There’s a new workout trend out there, and it is called Brazilian bottom lift. Having just a small, tight bottom is not enough any more. Women must embrace the round bottom trend.
How to get a round bottom at home?
There are numerous workout exercises available, especially for the gluts, which you can do in the comfort of your home. And the best thing about them is that you do not need any equipment. You just need determination.
The answer to getting an “apple bottom” is squats, squats, squats.
Squatting is the best exercise to enhance and sculpt your gluts.
How to squat correctly?
Never leave your body weight on your toes, but always on your heel.
Don’t rush when doing the exercises. Always check your pose and keep those gluts tight.
Remember to breath. Don’t hold your breath. This is one thing to keep in mind, regardless of the exercise you’re doing.
If you’re a beginner, don’t hesitate to help yourself by “superficially” holding on to a chair or your desk.
You can force yourself to do the squats in a correct pose by doing them in front of a wall. Do them gently and very close to the wall, but make sure you do not touch the wall. Do series of 20 or more. Stop when you feel tired. Do not force yourself from day 1. Start slow, and increase gradually, day after day.
You can also use a chair. You just sit and stand. Do 3 sets of 15 reps each.
Another great exercise is the donkey kick. Start by sitting on your hands and knees, keep you back flat and core tight, and raise you legs, one at a time, keeping your knee at 90 degrees. Do 4 sets of 12 reps, on each leg, alternating after each 12 reps.
Other bottom exercises for a “steel bottom”, include:
Gluts bridges – lying on your back, knees bent, core tight, lift and lower the pelvic area
Marching hip raise – same thing: lying on your back, knees bent, core tight, but this time you lift and lower one leg at a time, with the knee kept at 90 degrees
Lunges – sitting up, hands on hips, bring your legs in front into a squat, one at a time
Reverse lunges – Same as lunges, but, instead of going forward with your leg, you extend it behind you