Practice the other side and continue alternating for ten lunges.Hold the pose for two seconds and then stand back up.Tightening your core for balance, place your right hand lightly on the ground and take a large step backwards with your left foot, so that you are in a low lunge.Begin with your feet facing forward at shoulder width apart and squat down until your thighs are parallel with the floor.Slowly stand back up and repeat for two sets of 10 squats each.Utilizing the weight of a barbell or dumbbells if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.So stand with your feet a step more than shoulder width apart.Sumo SquatsĪ wider stance will automatically emphasize hamstring and glute work (Scroll down for the infographic to see how its done).

Signup & Get Early Bird Access To Our Personal Training AppĪdd these exercises into your workout routine to get that bootylicious backside you’ve always wanted. This Brazilian workout routine focuses on high-intensity exercises designed specifically to lift, shape and firm your booty. It’s no secret that Brazilians are curvy in all the right places.

Brazilian butt lift workout download