8 effective exercises for Brazilian butt effect

If you seriously decide to become the owner of a resilient Brazilian butt, then remember: when you plan your workout, do not indulge yourself.

If you give yourself at least one concession and skip training, you will most likely abandon the exercises soon. You should be persistent. Motivate yourself by looking at photos of beautiful buttocks and do it without envy. You can achieve any result if you put in enough effort.

The success of your workout depends entirely on the number of your approaches and your discipline.

Try these 8 effective exercises and the results will be great: Inchworms – Cobra, Pistol Squats, Bridge, Curtsy Lunge, Hip Thrusts, Resistance Band Glute Kickbacks, Chair Squats, Plié Dumbbell Squats.

Do not forget that you should not only exercise but you should eat healthy foods as well if you want to get the best results. Add more foods that are rich in protein to your diet. If you have cellulite problems eat more foods containing vitamin C and potassium.

#1. Inchworms – Cobra

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– Stand tall with your legs extended straight. Bend over from the hips and touch the floor with your palms flat on the floor.

– Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

– Take small steps and walk your feet to your hands. Continue for the desired amount of repetitions and then straighten up to the starting position.

#2. Bridge

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– Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability.

– Raise your glutes off the floor by extending your hips upward while pushing down through you heels. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

– Return to the start position by lowering your hips back to the floor. Pause then repeat.

#3. Pistol Squats

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– Stand straight with your feet hip width apart, arms fully extended and your hands by your sides. Raise your left foot from the floor, extending your leg out in front of you. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.

– In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair. Continue this downward movement until your right thigh is parallel to the floor. Hold for a count of one.

– Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.

#4. Curtsy Lunge

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– Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.

– Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

– Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
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