With the World Cup in full swing, you can’t help but notice the similarity between soccer players and Brazilian samba players.  Both of these types of athletes have strong fast legs and amazingly strong sexy butts!  You can’t help but be envious.  However, you don’t have to do either of these sports to start “sporting” your own sexy glutes!  Here is a great workout that is guaranteed to make your butt stronger and tighter.  Complete this cycle for 3 sets of 12 reps.

Sumo squats

Here is a great exercise that works the inner thighs and glutes and it’s portable so it can be done anywhere.  Start with your feet wider than shoulder width apart with your toes pointed outwards with your knees over your toes.  Maintain a straight back, keeping your chest out and abs tight.  Lower your body to the ground, like you are going to sit in a chair.  Focus on the sitting action.  Keep all the weight in your heels and drive up.



Stand with feet less than shoulder width apart, with a flat back, chest out.  Hands should be on the barbell shoulder width apart, with a switch grip (one hand overhand position and one underhand position).  You should start with a low weight first and then gradually increase.  Looking straight ahead, breathe in and lift by extending your legs and your waist. The bar must remain close to your body while you exhale as you lift. Pause, bend your knees and lower back and return to the starting position.

Donkey kicks

Get on a mat on all fours.  Keeping your left knee bent to a 90 degree angle, flex your left foot and lift your knee up to hip level.  Lower the knee without touching the floor and then repeat.  Once you finish the reps on this leg, complete on the right side.  Focus on squeezing the glutes.

Reverse lunges

stand with feet shoulder width apart, take a large controlled step behind you with your left foot.   Lower you’re your hips so that your right leg is parallel to the floor with your right knee.  Your left knee should be at a 90 degree angle with your right being flexed toward the floor.  Return to the starting position.  Continue all 12 reps on this leg and then begin your 12 reps on the other.  That completes set 1.

Glute bridge

Lie faceup on a mat.  Lift your hips with all of the weight being on your heels.  Your hips should be totally in the air. The focus should really be on squeezing your glutes when you lift your hips off the ground.

Stability ball back extensions

Putting your feet against a study object, lie facedown on a stability ball, hands behind your head. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start. That’s one rep.

Give this circuit a try for a world cup worthy butt!  You will definitely be sore from this one!

Also check out Best exercises for flat buttocks

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
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