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Training for Brazilian buttocks was inspired by the characteristic advantage of Brazilian bodies, i.e. shapely and firm buttocks. If you dream of such buttocks, try the exercises with Ewa Chodakowska or Mel B, which are very diverse and bring quick visual effects. When exercising with a load, you will notice a difference in the appearance of your buttocks after just 2-3 months. It is important to increase the number of sets and loads with each step in order to help your muscles develop.

When planning yourBrazilian buttock workout , you should take into accountbuttock exercisesthat activate the gluteal muscles, major, and minor muscles. Engaging these three muscles to work will give you satisfactory visual effects.

Fortunately, you do not have to create a training plan yourself - below you will find descriptions of the most effectivebuttocks exercisesand a table with the schedule, when and how many to repeat the exercise.

Brazilian buttocks training - rules

For starters, dobuttock exercisestwice a week. Train intensively - you can spend about 30 minutes to an hour on this part. Exercise without load for the first two weeks. Thanks to this, you will learn the correct technique and eliminate the risk of an injury. After two weeks, add the load. These can be dumbbells, and if you don't have one, start training with water bottles. Remember that muscles only develop when you gradually increase the weight of the weights.

Combine all the buttock exercises described below into one workout. In the first week, do 1 series, in the second week, add another, in the third you can still do two series, but with load. Take a break of about 1.5 minutes between each series. After completing a specific exercise, go straight to the next one.

For the buttocks exercises listed below, you can also include those recommended by Ewa Chodakowska and Mel B, e.g. squat jumps, back leg abduction with a squat, hip lifting up with back support, sideways leg elevation and others.

A detailed training plan can be found in the table below.

Exercises for the Brazilian buttocks - training plan

WeekPrzysiadyLungesStuffing the legs in the support
11 set of 10-15 reps1 set of 10-15 reps1 set of 10-15 reps
22 sets of 10-15 reps2 sets of 10-15 reps2 sets of 10-15 reps
32 sets, 10-15 reps, load: 2 kg2 sets, 10-15 reps, load: 2 kg2 series, 10-15 repetitions, load: 2 kg or additional training gum (resistance approx. 10 kg)
42 sets, 10-15 reps, weight: 3 kg2 sets, 10-15 reps, weight: 3 kg2 series, 10-15 reps, load: 3 kg, training gum: shorten by 3 cm
52 sets, 10-15 reps, load 4 kg2 sets, 10-15 reps, load 4 kg2 series, 10-15 reps, load: 4 kg, training gum: shorten another 3 cm
63 sets, 10-15 reps, load 4 kg3 sets, 10-15 reps, load 4 kg3 sets, 10-15 reps, load: 4 kg, training gum: length and resistance as per week 5
73 sets, 10-15 reps, 5 kg weight3 sets, 10-15 reps, 5 kg weight3 series, 10-15 reps, load: 5 kg, training gum: resistance approx. 15 kg
83 sets, 10-15 reps, 6 kg load3 sets, 10-15 reps, 6 kg load3 series, 10-15 reps, load: 6 kg, training gum: shorten by 2 cm
94 sets, 10-15 reps, 6 kg weight4 sets, 10-15 reps, 6 kg weight4 series, 10-15 reps, load: 6 kg, training gum: same length as in week 8
104 sets, 10-15 reps, 7 kg load4 sets, 10-15 reps, 7 kg load4 series, 10-15 reps, load: 7 kg, training gum: shorten another 2 cm
114 sets, 10-15 reps, weight 8 kg4 sets, 10-15 reps, weight 8 kg4 series, 10-15 reps, load: 8 kg, training gum: shorten another 2 cm

Instructions on how to do the various buttock exercises can be found below.

Exercises for the Brazilian buttocks: weight-bearing squats

The most popular exercise that develops the gluteal muscles is the squat. How to do the correct squat?

Move your feet so that the angle between your calf and the floor is 90 degrees when you go down. Keep your feet pointing in the same direction as your knees are diverging. Pay attention to the position of the body, do not lean forward, keep your back straight and stomach tight. When you squat, make sure your weight is on your heels rather than your toes. Go down slowly, come back faster and more dynamically. Do about 10-15 squats. Try to move smoothly from one squat to the next without taking breaks in between. If you are adding weight to your training, the weight should be either on the outside of the legs or (if it is a bar or bar only) on the trapezius.

Exercises for the Brazilian buttocks: lunges

Another exercise for Brazilian buttocks is lunges. At the beginning, do this exercise after 1 series without weight, and in the following weeks, increase the number of series and repetitions, just like with squats.

Stand up straight and tense your stomach tightly. Then walk with one foot forward (the knee must not extend in front of the foot, the angle between the leg and the floor should be 90 degrees), put it on the ground and return to the starting position. Throughout the lunge, keep your torso straight and tense your stomach! Make 10-15 lunges for each side alternately. Do this exercise sideways to the mirror, pay attention to your posture and correct mistakes (hunched back, excessive bending to the front of the leg).

When you want to add weight to your lunges, grab some hand weights. It is very important to evenly distribute the load so that each hand has the same weight (e.g. 1 kg and 1 kg).

Exercises for the Brazilian buttocks: pushing up the legs in the support

You can do this exercise both at home and in the gym. Get an elastic exercise band that will make it difficult for you to push your legs out in the support (thanks to which the effectiveness of the exercise will increase). For the first two weeks, exercise without rubber, and in the third week, start training with it. There are various training tapes on the market that have different resistance depending on the color. For the first 6 weeks, exercise with the least resistance (approx. 10 kg). In the table you will find information on how to shorten it in each subsequent week.

Kneel down, hook the end of the exercise band on one of your feet, and take the other in your hand. The tension of the rubber is up to you, if you want more resistance, shorten the rubber, and if you prefer to push the legs out with less stress, make the strap longer. Now moveone leg bent up behind you, making sure that the torso is taut and does not bend in the back. When pushing your leg up, hold your buttock firmly. Repeat this exercise 15 times on each side. If you do not feel tired after finishing your workout, put a lot more strain on yourself next time. If you are in the gym use the gantry crane. Kneel down, put the barbell on your foot and perform the exercise as described above.

Exercises for buttocks with Fit Mom Ania Dziedzic

These exercises will make your buttocks on fire! Add them to the training plan described above, and you will notice the effects even faster.

Perform the following training twice a week, in addition to the buttocks exercises described in the article.

Worth knowing

In training for the Brazilian buttocks, it is worth adding the hip thrust exercise, i.e. lifting the hips while lying on the bench with your back. According to scientific research, hip thrust engages the largest percentage of gluteal muscles - even 87%, for comparison squats - only 30-45%.

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Thighs and buttocks