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Thursday, March 08, 2012

MMHL Tip #6 Brazilian butt lift

Brazilians are known for their perfect beach booties. With summer just around the corner and all the focus these days on being bootilicious it is only natural that I want that too. I have found a workout that is suppose to sculpt a toned, perfectly bubbled bootie in just 5 minutes a day. Seen here at Fitness Magazine you are only 5 moves away from the perfect backside.

Move:

  • Plie (0.00-1.00) 
Stand with feet slightly wider than shoulder width apart, arms at sides, toes turned out.
Tuck tailbone under and contract glutes
Lower body into a plie squat as low as you can go without allowing knees to creep past toes
Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.
After 20 reps, pulse at the bottom for 20 seconds.


  • Touchdown (1:00-2:00)

Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor.
Raise left hand in front of face, palm facing out.
Return to starting position and repeat, alternating sides.


  • Explosive Lunge (2:00-3:00)
Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing towards floor.
Jump up, pushing off the floor with both feet.
Switch legs in midair, landing with right foot forward in a lunge. 
Continue, alternating sides.

  • Single leg Squat with Towel (3:00-4:00)
Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel. (I use my furniture moving pads)
Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as comfortable for a count of 4.
Slowly draw right leg back to start for a count of 4 while straightening left leg.
Repeat for 30 seconds, switch side

  • Squat with Kick Back (4:00-5:00)
Stand with legs shoulder-width apart, arms at sides.
Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms in front. 
Return to start and switch sides.

So have you used any of the tips this month? If so do tell!

2 comments:

  1. Whew! I"m beat! Just finished your post!! :)

    ReplyDelete
  2. This sure sounds interesting! I am so in need of working out! Might give this a try!
    x.o.x.o

    ReplyDelete

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