Brazilian Butt Building Exercises

This 4 week butt workout plan is designed to transform your butt to a lifted and defined Brazilian butt. The Brazilian butt lift workout exercises are the Wall Sits, the Body Weight Squats, and the Glute Bridges, three of the best and most effective exercises known to target and trim your inner thighs, outer thighs, hamstrings, quads and butt. 

Read Next: 6 Butt Exercises Every Brazilian Girl Knows How to Do

Because they target multiple muscles at once (multi-muscle exercises), just 3 exercises alone can lift, round, and shape up your backside and give you the bodacious booty in just 4 weeks. 

Brazilian Butt Lift Workout Exercises 

Brazilian butt lift

 

How to Tone Your Butt

Toning your glutes takes activation of a few different muscle groups around your butt and upper legs. 

  •  Butt (butt muscles called gluteals is made up of three muscles: Gluteus Maximus, Gluteus Medius, and Gluteus Minimus) 
  •  Back or your thighs (hamstrings. The area where cellulite appears)
  •  Outer thighs (IT band)
  •  Inner thighs (adductors)
  •  Front of your thighs (quadriceps) 

"Brazilian butt building exercises."

Each of the exercises in these 4 week butt workout routines targets many of the muscles mentioned above. 

  1. Wall Sit: Gluteals, hamstrings, adductors and quadriceps. 
  2. Body Weight Squats: Gluteals, hamstrings, adductors, and quadriceps. 
  3. Glute Bridge: Gluteals, hamstrings, and outer thighs. 

Basically, by combing these three butt exercises, you have a butt shaping power team. 

Let's take a look at each exercise more in depth. 

Exercise 1: Wall Sits or Beginner's Wall Squats

Wall Sit is the most basic form of squats, but don't understimate how this simple workout can burn your quads in just 30 seconds. Other than great toning and trimming effects, you can expect to improve the strengths of your quads, glutes, and calves. It also builds your isometric strength (strength that allows you to hold a positon for a long period of time). 

How to do the Perfect Wall Sit? 

How to Do a Wall Sit

  1. Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms either at your sides or in front of your body. 
  2. Lower your body into a squat position until your thighs are parallel to the floor. Hold in the squat position until your legs feel fatigue and can’t  no longer main good form. (Holding for 30 seconds at a time is a good start.)

Benefits: Work your thighs

Exercise 2: Beginner’s Body Weight Squats 

It is a lower body strengthening exercise that can be done virtually anywhere, with no exercise equipment and little space. It’s a highly functional movement that works all of the major muscles in your legs. 

Squats are fundamental body movements that strengthen and tone your inner and outer thighs, hips,  butt (glutes), and hamstrings. This basic lower body, body weight exercise carries over to the performance of your every day activities like climbing the stairs, walking, and running. 

Squats are fantastic exercise but can slo be harmful when done incorrectly. So it’s important to master the body weight squats. 

How to do the perfect bodyweight squats? 

How to Do a Body Weight Squats

  1. Position your feet shoulder-width apart. Keep your arms either at your sides or in front of your body. 
  2. Slowly band your knees, push your hips back as you continue to lower body as far as you can or until your thighs are parallel to the floor without lifting your heels off the floor. Pause for 5 to 10 seconds. Engage you butt muscles push trough your heels, and push your weight back up to return to the starting position. 

Tips: 

  • Keep your chest up, shoulders blades retracted back, and maintain a neutral lumbar spin
  • If you’re having a hard time keeping your heels on the floor, try putting a 5-10 lbs plates under your heels (Squat with heels raised). The squtting challenge may the result of your calves and hamstring muscles being tight. If that's the case, streth your butt and leg muscles with a foam roller prior to this workout routines.  

For an Advanced Person: After completing the three weeks of body weight squats, challenge yourself to weighted squats, like goblets squat or dumbbell squats. Adding weight to your squats challenges your legs muscles to work harder and help you burn more fat in your legs and improve your leg strength. 

Exercise 3: Beginner's Supine Butt Bridge with Knee Squeeze 

Glute bridge knee squeeze exercise is great for isolating your inner thighs, hamstrings and butt muscles. This exercise is done on the floor lying on your back, lifting your butt off the floor. It’s a simple, yet supper effect move to train your backside. You can perform this exercise anywhere with no equipment. 

How to do butt bridge knee sqeeze? 

  1. Lie faceup on a exercise mat or the floor with your knees bent about 3 inches from your butt. Place a yoga block or rolled-up towel between your knees and hold it there as you perform the movement. 
  2. Lift up your butt to form a straight line from your knees to the shoulders. 

Tips: 

  • Do not allow the yoga block or towel to slip
  • you can either lift your toes off the ground or keep them flat on the mat or the floor, which ever you find more comfortable. 
  • Push through your heels and lift your hips off the ground so that your body forms a straight line from your shoulders to your knees. Clench your butt muscles and hold. 
  • You can either hold the isometric position for as long as you can, or keep moving your hips up and down until you complete the prescribe number of repetitions. 
  • Do not hyperextended your lower back at anytime during the movement 

Other butt bridge exercises to try: 

Butt bridge mini-band is another great variation of the glute bridge exercises. The tension created by the mini-band forces the outer thigh muscles(hip abductors and gluteus medius) to activate and work. The mini-band is great for preventing your knees from going in and keeping tension where it should be.