4 exercises to draw your butt –

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It’s about time to buy a new bikini for the coming hot season, right? And to enjoy the summer without the plumbing, we’ve put together a workout that will get your butt ready for the beach. And the best: you don’t have to be locked in a gym. You can do it in parks, boardwalks and even in the sand. All exercises use the DISQ (belt with cables, which works muscle resistance – the novelty arrived at the end of April in Brazil!). “The movements are free, that is, you trigger more muscle groups at once”, says physical educator Cida Conti, from São Paulo. Intersperse the exercises with a 3-minute run to maximize caloric expenditure, which can reach 400 in half an hour.

1. Hip extension

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Support your elbows and left knee on the ground and keep your right leg extended. Erect column (a). Elevate the extended leg, contracting the gluteus. Don’t put your foot on the floor on the way back and perform the movement slowly.
Do 15 to 25 times with each leg and repeat the series 4 times.

2. lunge

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Stand with feet shoulder-width apart and grip the DISQ handles with arms bent at 90° at your sides (a). Take a wide step forward with your right leg and bend your knees until your right thigh is parallel to the floor. At the same time, extend your arms in front of you (b). Remember: the squat is vertical, so don’t let your knee go past your toes.
Do 15 to 25 reps with your right leg, then your left. Perform 4 sets in total.

3. Plyometric advancement

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Do a lunge like the previous exercise, only with your arms extended above your head (a). Jump to switch legs (b) and, as you fall, correct the movement in another lunge.
Do 10 times (5 with each leg) and repeat the series 4 times.

4. squat

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Standing, place your feet hip-width apart and keep your knees slightly bent. Keep your arms at 90° at your sides (a). Slowly squat down until your thighs are parallel to the floor. At the same time, cross your arms in front of your body, bringing your right hand closer to your left biceps and vice versa (b). Come back without fully extending your legs.
Do 15 to 25 times and repeat the series 4 times.