4. BARBELL HIP-THRUSTS
How it’s done: Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips towards the sky squeezing those glutes! Rise until your body forms a straight line from your shoulders to your knees (a full hip extension), and then slowly lower back to the ground.
Try mixing up your reps and sets for this move and aiming for anywhere between 3-4 sets of 6-20 reps. I will warn you though, high-rep hip thrusts are brutal. The booty-burn is awesome & done regularly, your booty will start to firm up in no time!
Tip: If you’re a beginner, try these with your back on the ground using the same principles but with no weight and with your back on the floor. Then as you start to get stronger, use one leg at a time aiming for between 8-12 reps and 3 sets.
Read on for one of our favourite Brazilian booty sculpting exercises…
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