Tight and voluminous buttocks are in and we are surely going to follow this new trend. This new fitness routine for stronger glutes is more than just a lifestyle, as it provides a proper support to the upper body by keeping the glutes and thighs strong.
1. Bulgarian Split Squats
- Stand with a short tool behind your legs
- Place back the right leg on a stool, more pressure on the heel for support and stability
- Keep the left feet a little ahead and bend it down, knee going parallel to your toes each time
- This will allow the hind leg to bend over the feet
- Try this exercise for 20 counts in 2 reps
2. Donkey High Kicks
- Bring your body down on all fours
- Keeping the body parallel to the ground raise your right leg back up, knee still bent
- Your feet should be pointed up, glutes putting a pressure on the lower buytocks
- Bring the leg down to raise the alternate leg
- Exercise this pose 15 times for 3 reps
3. Dumbbell Step Ups
- Have a medium height bench in-front of you and stand with dumbbells in each hand
- Climb up the bench with the dumbbells in hand
- Slowly straighten out your left leg and let it off the bench to step down
- Make sure the shoulders remain in place while the body oves down partially
- Using your right leg that is on bench bent, raise your body up, bringing the left leg to stand straight
- Continue this for 10 reps each leg
4. Glute Bridge and Leg Raises
- On a mat, lie down with your arms extended from the shoulders on each side
- Bring the knees to bend, heels pressed to the ground
- Lift up one leg to extend out straight and raise your glutes
- Now continue to raise the glutes and bring it down all while the leg is raised
- Try this for 10 counts in each leg
5. Lateral Lunges
- Stand with your legs apart, each far from the shoulders
- Squat down to the right side bending your knees
- Make sue to extend the left knee out as you bend
- Rise up and squat to the alternate side
- Make sure to do 10 steps in 3 reps
6. One-Legged or Pistol Squats
- While standing, raise left leg to your front, making sure it is straight
- Balance your entire body on the right leg, if needed, grab hold of a pole to steady yourself
- Squat down on the leg at ground using the pole to lower your glutes
- Make sure to keep the body straight
- Rise up and attempt for another go
- Try for 10 counts in 2 reps as beginning steps
These exercises when attempted regularly, will give that Brazilian Booty lift naturally as you’ve dreamed off.
