Brazilian Butt sculpture


What you'll need: A pair of 3- to 5-pound dumbbells and a stability ball.


Targets: Shoulders, triceps, abs, glutes, legs

 

  • Lie facedown on ball with palms on floor, abs engaged, back flat, legs extended 3 feet apart and toes on floor.
  • Squeeze glutes to lift legs as high as you can.
  • Hold up for 1 count, then bring feet together.
  • Separate legs; lower. Do 15 reps.
  •          Ball Run

              Targets: Biceps, glutes, abs, quads

     

    • Sit on ball with back straight, abs engaged, feet on floor and a dumbbell in each hand, elbows bent, palms in.
    • Keeping upper body still and right knee bent, lift right foot 6 inches while swinging left arm forward and right arm back (as if running).
    • Return to start. Switch sides; repeat. Do 20 reps, alternating sides.
    • Crossover Squat

      Targets: Obliques, glutes, legs


      a. Stand with feet shoulder-width apart, abs engaged, hands behind head, elbows out. Squat.

    • Curtsy Lunge/Lateral Raise

      Targets: Shoulders, abs, obliques, hips, glutes, legs

      a. Stand with feet hip-width apart, a dumbbell in right hand, right arm by side, left hand on hip. Lunge left leg back behind right leg.

    • Glute Swoop

      Targets: Abs, glutes, legs

       

      • Stand with feet hip-width apart, knees slightly bent, arms extended in front of you at shoulder level.
      • Keeping back flat and abs engaged, hinge forward from hips and slide right leg back, toes pointed out.
      • Lift right leg as high as you can.
      • Curl right foot toward butt; release.
      • Return to start. Do 15 reps. Switch legs; repeat.