Stand with your feet shoulder-width apart.Standing Side Kicksīody part targeted: Outer thighs (Abductors), Bottom (Glutes) & Balance. TIP: Ensure you keep your back straight and look straight ahead throughout the range of motion. Return to starting position and switch sides.Lift up your right leg straight behind you, while keeping your hips pointing forward (don’t twist them to the side) and extending arms forward.Move into a squat position and put your weight on your heels.
TIP: Use controlled movements and always keep tension in the exercise band.īody part targeted: Bottom (Glutes), front thighs (quadriceps), and rear thighs (hamstrings). Bring your feet back together, then step towards the other side.With your back straight and your shoulders back, take one step sideways, whilst keeping your legs straight.Cross the resistance band in front of your legs and hold the ends of the band.Stand with both feet on top of an exercise band.Resistance Band Crab Walkīody part targeted: Bottom (Glutes). Repeat one set on the left, and then switch over to the right.Lower your bottom back down towards the ground, but don’t let it touch the floor.Extend your right leg at a 45º angle and keep your knees together.Lie on your back, bend your left leg and place your foot on the floor.Single-Leg Bridgeīody part targeted: Bottom (Glutes) and rear thighs (hamstrings). TIP: Don’t hyper-extend (over arch) your lower back. Complete one set of pulses and then hold the top position for several seconds.Raise your left knee several inches higher, then lower it in a controlled movement back to the starting position.Lift your left knee off the floor and flex your left foot (this is the starting position).If you’re fit, do two sets of 20 repetitions. To firm, shape, lift, and tone your butt, do the following Brazilian butt workout at least two times a week (on non-consecutive days) in addition to your cardio routine.Īlternating workouts will make it more challenging, keep your body guessing and get you maximum results! Also, check out this round butt workout.īeginners should aim for two sets of ten to 15 repetitions. The butt is a muscle like any other and can be targeted, worked, and made shapelier.