Do you spend to many hours sitting in the office? If the answer is yes, it’s very likely that your thighs are very toned. And what about your buttocks, you may have gluteal amnesia which literally means that buttocks forget how to properly activate the muscles.
But If you practice this routine, you will awake and activate the entire posterior chain (group of muscles that form the back of the body) for the purpose of strengthening, lift and shape the butt.
If you want to boast about it, like the Brazilian ones, do 10 repetitions of each of these four exercises, with the breaks you need. Make as many sets as you can in 10 minutes.
Lie on your back with your feet flat on the floor, your arms spread to the sides and your palms down (a). Push with your heels and lift your hips until your body forms a straight line from your shoulders to your knees (b). Hold for a couple of seconds and return to the starting position. That is a repetition.
Single-leg Romanian deadlift
Hold a dumbbell in your right hand and lift the right foot (like on the picture a) slightly off the floor. Lean forward without separating the dumbbell from the body. Your right foot should be parallel to the floor. Return to the first position. Change sides and repeat.
Plank with leg lift
Put on the plank position with the shoulders just upright from the elbows (a). Squeeze your abs and lift one foot off the floor while maintaining plank position (b). Return to the starting position and repeat with the other leg.
Stiff-Legged Dumbbell Deadlift
Put a pair of dumbbells on the floor in front of you. Lower yourself without bending your back and grasp them with your palms (a). Squeeze the buttocks and lift up the dumbbells while pushing your hips forward (b). Slowly lower again to leave the dumbbells on the floor. Repeat as many times as you can.