The bottom is not necessarily the most problematic part of the female body. At least that’s what the Brazilian fitness guru Leandro Carvalho thinks about the practical exercises for raising the buttock, which all Victoria’s angels do like Adriana Lima and Alessandra Ambrosio.
“Brazilian Exercise” is a set of exercises that work on the three main muscles of this area. They are simple to perform and provide excellent results. Today, more and more girls are focusing on building muscles of the buttock and shaping them. Whether it is a trend or something else, it is essential that we can come to a great deal of persistence and everyday work to our goal and perfect bottom.
These simple exercises can be done in your home, or even at work if the situation allows. Follow the instructions on how to perform the following essential exercises.
Exercise 1. KNEELING GLUTE LIFT WITH PULSES
It’s quite easy to perform and yet, beneficial. Kneel on all fours and lift your left knee off and flex your left foot. Raise knee several inches higher, then lower it back to the starting position, with a controlled movement. After one completed set of pulses and then hold the top spot for several seconds. Do another one, then repeat the same with your other leg.
Exercise 2. SINGLE-LEG BRIDGE
While you are lying on your back, bend your left leg, so your foot is on the floor. Try to extend another leg at a 45º angle but keeping your knees together. Raise your bottom up. When your butt goes lower down to the ground, try not to touch the floor. Do one set for each leg.
Exercise 3. SQUAT WITH KICKBACK
Standing position with feet apart parallel to your shoulder. Your arms are at your sides. Hold your back straight and look straight in front of you. Move into a squat position, placing all the weight on your heels. Lift from the floor one leg directly behind you, while keeping your hips pointing forward and extending the arms forward. Switch sides.
Exercise 4. EXPLOSIVE LUNGES
Standing position with feet apart parallel to your shoulder. Put your hands on your hips. Take a lunge forward, so that your front knee is bent at a 90-degree angle and be aligned over your ankle. Jump and switch legs. Keep your upper body parts straight.
Exercise 5. STANDING SIDEKICKS
Same standing position as previous, hands are on your hips. Slightly bend forward for and raise one leg off the floor. Bend the leg that is in the air, and extend it out to your side, like a kicking movement. Try to do full set unbroken, before lowing your leg. Switch sides.