Seven Secrets to a Nice Brazilian Butt

Us women know that summer time means time to take a good look in the mirror. We no longer have the safety of our layered clothing and high boots. For a lot of us, summer time means pulling out pretty summer dresses and new swimsuits. But for many of us, it means sweating in jeans and a t-shirt as we try to hide what lives beneath our clothes. Here are some great tips for getting that butt you have always wanted right from the comfort of your own home! Try and do 3 sets of 10 reps each and every single day.

1. Squats
Squats are exactly what they sound like. Stand with your feet about shoulder width apart and squat! Stick your booty back like you are sitting on a chair. Important tip – make SURE your knees do not come forward over your ankles when you squat. To increase intensity, you can hold free weights in your hands or hold a textbook on you head if you do not own free weights.

2. Standing Leg Lifts
The first time I did these was as part of a fitness program called Turbo Fire. Here is what you do: Extend your right arm out in front of you at about a 45 degree angle or towards 3 O'clock. Now, lift your left leg directly behind you as high as you can go. Without putting your leg all the way down (tap your toe if necessary to keep your balance) – raise and lower that leg. Now, switch sides.

3. Lunges
Lunges are great exercises but you have to be careful that you are doing them correctly. You want to make sure your front knee never goes in front of your ankle. Also, all the weight should be on your front heel. If you are doing them correctly, you'll feel it in your bottom.

4. Plank Leg Lifts
Lower yourself down into a plank. holding the plank position, and keeping your booty down, extend one leg back and up as far as you can go, then bring it down and tuck it in, pulling your knee along your chest, then extend your leg and place it back on the ground, resuming plank position. Then the other leg!

5. Table Top Kickbacks
Get down on your hands and knees in the crawling position and straighten your back (like a table top!). Now, keeping your knee bent at a 90 degree angle, lift your right leg until your foot is straight up into the air and the top half of your leg is horizontally in line with your back. Squeeze you but and then lower your leg back down into the crawl position. Alternate legs.

6. Reverse Plank Leg Lifts
Grab a chair, no, not one with wheels, but one that is heavy and stationary. Lay on your back and put your feet up on the chair. Raise your butt so that your legs and back form a straight down slope. Now, lift and lower your right leg, then your left. These are really hard, so take your time and do as many as you can!

7. Kickboxing
Kickboxing is really great for working out all of your legs and butt muscles. try alternating between front, side and back kicks, keeping good posture and balance.