Squeeze your bottom, and press down on your heels in order to raise your pelvis as high as you comfortably can. Simply lie on the floor on your back with your knees bent at right angles and your feet at about the width of your hips. You can further work your butt by doing bridges. Two or three sets of step-ups can definitely cause a strong burning sensation in the rear. You should perform about 20 repetitions before you switch sides and do 20 more reps with your right foot. When you're on the bench, count to three as you squeeze your buttocks. Step sideways onto that bench with your left foot. To step effectively, stand with a workout bench to your left side. Finally, stand up slowly, and repeat this process for a few minutes. Squeeze your glutes all the while, and be sure not to let your knees stick out beyond your toes. An effective squat requires that you stand with your feet at shoulder width and bend your knees slowly. Two more valuable butt exercises are squatting and stepping. Keep up those lunges for a few minutes, and pay close attention to your form the entire time. Go back to the initial position once again. Repeat the action this time, however, step with your left leg, and bring your right knee to the floor. At the same time, lower your left knee so that it touches the floor. With your right leg, step a few feet forward until your right knee is bent at a 90-degree angle over your right ankle. Relax your shoulders, and make sure that your legs are as wide as your hips. To do a proper lunge, stand up tall on a hard surface. For more targeted conditioning, though, you'll need to add moves such as lunges. For example, running, swimming, and inline skating can all help to tone your buttocks. Now, the phrase 'Brazilian butt lift workout' can refer to a copyrighted exercise program or to a generic set of movements that work the behind. So the question is: How can you get your backside into Rio de Janeiro beach shape? Many people around the world now associate Brazilians with curvy glutes, and the Brazilian butt lift workout has become extremely popular. It might be unusual for a country to become synonymous with a part of the body, but that's what's happened with Brazil and the rear end.

Brazilian butt lift workout download