5 Min Workout For Brazilian But

5-Minute Workout: Brazilian Butt Lift

Plie

Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.

Tuck tailbone under and contract glutes.

Lower body into a plié squat as low as you can go without allowing knees to creep past toes.

Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.

After 20 reps, pulse at the bottom for 20 seconds.

Touchdown

• Stand with feet shoulder-width apart, toes pointed forward.
• Squat down until knees are bent 90 degrees.
• Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor.
• Raise left hand in front of face, palm facing out.
• Return to starting position and repeat, alternating sides.

Explosive Lunge

• Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.

Explosive Lunge: After

• Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.

Single Leg Squat with Towel

• Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.
• Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.
• Slowly draw right leg back to start for a count of 4 while straightening left leg.
• Repeat for 30 seconds; switch sides.

Source: Fitness Magazine