Brazilian Butt Lift Exercises

Video Transcript

"Hi I'm David Dubail owner of Dubail Fitness Institute in Miami, Florida. In this clip I am going to show you some Brazilian exercises for the glutes. Ok the first one I'm going to show you is the kick back with the strap. Ok with this, you just want to make sure it's tight around the ankle. Then you want to pick a weight you are going to feel comfortable with and it's usually going to be pretty light cause this is a difficult exercise. So you want to make sure the chest is up and you always have a small arch in your back. And then you are just going to come up to squeeze the glutes. Come back down. And you are going to get about fifteen reps. Get a good squeeze at the top, that's the most important part and come back up. Good squeeze. Perfect. Alright so you are going to do that about fifteen times and you can just switch. You don't really have to wait, just move right to the next leg. So get a real good squeeze. I like to get a one to two second squeeze on that. So you're going to squeeze it up and that's one of my favorite exercises for the glutes right there. We are going to show you another exercise for the Brazilian glutes. Ok this is the stability ball, you are going to want to roll forward. You are going to drop your hips and you come up and you squeeze the glutes up tight. Then you'll drop down, you get a good squeeze. You are going to hold these two to three seconds. Same thing. You want to make sure you are on your shoulders and not you know way back here because you can't get the arch. So you want to come up way up high, roll out don't fall off and come up, get a good glute squeeze. Just like that. Once again it's been David Dubail, thanks for watching."