Butt exercises you can do at home

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Want to get that firm, tight butt you always wanted? With these exercises get started on your fitness journey right at the comfort of your home. You may want to pair these exercises with leg workouts for women and men.

Bridge

Lie down on the floor, bend your knees and lift your hips so your body forms a straight line from your knees to your head. (Think of the number 7 that’s lying down) Make sure to place your feet a foot apart. Tighten your abs as you lift from your hips.

Lunge

Keep your body straight, do step forward with the right leg, lower your hips until both knees are at a 90-degree angle. Make sure your right knee is directly above your right ankle and your left knee should not touch the floor.

To get back to your starting position, put pressure on your right heel, slowly standing back to your start position.

Do 1-2 sets of 10 reps, then switch to the other leg.

Walking Lunges

Keep your body straight, do step forward with the right leg, lower your hips until both knees are at a 90-degree angle. Make sure your right knee is directly above your right ankle and your left knee should not touch the floor.

Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.

Get back to your starting position.

Do 1-2 sets of 10 reps, then switch to the other leg.

Squats

In a standing position, face forward, body straight, chest out. Your feet must be at least a foot apart or the length of your shoulder. Arms raised forward to help you with the balance. You can also bend you elbows close to your chest clasping your hands together

Then sit down. Keep your upper body straight and leaning ever slightly forward with your head still facing forward. While going down arch your lower back slightly. The ideal position is that your thighs are parallel to the floor, and your thighs, knees, leg, ankles and feet form a “Z”. Hold the position for 2-3 seconds.

Reset to the starting position slowly.

Do 1-2 sets of 10 reps

Photo by Oleg Magni from Pexels

Walking Squats

In a standing position, face forward, body straight, chest out. Your feet must be at least a foot apart or the length of your shoulder. Arms raised forward to help you with the balance. You can also bend you elbows close to your chest clasping your hands together

Then sit down. Keep your upper body straight and leaning ever slightly forward with your head still facing forward. While going down arch your lower back slightly. The ideal position is that your thighs are parallel to the floor, and your thighs, knees, leg, ankles and feet form a “Z”. Hold the position for 2-3 seconds. To perform a walking squat move 2-3 steps sideways before returning to your starting position

Do 1-2 sets of 10 reps

Hip thrust

You must be comfortable with this exercise, you’ll need support for your upper back like couch, bed, etc… then the lower part of your shoulder blades is placed on the edge of the surface. Put your feet towards you so that they are placed below your knees.  Keep your knees bent and push through the heels to lift your hips up from the ground. Make sure that your body is straight. Experiment with the foot positions to find the glutes function in an angle.

Do 2-3 sets of 10 reps

Single Leg Hip Thrust

Do the hip thrust, then lift your one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Don’t let your hips fall towards one side, keep them level. Repeat with the other leg.

Do 2-3 sets of 10 reps

Featured Photo by Tofros.com from Pexels