Get a Brazilian butt workout!

Posted under female workout

Learn Brazilian’s secret to sculpt their bragworthy bottoms. Capoeira, a martial arts that tones and reshapes while developing a dream derriere can help achieve that fuller rear.

Here is a sexy routine with classic fitness moves to create an effective and fun workout that puts will prepare you to look hot in shorts.

Equipment:
A 2- to 6-pound medicine ball or dumbbell

Directions:
Perform two or three sets of 12 reps of each move three times a week. The plan counts as strength training so it’s better to rest a day in between workouts to let your muscles rest. Add 30 minutes of your favorite cardio on most days to slim down as you tone up.

Joelhada

(Knee strike)

Start in a deep lunge with left thigh parallel to ground, knee over ankle, right leg back. Bring bent right arm in front of face and left arm out to side, parallel to ground. Drive right knee up as you stand and lean back, reversing arms so bent left arm is in front (as shown). Return to starting position. Do 12 reps. Switch legs; repeat.
• Works butt, abs, thighs, hamstrings

Pisão kick

(Big-stomp kick)

Stand with feet hip-width apart, left foot staggered slightly ahead of right, holding medicine ball at chest, elbows bent. Keeping right leg in place, bend left knee and pull it toward chest, foot flexed, as you draw arms to left side (as shown). Lean torso to right as you reach ball to right and extend left leg to side. Bring left knee back to chest. Return to start. Do 12 reps. Switch sides; repeat.
• Works butt, shoulders, abs, obliques

Esquiva paralela

(Dodge a kick with feet parallel)

From standing, step right foot back into a lunge, swinging bent right elbow forward and left arm to side (as shown). Step right foot to right into a deep squat, while leaning right side of torso to right thigh, and reverse arm movement. Return to lunge, reversing arms. Do 12 reps. Switch sides; repeat.
• Works butt, back, abs, thighs

Balança

(Sway)

Squat with feet wider than hip-width apart, holding medicine ball at chest, elbows bent. Maintain squat as you lean forward and sway upper body left (as shown), then right, while moving ball in a figure eight motion, leading with elbows, for one rep. Do 12 reps.
• Works butt, shoulders, arms, back, abs, thighs

Meia lua de frente

(Half-moon kick)

Lie faceup with knees bent, feet flat, hands near face, elbows bent. Lift torso off ground as you extend left leg to side, foot flexed. Sweep left leg to meet right leg, swinging bent right arm forward and straightening left arm out to side (as shown). Return to start. Do 12 reps. Switch sides; repeat.
• Works butt, abs, legs

Rasteira

(Sweep)

From standing, step right foot back into a lunge, swinging right elbow forward and left elbow back slightly. Keeping left foot planted, step right foot to side into a deep side lunge, right toes and knee rotated out, right hand flat on ground behind right thigh, left arm reaching overhead (as shown). Return to start. Do 12 reps. Switch sides; repeat.
• Works butt, abs, inner thighs, hamstrings

Scorpion plank

Start in push-up position. Bend right knee and lift leg to left, pushing through heel with foot flexed; look over left shoulder toward right heel (as shown). Return to start. Do 12 reps. Switch sides; repeat.
• Works butt, shoulders, abs

Benção kick

(Blessing kick)

Sit with knees bent, feet flat, left hand on ground behind you, bent right elbow in front of face. Press right foot into ground, lift hips and extend left leg slightly higher than right thigh, foot flexed (as shown). Return to start. Do 12 reps. Switch sides; repeat.
• Works butt, triceps, abs, hamstrings

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