Brazilian Butt Workout

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Samba Tornado (A)

Bring sexy back (maybe even better than before!) with this fun workout designed exclusively for Fit Pregnancy and appropriate for women of all fitness levels.

Stand with your feet wider than your hips, toes slightly turned out and abs drawn in. Bend your knees and sit back into your heels as you lean your torso slightly forward and squeeze your butt muscles tight [A].

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Samba Tornado (B)

Circle your hips to the left as you hold the squat. Keep pushing your heels into the floor and sit back into your hips [B].

You can wave or circle your arms or shimmy your shoulders as you hold the squat, then circle to the right. Repeat 15-20 times in each direction, alternating sides and moving your upper body.

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Squat Arabesque (A)

Stand with feet hip-width apart, abs pulled in and spine lengthened. With your shoulders back and down and chest lifted, bend your knees and squat, sitting back into your heels. Keep your knees behind your toes and place your hands on your thighs [A].

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Squat Arabesque (B)

Straighten your legs and lift your left leg behind you, squeezing your left buttock and reaching your arms forward [B]. Switch legs each time, and do 10-20 lifts for each leg.

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Side Lunge Knee-Up (A)

Stand with your feet hip-width apart and hands on your hips. Pull in your abs and draw your shoulders back and down. Step out to the right, keeping your left leg straight and foot flat. Place your hands on your right thigh and lean with your body weight on your right leg [A].

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Side Lunge Knee-Up (B)

Push off your right foot and come back to center, lifting your right knee and swinging arms overhead, ending with your hands together [B]. Do 5-20 reps on each side.

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Curtsy Lunge (A)

Stand with your feet hip-width apart, toes and knees turned out from the hips, heels together and hands on hips. Step out wide to your right, turning your leg out from the hip and placing your weight over the heel of your right foot. Raise your arms overhead [A].

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Curtsy Lunge (B)

Step your left foot behind you into a curtsy, bending your right knee 90 degrees. Bend both knees, keeping the weight over the right heel and the ball of your left foot, and lower your arms [B]. Switch sides and repeat; do 10-20 reps. (One rep equals one lunge on each side.)

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Kneeling Leg Lift

Get down on all fours, with your knees under your hips and wrists under your shoulders. Pull in your abs, draw your shoulder blades back and down, and lengthen your spine. Keeping your right knee bent, lift that leg behind you, keeping your thigh and knee in line with your shoulder. Flex your foot and squeeze your right buttock. Press your foot up to the ceiling, giving your buttock an extra tight squeeze at the top of the movement [shown]. Do 15-20 reps on one side, then switch legs.

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Clam (A)

Lie on your left side resting your head on your arm. Bend your knees, stacking your hips on top of one another. Keeping your feet together, raise your right knee up and back, rotating your leg from your hip and squeezing the side of your buttock and hip [A].

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Clam (B)

Slowly bring knees back together [B] and repeat. Do 5-20 reps on each side. (To further challenge your abdominals, try this move propped up on your forearm.)

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