Leandro Carvalho, creator of Brazil Butt Lift® and the Brazil Butt Lift Master Series®, provided us with a workout of 6 moves that will get you an incredible butt – or, in his words, bum bum – in no time. Follow this workout three days a week for a great behind.
1. Double Diamond and Super Diamond
For the Double Diamond, rotate your legs outward and put your heels together with your heels raised. Move to the right, and do a plié squat. Then, bring your feet together and bounce, going low. Then, move to the left, put your feet together. Repeat four times. Then, for the Super Diamond, jump with your feet apart, then jump together. Repeat four times.
Area Targeted: Gluteus Medius
For the Squat, hold 15-pound weights in your hands. Stand with your feet apart, shoulder width. Roll your shoulders back, lift your heart, stick out your tailbone, and squat as if you are trying to sit on a bench behind you. The movement should start in your bum bum. If you’re having a hard time with balance, Leandro says to “keep your heels very heavy and just go as far as you can with good form.” Do 20.
Areas Targeted: Glutes, hips, quadriceps
3. Stationary Lunge
Holding 15-pound weights, put your right foot in the front and your left foot back. With extended legs, step all the way back and bend your back knee. For the double, lower your body, go halfway up, then go all the way up. Always keep the front knee on top of the ankle. Do not let that knee move in front of the ankle. For the single, go all the way down and all the way up in one movement. Do 10 doubles and 10 singles. Then, go all the way down, check your form, lift your chest, get a straight back, and do 10 to 20 coming only halfway up. Repeat the exercise on the other side.
Areas Targeted: Glutes, quadriceps, hamstrings, calves
To do the deadlift, stand with your feet apart while holding 15-pound weights. Roll your shoulders up, around, and back. Drop them down to open your chest and retract your shoulderblades together. Bend your knees a little bit. But, after you bend your knees, don’t move them. Next, push your butt or tailbone back, and with a flat back, let your arms hang. Bend over as if you’re trying to reach the weights to your toes. Make sure to keep your neck straight with your spine. Then go all the way up. Do 20 reps.
Areas Targeted: Glutes, lower back, quadriceps, hamstrings
5. Legs Arabesque
This is a good move to lift your butt. While lying with a stability ball under your bellybutton, put your hands on the floor. Keep your legs straight, flex your feet and lift both legs at the same time. Lift and lower your legs 20 times. Hold 20 short on top. Then lift and lower your legs holding for 20 long on top. Beginners should do this without weights. If you’re at the intermediate level, do this wearing 1-pound ankle weights. And, if you’re advanced, use 5-pound ankle weights. Make sure to keep your core engaged while doing this move so it doesn’t strain your back.
Areas Targeted: Gluteus Minimus, hamstrings
6. Frog Legs
This move will help make your butt fuller and rounder. While lying with a stability ball under your bellybutton and your hands on the ground, put your heels together and your toes apart. The knee should make a right angle. Lift and lower 20 times, then. Then lift and hold for 20 short. Beginners should do this without weights. If you’re at the intermediate level, do this wearing 1-pound ankle weights. And, if you’re advanced, use 5-pound ankle weights. Make sure to keep your core engaged while doing this move so it doesn’t strain your back.
Area Targeted: Gluteus Maximus
For a targeted bum bum workout that will get you a better butt in 30 days, get more info about the Brazil Butt Lift Master Series!