The best 20-minute bodyweight butt workout to get a Brazilian Butt.
Brazilian women are known for their glamorous and shapely rounded butt.
They have even sparked a wave of interest from both men and women.
Women want to have a curvaceous butt and a lot of men find that very attractive.
Part of their well-rounded and firm behind is credited to their work in the gym.
And thankfully, we can all add in those glute-building exercises that can lift, firm, and round your rear end.
The key here is it’s not one exercise that gets your butt from flat to full.
In fact, it takes several.
That’s because your butt and hip are comprised of several different butt muscles. One that goes from your hip to the butt. One right around the butt, and the other from the hamstrings to the butt.
Creating a fuller behind is all about making use of several glute exercises that target each and all.
To cover all muscles in the rear and effectively target them to shape your butt, I came up with a quick workout.
It’s a 20-minute Brazilian butt lifting workout you can do at home or the gym.
No equipment is needed and beginner-friendly, so make a room in your living room and let’s get started.
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20-Minute Butt Workout – Brazilian Butt
Perform each exercise for the prescribed number of repetitions and the sets.
One thing I can’t over-emphasize when it comes to exercises is the importance of forms.
You have to perform them in the proper form to be effective and prevent injuries.
Please read the instructions carefully.
1. Glute Bridge
The glute bridge is an effective butt exercise that isolates and strengthens the lower body.
It especially targets the posterior muscles such as the glutes, hamstrings, and lower back.
What I love about this exercise is that you don’t even have to get out of bed to do it. You also don’t need any exercise equipment to perform this workout.
- Lie flat on your back with feet planted flat on the floor and knees bent. Adjust your feet, so they should be hip-width apart.
- Squeeze your glutes and lift your hips off the floor to form a straight line from your knees to your shoulders.
- Pause at the top for 1-2 seconds, then slowly return to the starting position. Continue for 12-15 reps.
Tip: Be sure not to over hyperextend your back to prevent straining your back. Also, make sure to keep your glutes squeezed.
2. Bodyweight Squat
The bodyweight squat is one of the best exercises for your glutes. This simple workout engages all gluteus muscles including the Maximus, medius, and minimus.
But the muscle engagement doesn’t stop there. It extends to quads, hamstrings, adductors, and even calves.
It’s a total lower-body move that benefits major and minor muscles in the legs and glutes.
Squat is also a functional move that can improve your everyday performance, mobility, and stability.
If you are looking to add more challenges to your squads, add free weights such as dumbbells and barbells.
- Stand straight with your feet shoulder-width apart. Bend your knees slightly and engage your core.
- Hinge forward from your hips and bend from your hips until your thighs are parallel to the floor. Make sure not to let your knees past your toes.
- Keeping your weight in your heels, slowly return to the starting position. Repeat 12-15 times.
3. Bodyweight Split Squat
Like the bodyweight squat, the split squat is a compound exercise that primarily targets your glutes.
Though this move engages similar muscle groups as squats, it targets them from different angles.
Unilateral exercise like this split squat also demands more balance and stability. This creates greater engagement of your abs and core than other exercises.
It’s a full-body toning exercise that also helps you shape up your rear!
- Stand tall and take one big step forward as if you are lunging.
- Raise the heel of your back foot and engage your abs, so your torso is upright and your back isn’t curbing.
- Lunge down until your back knee forms a 90-degree angle.
- Slowly come up and repeat 12-15 times. Switch sides and repeat.
4. Superman Exercise
This is another exercise you don’t have to get out of bed to do.
Not every exercise that’ll tone and shape your glutes is categorized as a glute exercise.
Superman exercise effectively targets your glutes and hamstrings while engaging your postural muscles. It effectively engages all the muscles from your lats to your lower back and major muscle groups in your lower body.
What’s more, it’s an effective core exercise that complements other abs exercises. It’s one move that can shape up from your rear to your front abs.
- Lie face down with your arms and legs fully extended. Keep your arms over your head and neck neutral by looking straight down at the floor.
- Squeeze your glutes and lift your arms and legs off the floor. Stop when you feel a flex in your lower back. Your torso and hips need to stay in contact with the ground.
- Hold for 2-3 seconds and lower your arms and legs back to the starting position, then repeat. Perform 10 reps for 3 sets.
5. Mini-Band Side Step
Toning and shaping up your rear end shouldn’t just come from the glute exercises.
You need regimens that target all adjacent muscles to give the fuller glutes with a toned lower body.
This side-step exercise is all about targeting the surrounding muscles such as thighs and hips.
What’s more, it reaches the glutes from a different angle than other exercises that primarily target your glutes.
While you can perform this exercise without a mini-band, wrapping a band around your knees helps reinforce the use of your thighs and hips.
You can purchase a mini-band for $3-5 apiece. Considering how much it can maximize your lower-body workouts, it’s worth the investment.
- Wrap a mini-band right above your knees. Stand with a wider stance with your feet shoulder-width apart. Bend your knees slightly while keeping your upper body upright.
- Slowly step out with your outside foot. You should be able to feel the tension in the band and your feet should be wider than shoulder-width apart.
- Step in with the other foot in the same direction. Keep stepping out in the same pattern. Repeat for 15 steps per side for 3 sets.
Final Note on Brazilian Butt Workout
These glutes exercises are particularly helpful in building and shaping your butt muscles.
But not just that, they also make your posteriors stronger.
By working your biggest butt muscle, the gluteus maximus, you also get the benefit of toning. It’s one area if you keep working on it, you’ll start to see take shape, gain strength, and build firmness.
Do this workout a few days a week to transform your butt to a full, lifted, and round Brazilian butt.
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