How to Train to Get a Brazilian Butt

There is no secret to having a great booty; it is just dedication and hard work.

So if you are planning to compete in Miss Bum Bum and reshape and get a Brazilian butt by making it fuller and firmer, then the following exercises can be the best options for you.

These are designed to target your upper thighs and glutes.

With 20 minutes each day, you can develop a rounder, firmer, and larger that can stand out anywhere.

1. Lateral Lunges

This exercise will be a perfect stretch for training the inner thighs and engaging your glutes.

Step 1: Stand straight and let your feet stand width apart.

Put your hands on the hips.

Include a dumbbell in both hands at your chest level to add resistance.

Step 2: Squat down a leg to your side.

Ensure that your outer leg and back remain straight throughout the whole step.

Step 3: Hold the position for at one or two seconds, and then return to the standing posture.

Step 4: Repeat these steps for 20 seconds.

After that, switch to the other side and perform the same task with your opposite leg.

2. High Donkey Kick

This donkey kick exercise can be a bit challenging to do, but it is ideal for beginners.

It can provide your glutes and shoulders with a good stretch.

Step 1: Start with putting your hands below the shoulders

Step 2: Squeeze the glutes and kick the right leg backwards to the ceiling

Step 3: Hold the position for 1 to 2 seconds and slowly return to the initial position

Step 4: Repeat these tasks for 15 seconds and switch sides with your opposite leg

3. Single Bridge Exercise

The single led bridge, also known as the glutes bridge to the leg raises, is a variation of glute bridge exercises.

It can help to increase the balance and add a lot of resistance to your buttocks.

Here are four simple steps to perform this exercise:

Step 1: Lie flat on the ground on your back with your legs bent and keep the arms stretched along your sides

Step 2: Lift off your hips from the floor and raise your right leg as high as possible

Step 3: Slowly return your right leg back down and bring the hips on the ground

Step 4: Repeat these steps for 15 seconds and then switch to another side to do the same movements with the left leg.

4. Pistol Squats

If you are a beginner, this pistol squat exercise can be tricky to master.

Thus, it is necessary to get extra help from a chair.

Here’s how you can perform the pistol squat exercise:

Step 1: Stand straight on your right leg and set your left leg parallel to the floor.

Also, make sure to set your arms parallel to the floor.

Step 2: Squat down slowly on one leg.

You can bring in a chair if this is too difficult for you.

Try to squat till your butt can touch the chair.

Step 3: Return to the initial standing position.

Step 4: Repeat these steps for at least 20 seconds and switch sides