Exercises for a Brazilian beach bum

Exercises for a Brazilian beach bum

Rio Olympics or not, we can all take inspiration from the famous Brazilian booty. 

Perhaps it's exercising on the beach that gives Brazilians such a toned rear. When you run on sand it feels like you’re using double the effort to get half the distance. You have to use a lot more energy, which makes a workout on the beach hugely effective. Working out on the soft sand also means less impact is placed on your joints. 

Here are the exercises you need to get that bottom - no sandy beach required, although if you can practice on sand you will get even better results:

Single-Leg Jumps

Balance on one leg with your knee slightly bent. Swing both arms up over your head as you jump up, driving your jumping leg up into the air and propel yourself forward. Land on the same leg and then take off as soon as you land. Repeat this movement for around five metres and then swap legs. Do three sets on each leg.

Towel Long Jump

You might as well make use of that towel if you’re on the beach. Lay it out in front of you and with your feet underneath your hips, squat down. With your arms behind your hips to start with, throw your arms into the air as you jump off the ground. Drive your hips forward and jump to the end of the towel. Always bend your knees when you land to absorb the impact.

Sand Sprints

Glutes are where the power comes from in runners. Note how big a sprinter’s legs are when they are racing. On sand, it’s really tricky to drive forward, and you’ll get a great workout. Try sprinting 20 yards and then build up to 120 yards or more. Drive your knees and pump your arms as much as you can for maximum results.

Duck Walk                                                                                                                                                           

Bend down into a deep squat with your hands behind your head. Now take a step forward, and alternate legs. Continue walking in a squat for five metres. Repeat five times.

Shuttle Run

Pretty much everyone had to do the shuttle run at school, and this is no different. Only it’s in sand! Run to a set point and back again, quickly turning when you reach the marker. Start the distance at five metres, and gradually increase it when you get more comfortable with the distance. Repeat the rep three times.

It may be a while before we see beach weather but if you want a true Brazilian toned beach bum to show off in the summer, you need to start now! 

The Author

Laura Briggs

Laura loves running, Pilates and Yoga, and is forever trying to find the time to fit these activities into her life around a busy family. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.


Melissa F.
10 February 2016

Melissa F.

You can definitely shape your rear ladies! It does take some hard work but it is a muscle like any other.

Clare R.
8 February 2016

Clare R.

If I had a rear like that I'd treat myself to a bikini that fits...that's the easy bit. Will get weaving with the exercises to match, love the duck walk!

Emma C.
7 February 2016

Emma C.

I don't think I've had a rear like the one in the pic since I was a teenager!! Better start doing some of those duck walks....

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