Brazilian Butt Lift Workout 19 Minute


brazilian butt lift exercises

Guys, I have for you another lower body workout centered on butt lift and back thigh exercises. At the end of this workout your butt and back thigh will beg for mercy lol. After the last lower body workout for booty lift. I got many questions regarding “is it possible to change the shape of buttocks”. Yes it is possible but you need to work out butt on regular bases and must give these muscles a good challenge.

Best butt exercises are Hip thrusts and Swings. You can do them at home. I have weighted bag and do single leg hip thrusts which is very challenging exercises. You can see me doing it in this booty enlargement workout I give good advice there.

Time for exercises in today’s workout

I round: after every exercise do single leg hip raises on a chair – 10 reps for every leg
II round: after every exercise do Swings – 20 reps

1. Squat hold 1-2-3-4-5 Jump – 20
2. Jump lunge – 20 alternating legs
3. Side lunge jump – 20 alternating legs
4. Bulgarian split squat (with jump) – 10 every leg
5. Plie jump – 20

Back thigh fat talk:
I got question on Facebook for my opinion about ab workouts. I don’t like pure ab centered workouts. I don’t like any workouts for just 1 muscle group. I don’t over train any muscle because this creates muscle imbalance and in a long run injury. Guys, don’t work out only trouble zones. Back thigh fat can’t be burned via exercises. It can be burn only if you create energy (food) deficit via decreased food intake. Look at the exercises as a bonus on top of calorie deficit.

I will give you an example. If you have calorie deficit this means that any work you do pulls energy from stored fat. But if you try to create calorie deficit via exercise, you pull energy first from eaten food.

Guys, how you feel this workout? It was short but smashed my butt and back thigh, although I felt it very good on front thigh too. First exercise surprised my how hard it become after 10 reps.

Do you want to eat all you want and burn it via exercise 😀 (it is impossible but why not to dream 😀 )


  1. Alyssa 21 January, 2014 at 12:59 Reply

    Could you do something on training for pull ups? My ultimate goal is to be able to do about 20 pull ups without resting, but at the present I can’t do any without assistance.

      • Alyssa 21 January, 2014 at 13:49 Reply

        Yes but that’s the amount a man in the marines needs to do in order to score a 100 on a PT test and I would like to be able to compete with the men should I decide to commission =] Thank you!

  2. amira 8 February, 2014 at 11:12 Reply

    Rumi , I loved that exercise a lot but I still can’t do the mentioned numbers I die at 10 , and there is another thing , I dont eat any fast , junk , white bread ,or any artfical sugars , but still I got cellulitat back of my thighs , its not very bad but it is visible , n I haaate it , I have started work out with u about 2 weeks ago , n my cellulite improved a lot in hips but back thighs improved lil , and I wanna know if I can get rid of all celluite in all my butt , back thigh WITH EXERCISE ONLy with diet tips I have mentioned above ???????? , cuz I read for doctors who claim that is exercise only improve it but disable to get rid of cellulite , and how long u think it going to take plssssss answer me , thx in advance

  3. Inez 11 May, 2014 at 11:12 Reply

    How many times a week do I have to do these workouts to get results fast? And are these workouts enough to have a larger butt? Thank you!!!

    • Rumi 26 April, 2015 at 10:56 Reply

      Exercises work muscles and cellulite is not muscle. Food is responsible for fat and cellulite. If you want to work on cellulite, then wok on food. Decrease the amount of food, chose from whole, unprocess foods.

  4. irene 21 November, 2015 at 15:44 Reply

    HI RUMI!! I just came through your YouTube video and I was amazed by the whole appearance of yours. HOWEVER, I’ve got some questions for you. First of all, I saw that u recommend that we work out 5times per week. Personally, I work out 4times per week for 1-2hours. Do you think that I need to add more sessions in order to grow my booty bbigger? Also, because I want to build butt muscle I’m using dumbbells not a barrel. Is that a problem.? Last but not least, as I mentioned before I want to build my butt muscles; in your video it says burn fat thigh. Am I going to lose my butt muscles too?!
    Thanks a lot!!

    • Rumi 21 November, 2015 at 15:55 Reply

      My workouts are short so 5 times is not so much. But 1-2 hours is a very long workout and you can do 3-4 workouts per week. It doesn’t matter if you use dumbbells or barbell, the only important thing is to use challenging weight. Doing exercises build muscles. If you eat less energy than you need you burn fat.

      • irene 21 November, 2015 at 16:19 Reply

        Thank you so much! One last thing. According to my work out schedule, how many times should I take for rest before doing my next lag day? And lastly, do u think that if I don’t train y booty for three day it might lose shape? (It just happened once)
        P.s by lifting heavy I grow a bigger bum. Without lifting?

        • Rumi 21 November, 2015 at 16:34 Reply

          It depends on what you do in one workout. For example if you work out legs in day 1, it is a good idea to give legs rest in day 2 and do legs exercises not earlier than day 3. In my workouts often I don’t need such rest because I use only 10 kg weights, but if you work out with bigger weight close to your maximum, you may need 1-2 days in between workouts for the same muscles. No, you don’t lose muscle such fast 🙂

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