The beautiful land of Brazil is known far and wide for a variety of things, but none more than the legacy of the Brazilian Butt Lift. Achieving a round and perky booty is a desire for many, but not everyone is a fan of going under the knife for it. So can you still have the bum of your dreams? You sure can, and we can help you work your butt off for it with the best Brazilian butt lift workout​ routine. So read on to learn more about the glute workouts!
What is a Brazilian Butt Lift Workout?
A Brazilian Butt Lift is a cosmetic surgery that is done to enhance the appearance of the butt, making it bigger and more lifted and rounded. The BBL surgery is achieved by removing fat from other parts of the body and injecting it into the butt. Now the Brazilian butt lift workout​ hopes to give your butt the same benefit but without having to go through any risky procedure – it has the highest mortality rate of any aesthetic procedure [1].
By strengthening and toning the right muscles in your glutes, you can get your desired result. If you already have a BBL and wish to maintain it, the right exercises can help maintain and enhance your BBL results, ensuring a more lasting and aesthetically pleasing outcome.
Muscles Activated in a Butt Workout
In order to get a well-proportioned butt that’s a product of your hard work to be on par with a surgically enhanced one, all three main muscles of the glutes need to be worked on. These are the gluteus maximus, gluteus minimus, and gluteus medius.
While conventional surgery is all about shifting around body fat, similar results can be achieved by strengthening and toning the proper muscles as well.
You may also like:
4 Types of Butt Shapes and How You Can Get The One You Want
Bubble Butt Workout: Everything You Need To Know For Achieving The Dream Butt
Benefits of Brazilian Butt Exercises
The right booty workout goes a long way in improving overall health, lower body strength, and aesthetics [2]:
- Boost Athletic Performance: Strong glutes enhance speed, power, agility, and explosiveness, improving running, jumping, and lifting performance.
- Alleviate Back Pain: Strengthening your glutes supports pelvic stability and proper posture, reducing strain on the lower back and preventing chronic pain.
- Protect Knee Health: Strong glutes stabilize the pelvis, reducing stress on the knees and preventing misalignment that can lead to pain or discomfort.
- Improve Posture and Balance: A well-developed posterior chain helps maintain proper alignment, improving posture and reducing muscle strain.
- Increase Power: Glutes are key for generating power in activities like sprinting and heavy lifting, making you more efficient and powerful in your workouts.
Top 6 Exercises for a Round, Lifted Butt
These are best glute exercises around for you to kickstart your Brazilian butt lift workout​ journey towards a more rounder and lifted booty. So what are you waiting for? Try them out!
1. Glute Bridges
Instructions:
- Start: Lie on your back, knees bent, feet flat on the floor, arms at your sides.
- Engage Core: Tighten your abs to protect your lower back.
- Lift Hips: Press through your heels, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.
- Hold: Squeeze glutes at the top for 1-2 seconds.
- Lower: Slowly lower your hips back to the floor.
- Repeat: Do 10-15 reps, focusing on control
2. Squats
Instructions:
- Start: Stand with feet shoulder-width apart, toes slightly pointed out, and arms extended in front or hands on hips for your starting squat position.
- Engage Core: Tighten your abs to maintain a neutral spine.
- Lower: Push your hips back and bend your knees, lowering your body as if sitting in a chair. Keep your chest lifted and knees behind your toes.
- Depth: Lower until your thighs are parallel to the ground (or deeper if comfortable).
- Rise: Push through your heels, straighten your legs, and return to standing.
3. Hip Thrusts
Instructions:
- Start: Sit on the floor with your upper back against a bench, knees bent and feet flat on the ground, hip-width apart.
- Position Barbell (optional): If using a barbell, position it over your hips, resting on a pad or towel for comfort. You can also use other forms of resistance like resistance bands.
- Engage Core: Tighten your abs and glutes to stabilize your body.
- Lift Hips: Press through your heels and thrust your hips upward, driving your glutes toward the ceiling. Your body should form a straight line from shoulders to knees.
- Squeeze: Pause and squeeze your glutes at the top for 1-2 seconds.
- Lower: Slowly lower your hips back to the ground with control.
4. Leg Lifts
Instructions:
- Start: Lie flat on your back with your legs extended and arms at your sides, palms facing down.
- Engage Core: Tighten your abdominal muscles to support your lower back.
- Lift Legs: Keeping your legs straight, raise them towards the ceiling while maintaining control. Keep your feet flexed or pointed, depending on your preference.
- Hold: Pause at the top for a second, squeezing your core and quads.
- Lower: Slowly lower your legs back down without letting them touch the floor, keeping tension in your abs.
- Repeat: Do 10-15 reps per set.
5. Lunges
Instructions:
- Start: Stand tall with feet hip-width apart, hands on your hips or by your sides.
- Step Forward: Take a big step forward with one leg, lowering your back knee toward the floor while keeping your front knee aligned with your ankle.
- Lower: Drop your back knee toward the ground until both knees are at about 90-degree angles.
- Push Back: Press through your front heel to push yourself back to the starting position.
- Repeat: Perform 10-12 reps on each leg, alternating sides.
6. Deadlifts
Instructions:
- Start: Stand with feet hip-width apart, barbell (or weights) over the middle of your feet. Bend at the hips and knees to grip the bar with hands just outside your knees (alternating grip is optional).
- Engage Core: Tighten your abs and set your back in a neutral position—avoid rounding your spine.
- Lift: Push through your heels and stand up tall, driving your hips forward and extending your knees. Keep the bar close to your body as you lift.
- Stand Tall: At the top, squeeze your glutes and stand upright, with shoulders back (but not overarched).
- Lower: Reverse the movement, pushing your hips back first, then bending your knees as you lower the bar back to the ground with control.
For more glute workouts:
B Stance Hip Thrust and Glute Bridge: An Exercise Guide
Banded Fire Hydrant: Exercise Guide
Booty Workout Routines
Below are some routines that have been put together with some of these effective exercises and more, exclusively to help you get that peachy bum for a Brazilian butt lift workout​!
Easy Booty Shaping Workout
A simple routine to get the beginners started
10-Minute Booty Burn Workout
A fun challenge for those looking to burn off calories while toning the bum
Flat Belly and Round Booty Workout
Along with a tight butt, you also get to have a fit core!
Tips for a Successful Workout Routine
It’s always important to start things off slow and then increase your intensity. Quality is important, so make sure you have the proper form and technique down to get the best of these exercises and to also avoid any injuries. Get creative and push harder by incorporating ankle weights, yoga mat, and resistance bands – this will also help to keep your workouts interesting.
Consistency is key, so try to workout at least 3-4 times a week and remember to get sufficient rest. It’s also important to have a high-protein and low carb diet to support your butt exercises and develop those glutes. Monitor your progress to make sure you’re staying on the right track, and remember not to engage in excessive cardio. It can lead to too much weight loss that be detrimental to the results you’re hoping for, so maintain your calorie goals. Weightlifting and strength training is the way to go for a Brazilian butt lift workout​!
You can also check out: 8 Signs Your Glutes Are Growing And Ways To Keep It Up
Conclusion
We hope that this article has inspired you to get working on that dream butt of yours, the hard but organic way! It’s essential to embrace and love our entire body first before we begin working on it, as that’s the most important relationship to maintain. For more effective workout tips and routines, check out the JustFit app!
