Do this fast workout to get a firm butt, flat abs, and toned thighs. Get started with three sets of this workout, twice a week.

Brazilian Butt Sculpter


What you’ll need: A pair of 3- to 5-pound dumbbells and a stability ball.
Targets: Shoulders, triceps, abs, glutes, legs

  • Lie facedown on ball with palms on floor, abs engaged, back flat, legs extended 3 feet apart and toes on floor.
  • Squeeze glutes to lift legs as high as you can.
  • Hold up for 1 count, then bring feet together.
  • Separate legs; lower. Do 15 reps

Ball Run

Targets: Biceps, glutes, abs, quads 

  • Sit on ball with back straight, abs engaged, feet on floor and a dumbbell in each hand, elbows bent, palms in.
  • Keeping upper body still and right knee bent, lift right foot 6 inches while swinging left arm forward and right arm back (as if running).
  • Return to start. Switch sides; repeat. Do 20 reps, alternating sides.

Crossover Squat

Targets: Obliques, glutes, legs
a. Stand with feet shoulder-width apart, abs engaged, hands behind head, elbows out. Squat.

Curtsy Lunge/Lateral Raise

Targets: Shoulders, abs, obliques, hips, glutes, legs

a. Stand with feet hip-width apart, a dumbbell in right hand, right arm by side, left hand on hip. Lunge left leg back behind right leg.


Glute Swoop

Targets: Abs, glutes, legs 

  • Stand with feet hip-width apart, knees slightly bent, arms extended in front of you at shoulder level.
  • Keeping back flat and abs engaged, hinge forward from hips and slide right leg back, toes pointed out.
  • Lift right leg as high as you can.
  • Curl right foot toward butt; release.
  • Return to start. Do 15 reps. Switch legs; repeat.



19 Responses to “GET A BETTER BUTT IN 20 MINUTES”

  1. March 23, 2010 at 9:25 am

    Some of these moves kill me everytime! lol 🙂 They do work! My kids love to play around with that big “ball” in my room! lol 🙂 Have a fun week! I need to get back into my routine! Thanks!

  2. March 23, 2010 at 10:52 pm

    Ohhhhh, I gotta try some of these. I REALLY need to kick it up 100 notches to get in shape before the wedding. These are GREAT!

  3. March 24, 2010 at 5:20 pm

    Can I take her butt home with me ? 🙂
    Seriously, after all the ops are done, I do plan on some flab-stoppers to make me a less intrusive dude 🙂

  4. March 25, 2010 at 12:31 am

    I have been working it! lol 🙂

  5. March 25, 2010 at 1:28 am

    Looks worth a try. Thanks! 🙂

  6. March 25, 2010 at 2:40 am

    I will try it tomorrow morning 😉
    I think that it worths 🙂

    Enjoy the moment,Terri!

    • March 27, 2010 at 7:49 pm

      Alina, Let me know if it helps you any I trying to get some new ideas of works outs and would love to know what most people use and how it works. 🙂
      Have a blesseds day!! 😀

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What can I say about me? I am a caring, fun-loving person with goals of relieving my clients pain through the skilled touch of massage. My hope is that this blog will bring information to those who know nothing about massage and help them to make an educated decision about what modality of massage will benefit them the most. You will find healthy recipes, quick and easy work-outs, and the latest in meditation techniques to assist with relaxation. I hope you enjoy my site. Please leave a comment or suggestion, your input will be greatly appreciated.

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