Every girl dreams to have Brazilian butt.
Popped butt, just like a nice shaped bubble.
Well of course we all want that kind of body shape, but we’re not all born Brazilians, right?
But here’s the best thing – WE CAN BUILD A BRAZILIAN BUTTS IN THE GYM!
With hard work, dedication and a good exercising plan we can all do it too!
And the best thing is that I have the best butt lift workout for you!
Starting from the first things you got to know about getting bubble butts, I’m gonna guide you through a whole Brazilian butt lift workout routine.
Notes:
Well, when it comes to butt lift workout, you have to know some very important things:
- First of all, every butt workout has to be preformed with a lot of weights.
Otherwise, it won’t work. You should select a weight so that you can perform between 8 and 12 presses.
- Second, there is no such thing as 15 min butt workout!
For 15 min, you can’t even warm up.
The thing is, if you want something to be body and life changing, you have to make sure it’s challenging.
- You can get sexy and toned butt, just by doing the leg workout routine.
While you are doing leg exercises, your butt is getting toned and popped too.
So, you can see the sexy leg workout routine here, but I will give you the best exercises for legs and butt in this post too.
- Every chest exercise should be preformed with 3-4 sets and 8-13 reps.
Now, let’s get started with the Brazilian butt lift workout.
#1 Squats
Your butt and your legs, go together like salt and pepper.
Because of that, squats are the perfect exercise for your butt.
Just remember to do squats with weights on, because otherwise you will not get the wanted results.
I prefer doing squads with a barrel, because they are more effective, but of course you can do them with dumbbells or even with some home gym equipment, such as resistance bands or ankle weights.
Just remember to do squats with the weights on, because otherwise you won’t get the results you’ve wanted.
Here’s how to do them right:
How To Squat Right – Ultimate Guide For Nailing The Squat >>>
#2 Lunges
As we mentioned, there are two types of lunges.
- One with your legs separated, also known as open lunges, and
- lunges with your legs crossed.
The open lunges are more for your quadriceps leg muscles, but the crossed are perfect for your butt.
What you should do is put your leg behind the other, and bend.
You can expand a lunge using a barrel, or with dumbbells.
Here’s The Ultimate Guide On Nailing The Lunges – Types & How To Do It Right
Head on to the link and learn how to do them right!
#3 Deadlift
The next exercise in this butt lift workout routine is the dead lift.
As with the lunges, there are two types of deadlifts too:
- deadlifts with straight legs – known as Romanian deadlifts,
- deadlifts with bend knees.
For your sexy butt, you would want to do the deadlift exercise with bend knees.
This is because it engages the butt muscles more, and it tones the side muscles of our butts.
As for the first type of deadlift – the Romanian deadlift, is more for the hamstrings leg muscles.
Here’s the guide for doing deadlifts:
Deadlift: A Must Do Exercise – Benefits & How To Do It Right
#4 Leg Curls
Together with the deadlift there is one hero exercise when it comes to the but.
And that exercise is the leg curls.
There’s a machine in the gym for this exercise, and it’s called the leg curls machine.
You actually lay down on your tummy, and push your legs up as you squeeze your butt at the same time.
You can try improvising this exercise with your own body weight as on this picture, but it is much better if you perform it with weights on.
#5 Hip Raise
The previous exercises are enough, but here are some exercises that you can do if it’s not leg day, and you feel like working your ass off! :)
This is a great exercise for your butt.
You can do it even in the comfort of your home, just remember to always do it with some weights.
Just put some weights on your tummy and lift it up!
This exercises will tone your butt as hell.
But what is that exercise with stability ball? Do you lift your butt up from the ground or roll the ball towards your butt eith your feet? Those are two different exercises.
You just lift your butt. Your legs are still. You do not move them, you just lift your butt. It is a great exercise, even without the stability ball.
Nice answers in return of this query with firm arguments and describing all
on the topic of that.
Great workouts, thank you. But, “pooped” butt? :p Maybe a typo :p
Hahahaa definitely a typo! Thanks! :)
how many times do you do each workout for? :)
Hi Sarah,
Sorry for replying so late, but I just came home from my vacation.
The perfect count is 3-4 sets with about 10-15 reps.
Hello
I’ve noticed that most of these exercises are also in your leg workout routine. If I just did the leg workout would it tone my legs and my butt?
Thank you :)
Hi Ashlynn,
Well, I often say that legs and but go together like salt and pepper :)
Yes, by doing legs exercises you engage your but a lot, so just stick to the plan and you’re gonna see great results I promise ^^
hey um just wondering would these all work for any thpe of body and also say i were to keep it up as a daily routine how long would that take till i dinally got it into a brazilian?
Hi Rebekah,
Well it takes time, for someone months even years, but the most important thing is that it works and it’s possible.
You’re going to achieve great results, not immediately, but definitely! :)
There’s one thing you should know, and that is: Your body is a whole piece and you should engage muscle of it, not just the one you want to change.
Here’s a workout plan I warmly suggest to every girl that wants to get her dream body: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
I hope it helps you!
How often can you do this exercise, every day or four times a week?
Liliana,
Doing your but once or twice a week is enough.
Please have in mind that you should wait at least 48 hours until you engage your legs after the previous training.
I’d suggest you to do other muscle groups the other days of the week.
Since the body is designed to function as a whole piece, you’ll get far better results if you work it that way.
Check out my newest workout program Breaking Fat, to see how to do full body split training: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Monica
What should I do if I did the squats and can’t do anything more? I’m serious, my ,egs are dead, they’re shaking. Should I take less weight? Or do less reps/sets?
Hi Zaraha,
Do less sets, and make sure to rest your legs nice before the other training.
Do legs and but once or twice a week, and the other days exercise the other muscle groups: arms, shoulders, back and chests.
That way, you’ll have more than 3 days to rest your legs, before you exercise them again :)
Don’t worry, it should hurt, especially if you’ve exercised now for the first time.
Hi ! How can I do squat if I don’t have the weight for ? Can I find something at home which I could use as the weight ?
Florine,
You can do squads without weights, but they’re way more effective and body changing when done with an extra weight on.
Also, you can invest in resistance bands and you’re all set.
They’re really helpful and cheap at the same time – I got mine from Amazon.
If you don’t feel like investing, you can fill up two 5 l bottles with water and maybe try exercise with them :)
I can’t wait to get into the gym this Friday and get started on my bubble butt… thanks for all the tips.. #bubblebuttfridays