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Though we’re headed into winter, it’s never too early to start getting in shape for next bikini season. What better way to melt the winter blues than a tropical workout designed to get your rear in perfect form?
The Brazil Butt Lift workout (available on DVD through BeachBody.com), by Brazilian native and New York City-based personal trainer Leandro Carvalho, tones far more than your derrière—this “total body transformation program” uses body weight resistance and simple equipment to shape and strengthen your whole body. Moves like the "Ipanema Walk" not only work those glutes, but they also sculpt the legs and abs while bringing your heart rate up for some killer cardio. You can expect to feel the burn—even in the iciest winter months—while dancing, squeezing and sweating your way to a perfect Brazilian butt. According to Leandro, just three workouts a week for two months is all it takes!
The Samba Tornado
Stand with your feet wider than hip-width apart, your hands on your hips, your knees bent and your toes turned slightly outward. Squeeze your butt and begin to circle your hips to the right while maintaining a deep squat. Circle all the way around, keeping your heels firmly planted and your abs sucked in tight. Do 15 to 20 reps in each direction. To intensify, circle your arms at the same time.
Start in a lunge with your right leg back, right knee almost to the floor, and left leg bent at a 90-degree angle. (Be sure your left knee doesn’t go past your ankle.) Bend your right arm in front of your chest and your left arm out to the side. Push off your right foot and pitch your body slightly forward to balance. Next, swing your bent right leg forward, bringing your torso upright, while swinging your arms to the other side, and then lower your right foot down onto the floor as far in front of you as you can. Then, lower into a lunge position. To reverse, push off again with your right foot, bringing yourself back to standing while raising your bent right leg up in front. Swing your right leg backward (and swing arms to the other side), lowering again into a lunge position with your left leg bent at 90 degrees. Repeat the entire sequence, then switch sides. Perform 10 to 20 times with each leg. You’ll definitely feel your thighs and abs working with this one!
The Kneeling Leg Lift
Start on all fours with your knees under your hips, your elbows under your shoulders and your abs tight. Reach your left arm out to the side and balance on your fingers as you lift your right leg up behind you, keeping your knee bent. Squeeze your glutes at the top, then bring the leg down and all the way under to your chest and hold briefly. Repeat 15 to 20 times, then switch and do 15 to 20 reps with your left leg.
Stand with feet hip-width apart, abs in, shoulders back. Drop down into a squat, sitting back on your heels with your butt out and your knees behind (not past) your toes. Straighten your legs and stretch your right leg out behind you while reaching both arms forward and upward. Pull your leg and arms back in and return to the squat position, then switch legs. Repeat 20 to 40 times (lifting each leg 10 to 20 times).
Lie on your right side with your right arm extended, resting your head on your upper arm. Bend both knees so that your heels are in line with your spine and your hips are stacked one on top of the other. Then, lift both feet off the floor, pointing your heels upward. Keeping your feet together, rotate and raise your top knee (like you’re a clam opening and closing), while squeezing your butt. Slowly bring your knees back together and repeat 5 to 20 times. Then repeat on your left side.
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