When it comes to how to tone your butt, you should know that there are numerous different exercises you can do. The Brazilian butt lift though is one of the most rapid ways of toning your rear end. It only takes five minutes to do, it includes five different exercises, all meant for your buttocks, and it can easily be done at home.
It is a well-known fact that Brazilian women have the most sculpted and attractive buttocks in the world, so in case you want to look like them in what your butt is concerned, you cannot regret trying these top exercises.
The first of the butt toning exercises in this category is represented by the plié. In order to do this exercise, you have to keep your feet apart in a wider angle that that of your shoulders. Your arms have to be at sides and your toes must be turned out. After getting in this position, you must tuck your tailbone under and then contract your glutes. Then, you must lower your body as much as possible into a type of plié squat. At the same time, you must raise your arms to your shoulder’s height, in front of your body. This position must be held for 20 seconds and repeated 20 times.
Secondly, you must also try the touchdown exercise. This time you have to only spread your legs apart as your shoulder’s width. Your toes have to be pointed forwards. After getting in position, you have to squat down until you bring your knees to a 90 degree angle. As soon as you do this, try stepping back with your left leg in order to form a reverse lunge, at the same time with placing your right hand along the outside of your right thigh until you reach the floor. Your left hand must be raised just in front of your face with your palm facing out. Try maintaining this position for a couple of seconds and then repeat it for both sides.
This butt lift workout also includes doing the explosive lunge. In order to do it, just lunge forward with your left leg until you bend your knee to a 90 degree angle. At the same time, make sure that your right knee points towards the floor. Maintain this position for a moment and then jump up by pushing with your both feet off the floor. Make sure that you switch legs while you are in midair and try landing on the floor with your right foot in order to make another lunge. Continue doing this for one minute.
The last two exercises of the Brazilian butt-toning program are the single leg squat and the kick-back squat. In order to do the first one, you have to keep your arms at sides and your feet together. However, you must have your right foot on a folded towel. While shifting your weight to your left leg, make sure you also bend you left knee and slide your right leg together with the towel to one side. Return into initial position and alternate this move for both sides as many time as you can in one minute. For the last exercise, make sure you keep your arms at sides and your legs apart at shoulder width. By keeping your weight on your heels, lift your right leg behind you and extend your arms forward. Ensure that you keep the legs straight and repeat for both sides.
