The Brazilian booty is an emerging ideal for women around the world who strive to build a sexy body. Follow this 30-day Brazilian Butt Squat Challenge to sculpt the butt fitting the hottest of Copacabana parties.
Here’s a calendar to help you develop your bubble butt.
Every day, reserve a few minutes to the moves on the calendar, but keep up with your usual workout routine. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn.
Following this challenge is actually not that hard, just go step by step:
- Step 1: Master proper squat form.
- Step 2: Commit to dropping it low for just a few minutes each day.
- Step 3: Admire your hard-earned booty.
- Basic Squat
- Squat with Kickbacks
- Sumo Squat
- Reaching Sumo Squat
- Oblique Squat
- Jump Squat
- Narrow Squat
- Pistol Squat
- Curtsey Squat
- Split Squat
- Isometric Squat with Toe Taps
- Pop Squat
- The Final Superset Challenge
First, you’ll need to master a classic squat.
Stand tall with your feet spread shoulder-width apart. Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you’re doing so. Return to stand while squeezing your glutes. That’s one rep.
Squat with Kickbacks
This variation fires your glutes right from the start
Begin with your feet a little wider than shoulder-width apart and squat. As you stand up, transfer your weight to one leg, and kick back with the opposite leg. Return to the starting position and repeat on the opposite side.
This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention.
Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips. With your hands clasped together at your chest, push your hips back and squat down, keeping your back straight and your upper body lifted. Make sure you’re pushing through your heels and engaging your inner thighs as you come back to your starting position.
Reaching Sumo Squat
Adding the reach gets your calves firing and boosts your heart rate.
Stand with a wider-than-hip-width stance, keeping your knees and toes pointed out slightly. Lower your body and move into a squat position, while pushing your hips backward and reaching to the ground with your fingertips. Push through the heels to go back to the initial position and extend your arms straight overhead.
Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level.
Set your legs wide apart with your toes outward. Pull hips back a bit, and squat until your knees are bent at a right angle. Strain your buttocks, and raise your left knee toward your left elbow. Repeat on the other side.
Jump Squats add some shoulder mobility work to the mix.
Stand with your feet shoulder-width apart. Start by doing a regular squat, engage your core, and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. Be sure to land as quietly as possible, which requires control.
This stance sets you up for the pistol squat that follows.
Start standing with your feet together and hands out. Perform squats while keeping your knees together and going down to 90 degrees.
As you stand upright and push your hips forward, your glutes work harder.
Start by standing on one leg, with the toes pointed forward and/or slightly turned out. With the front leg flexed and the foot pointed in front of you, active the core and hip flexors to prime the movement. With the weight distributed in the foot that in on the ground, slowly sit down into a squat, making sure that the torso has a slight forward lean. Once you have assumed a deep squat position, use your single leg strength to press towards into the floor, locking the core tight to allow to maximal effort. Assume a stable standing position on the working leg. That’s one rep.
These next two moves play with different planes of motion. First, you move laterally in this curtsey squat.
Holding a 10-pound dumbbell at your chest, step your left leg wide to the left coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel. Push off with your left foot, and cross the left leg behind your right coming into a curtsy, bending both knees. That’s one rep.
Then, you transition into a front-to-back motion in the split squat.
From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up. Complete all your reps on one leg, then switch to the other.
Isometric Squat with Toe Taps
This is the ultimate booty-burn, because your muscles have no time to rest.
Set your feet a little wider than shoulder width apart. Squat with your knees and feet in the same line. Stretch your right leg to the right keeping straight. Do your reps on a single leg before switching to the other leg.
The pop squat gives your legs a breather after the isometric squat, flushing out the lactic acid, while also adding some cardio.
Stand with your feet hip-width apart. Sit your hips back and down into a squat position. Jump straight up into the air and land softly back into the squat position. Repeat.
The Final Superset Challenge
On the last day of this 30-day squat challenge, combine each move together for the following superset workout:
- Basic squat: 5 reps
- Kickback squat: 5 reps on each leg
- Sumo squat: 5 reps
- Reaching sumo squat: 5 reps
- Oblique squat: 5 reps
- Jump squat: 5 reps
- Narrow squat: 5 reps
- Pistol squat: 5 reps on each leg
- Curtsey squat: 5 reps each leg
- Split squat: 5 reps each leg
- Isometric squat with toe taps: 5 reps each leg
- Pop squat: 5 reps
Note: Taking up a fitness challenge could be tough for your body to quickly adjust. Do it in the presence of a fitness trainer to avoid injuries and postural dysfunction.