Body Weight Exercise to Build a Brazilian Booty

To build a Brazilian booty using bodyweight exercises, here are five effective exercises you can try:

1. Squats: Squats are an excellent compound exercise that targets the glutes, quads, and hamstrings.

• Stand with your feet hip-width apart.

• Lower your body as if sitting back into a chair, keeping your chest up and core engaged.

• Go as low as you comfortably can, ideally until your thighs are parallel to the ground.

• Push through your heels to return to the starting position.

1. Lunges: Lunges primarily work the glutes and thighs, providing a great lower body workout.

• Stand with your feet hip-width apart.

• Take a big step forward with one leg and lower your body until both knees are at a 90-degree angle.

• Ensure your front knee stays above your ankle, and your back knee hovers just above the ground.

• Push through your front heel to return to the starting position.

• Repeat on the other leg and alternate sides.

1. Glute Bridges: This exercise specifically targets the glutes and can be highly effective.

• Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

• Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.

• Squeeze your glutes at the top and hold for a second before lowering back down.

• Repeat for the desired number of repetitions.

1. Donkey Kicks: Donkey kicks primarily engage the glutes and help shape and tone them.

• Start on all fours with your hands shoulder-width apart and knees hip-width apart.

• Engage your core and lift one leg, keeping it bent at a 90-degree angle.

• Kick your leg backward while maintaining the 90-degree angle.

• Squeeze your glutes at the top of the movement and then return to the starting position.

• Repeat on the other leg and alternate sides.

1. Fire Hydrants: Fire hydrants target the glutes, particularly the gluteus medius.

• Begin on all fours with your hands shoulder-width apart and knees hip-width apart.

• Keeping your knee bent, lift one leg out to the side, maintaining a 90-degree angle.

• Lift until your thigh is parallel to the ground and your hip is fully opened.

• Lower your leg back down with control and repeat on the other side.

• Alternate sides for the desired number of repetitions.

Remember to perform each exercise with proper form and gradually increase the number of repetitions and sets as you progress. Additionally, maintaining a healthy diet and overall exercise routine will help achieve optimal results.