefits.

 

Source:

http://www.fitnessmagazine.com/workout/butt/exercises/5-minute-brazilian-butt-workout/

 


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