- Duration: 25 Minutes
- Calorie Burn: 202-311
- Difficulty: 4/5
- Equipment: No Equipment
- Training Type: Cardiovascular, Plyometric, Toning
- Video Player: View on YouTube
This is our second round of the Natural Brazilian Butt Lift - who needs plastic surgery when you've got exercise? Better yet, make it exercise that doesn't require an expensive gym membership or even any equipment.
These butt and thigh exercises target the gluteus maximus, medius and minimus from multiple angles in order to help you quickly see noticeable changes in the shape of your butt and thighs.
25 Minutes Total
No Equipment Necessary
Warm up & Cool Down not Included
14 Knee Tuck Crosses - On hands and knees, lift one leg directly out behind the body at roughly a 45 degree angle. Bending at the knee, bring the foot back in towards the body. tucking the knee of the previously lifted leg on the outside of the other knee. This targets the glutes in a unique way for a whole new kind of burn.
14 Rocket Squats - Sink down into a squat in three increments, going lower with each count. Then jump explosively upwards, slapping the thighs with the hands, before sinking right back down for another rep.
14 Squat Jack Leg Lifts - With feet in close to one another, go down into a squat, touching the sides of your feet. Come back up with windmill arms (similar to a jumping jack) while balancing on one leg to lift the other out to the side. Alternate which leg you lift out to the side each time you come back up front your squat.
14 Side Pulse Lunges - Lunge deeply to one side, pulsing twice at the end range of motion, come back up to the center and repeat on the opposite side.
14 Pulse Lunges + Knees - Step back into a rear lunge, pulse twice at the bottom, and then drive that knee forward; twice on each leg. Alternate back and forth between right and left sides.
14 Squats + 2 Side & Reverse Leg Raises - Improve your balance and coordination and engage your core with this butt and thigh exercise; start off with a regular squat. Come back up from the squat to immediately lift one leg out to the side, pulsing twice. Without resting the foot on the ground, immediately lit that same foot back behind the body for 2 pulsing reverse lifts. Alternate sides for the lifts. If you have poor balance you can make this exercise easier by resting your foot on the ground in-between each of the lifts.
Reverse Cross Lunges - Step back into a lunge, placing the foot behind and across the body as far as is comfortable and controllable.
45° Lifts and Pulses - Starting on all fours, lift one leg out and back at a 45° angle. Once you have completed 14 reps, do 14 pulses at the top of the range of the motion.
14 Crisscross Jumps - A bodyweight cardio exercise to get your heart rate up nice and high. Jump your feet crisscrossed in front of one another, twice, and then jump high to slap the thighs with the hands.
14 Plie Pulses - Stand with feet very wide, toes pointed outward in opposite directions, and sink very low into a deep squat; pulse twice, and then come back up in order to complete one repetition.
How many calories does this Natural Brazilian Butt Lift workout burn?
We estimate that this routine burns 202-311 calories in 25 minutes.
How often can I do this workout?
We recommend doing lower body workouts roughly 3-4 times per week, depending on the intensity of the routine and whether or not muscles are sore. It's important to mix up your workouts in order to keep your muscles guessing, so be sure to mix this one up with our hundreds of other free, challenging full length workout videos.