35 Minute Natural Brazilian Buttock Lift Exercises


Calorie burn:

230 to 380





Equipment Needed:

No Equipment

Workout type:


Body focus:


Workout Details

Forget dangerous, invasive plastic surgery and gaudy, awkward padded jeans and add this butt lifting workout routine to your regular exercise program.

The glutes are of course a muscle; one that happens to respond especially well to toning exercises. If you want a bigger, fuller, lifted butt, the moves in this workout can make a big difference.

As people age and/or become less physically active, the large glute muscle will loosen, which causes it to sag (because it is a large muscle with a great deal of mass).

Because the glute muscles expand upward and outward when they are strengthened, you can easily (well, relatively easy; exercise is work!) reverse a sagging bottom and get a perky, round butt by training with the video above. In a sense, this video is a sort of natural Brazilian buttock lift without surgery.

You should do these butt lifting exercises three to four times per week, giving your lower body a day of rest in between workouts (this “off” day for your legs can be a great time to turn the focus on toning the upper body).

Aside from being able to make a serious impact on your body’s shape and curves, this workout also burns a high number of calories because of all of the large muscle groups that it engages.

Doing this routine will target and tone the inner and outer thighs, hamstrings, quadriceps, calves, obliques, abdominals and lower back. It requires good balance, but even someone who lacks an excess of coordination can modify these exercises in order to find a version that will help to build their baseline agility.

Remember, the most important thing to focus on while you are doing a movement is form; always choose the hardest version of an exercise that you can do with perfect form. Sacrificing form will make for a less effective workout, so make those details a priority.

If you do this workout regularly (3 – 4 times a week), you should be able to tell a difference in your body composition as soon as two weeks after your first run-through. Keep at this calorie blasting bodyweight workout for a month and you will definitely notice a difference in your body tone and if you have incorporated healthy eating habits, likely a change in the number on the scale as well.

Calories burned:
Depending on weight, gender, existing fitness level, actual exertion levels, lean muscle mass, and other variables, this routine will burn between 280-380 calories.



04/07/15 4:16pm

Thank you so much for the workout video! I will definitely give this a try. Hopefully it will help me lose some weight. Does anyone have any tips on any more exercises like this? I would like to try many different types of exercises and see which works best for me.


03/25/15 12:14pm

Workout Routine:
Crossover Lunges
Pilates Kneeling Rear Leg Raises
Double Leg Lifts
Pilates Shoulder Bridge
Squats + Side Leg Raises
Calf Raises
Jump Squats


02/16/15 3:59pm

Get a bigger booty thin in 3 week easily you have to use booty wow and do half squats press without any support..it will make fast bigger muscular booty with in 3weeks.


02/05/15 6:07am

I made it through this but did not realize how much it was working until the next day, and then the day after that, and the day after that. I don't think I can do this 3 to 4 times a week as recommended yet. I am going to have to start with two times a week for now! My legs are too sore to repeat any sooner than 3 days later.


10/28/14 8:43am

It seems people are worried about getting a big butt doing these exercises. I too am blessed with a bountiful booty, but my reasoning is this: I'd rather have a muscular round booty rather than a big saggy booty. That kind of thinking is what got me past my fear of toning my bum. I'm much happier with my butt today compared to how I felt about it seven months ago when I first started Fitness Blender :-)


06/13/14 4:43pm

I already have a big butt and my hips aren't that wide (40") but I'm an average height will this workout slim my hips and lose inches I tried the Brazil Butt Lift by Beach Body but I didn't like it


02/12/14 1:21pm

will this workout give me a nicki minaj booty


02/11/14 5:56pm

First off, great workout! I was surprised at the burn I got! I would like to ask that you don't say to not put your hands under your butt when doing leg lifts and that it does not do any good. I know from personal experience, and from other fitness experts, that it protects your lower back. Yes, it makes it a little easier but as someone with lower back issues I know first hand that it does, indeed, protect your lower back. Sure, if you can do leg lifts safely without your hands under your butt then that is the best workout for your abs but if not IMO it is better to do it with them there than to not do leg lifts at all. So please, I do not want inexperienced people to take what you say personally as an insult to their abilities or do as you say and then hurt their back more. Sorry, for the rant but it bothered me. Loved the workout and all that you two do!


01/30/14 11:39am

So is the app through your organization or a third party?


01/15/14 2:00am

My butt is almost as flat as a bored so will this really even get me a butt at all?


01/11/14 8:39am

So I just started yesturday. And only my legs and thighs are sore. Is my buttocks suppose to be sore to? I'm just curious to see if I'm doing this right


01/30/14 11:40am

Mine too!


12/27/13 1:13am

Hi fitnessblender,

I was wondering if I could do the natural brazilian buttock lift 1 and 2 exercises. Please let me know as I would love to tone that part of my body, thank you!


12/11/13 1:46pm

how long do i have to do this first round and when do i start the second round.


09/19/13 1:57pm

Okay, i workout six times a week sometimes the whole seven days. One day i do kettlebell workour for half, upper body workout and this workout, the following day i do kettlebell another type of lower body workour like (booty shaper) and upper body (with weights) , I have a booty not that big but i want it bigger, will this workout make my butt bigger? i am really trying to get a bigget booty, i really don't want to lose my booty either and go flat.


07/31/13 10:21am

helllo...will this slim my calves and thighs while giving me a bigger butt??


07/31/13 10:21am

and how often should i do this workout and with how much gap?


05/30/13 11:10am

Does this count for a full workout for the day, or do I need to add something else? If so, what else should I add and for how long?


05/28/13 9:18am

Awesome! My butt thanks you.


05/21/13 9:00pm

I can't find the "add to favorites button"


05/16/13 1:16am

[2013-05-16] My first time logging in since the site upgrade (been naughty and not exercised for a week!). Love the clean, easy-to-read look and larger video frame. I miss the alternatives list that used to appear next to the videos - I found this useful for finding new videos (more so than the search function).
All power to you both...let's see if I can lose another 7 lb in Wks5-8 of the 8 Week Weight Loss Program! Thanks for the inspiration and encouragement. I passed your details onto a friend the other day.


04/25/13 2:34am

I'm quite thin and unfortunately my lower body is kind of shapeless :( I have been doing some of your lower (and upper) body workouts for a few months now and I've definitely seen some improvement! My butt has gotten firmer and more lifted! However, I'm still not quite where I want to be. What is the most efficient way to structure my routines and how often should I change them to get the maximum benefit?...Also, I just want to thank you guys for doing these videos! I love your honesty and support for people who are trying to make a change for the better in their lives.


04/02/13 10:14pm

Is this workout okay to do on a jogging day? Or should I alternate?


03/07/13 9:58am

How many times do you have to do this work out to see results?

glam girl 18

02/08/13 12:11pm

Great work out . Will this eventually tighten your skin around your thighs?


02/02/13 8:05am

I would like to ask what should I do to stretch my legs after the excercise, because without stretching the right muscles my legs hurt the second day. thanks :)


12/08/12 10:32am

Excellent workout! Keep them coming:)) 120812


11/24/12 6:53pm

does this make your gain muscles on the legs and thighs? or slims it down?


08/27/12 11:33am

The videos are not working me anymore


08/24/12 4:34pm

need a real good workout tighting up the chest. help please


08/19/12 11:44am

So I have been working out for 1 month and I am naturally skinny but I am satisfied with my butt ,but I want to make it a bit rounder.I am afraid that my butt will be flat if i work out to much since muscle takes up smaller place than fat.

fitness blender

08/06/12 8:30pm

@tejasvi Do this workout while holding onto heavy weights (so long as you can maintain proper form).


07/31/12 11:26am

i want to gain weight in ma lower body, precisely butts n thighs.. if i do this workout n take proper diet willl it help ?? ..

fitness blender

07/03/12 3:45pm

@pebbles_is_so_cute No, you will need to check out our upper body routines if you want to target your arms.


07/02/12 4:07pm

I have been doing the Carrie Underwood workout routine for a few days now. I already feel different! But does this workout routine only tone your legs, or does it tone your arms too? My problem areas are the inside of my arms and stomach. Will doing this workout routine tone the insides of my arms and stomach as well as my legs? Thanks!

fitness blender

04/24/12 3:03pm

@Exercies89 - I would recommend mixing your workouts up often. That way you keep your muscles guessing. You could do a little extra cardio on top of this routine if you felt like your energy levels were good, or if you wanted to burn some extra calories to drop weight. As for an upper body routine - just search by the muscle groups you want to see & you will find all kinds of options that would work just fine.


04/20/12 7:10pm

What good complementary routine to this one should I use for the upper body the days I'm resting the lower body? How can I make my routine dynamic if I should stick to a workout long enough to see results, or should I change workouts when I see results? Should I do another exercise as cardio the same I do this one or is doing the video enough for the cardio of the day? Sorry for so many questions, new to the site. thanks!


04/19/12 8:57pm

haha nrm


04/19/12 8:56pm

I love this workout video but I can not find where it says how many calories you burn??

fitness blender

04/10/12 10:40am

Jaime - Yes. It is very hard to work the glute muscles without also using the leg muscles.


04/08/12 2:40am

does this workout also target the leg muscles?

fitness blender

04/02/12 8:33am

Onlyanouk - It's completely fine to start off only doing 2 rounds. People see a lot of results with our routines & if you do this a few times a week you can see a big difference in as little as 2 weeks. For someone who is just getting started, I would say make yourself at home on our website & take advantage of all of our free workout videos, and use them to really build a routine that is dynamic (you can choose a different workout nearly literally every day). Good luck, keep us updated.


04/02/12 4:11am

I havent exercised in years, so is it ok if i start with 2 rounds first? I dont have much muscle in my buttocks, so how long will it be before i can see a result? I dont need to lose weight, i only need to create muscle and get it tighter, but i did start a healthy diet to feel better. Are there any tips you can give for a starter who doesnt have much discipline yet?

fitness blender

02/23/12 12:24pm

Hey Blaporte I just updated this so that it includes calories burned estimates.


02/23/12 3:09am

How many calories does this burn.

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