Workout RoutinesWorkout Routines for Women

15 Butt Workouts at Home and Health Benefits

By undertaking the right type of exercise, you can do butt workouts at home without needing to set foot in a gym. Workouts to improve the shape and tone of your butts are the best means to get a bigger butt. If you really want to do this then you are not alone, as this is becoming an increasingly popular objective among females throughout the world.

Some individuals are taking drastic steps about how to get a bigger butt by resorting to cosmetic surgical treatment – implants to increase the size of the buttocks are now offered, but this is not something that you should do. By carrying out the right workout, you can get a firmer and more rounded butt without having to do butt workouts at the gym or a physician’s surgical treatment room. 

Main Health Benefits of Butt Workout:

The glutes are the powerhouse of the body and they’re crucial to having healthy glutes and a healthy body. They are responsible for all movements vertically horizontally laterally and even just standing there in a stabilized position.

– Improves blood circulation, so that you can forget about the cellulite.
– Less muscle fatigue during walking, running or climbing stairs.
– Reduces chances of injuries like shin splits, sore back, and knee injuries.
– Strengthens the core as abdominal and back muscles are engaged which results in flat abdomen and strong back.
– Burn more calories as you work on the gluteal mus- cles for a full lower body workout.
– Better posture and stronger legs allowing you walk longer, to run faster, and jump higher.

Tips for Butt Workout

1. Tighten your abdomen and glutes to increase the effect on those muscles.
2. Always maintain proper posture to avoid injury.
3. Give a 24 hours rest between sessions allowing muscles to recover properly.
4. Gradually add weights and resistance with dumbbells, barbells and ankle weights to grow your gluteal muscles.

15 Butt Workouts at Home

1. Donkey Kicks:
Sit on fours hands and knees. Keep your left knee bent and raise it with your heel towards the ceiling.
Reps: 15 times then switch legs, 3 sets

2. Squat Pulse:
Keep your arms straight out in front of you and legs wider apart. Squat down and pulse up and down in that position 10 times.
Reps: 15 times, 3 sets

3. Squat Jumps:
Stand with your legs wide apart, bend your knees until thighs are parallel to ground and bring your arms in front of you. Jump straight into the air from this position and extend arms behind you.
Reps: 20 times, 3 sets

4. Alternative Lunges with a Twist:
Take a large step forward by bending both knees at 90 degree angle, and twist your waist and face towards the leg which is forward, twist back, get back up and do the same for the opposite side to alternate legs.
Reps: 15 times, 3 sets

5. Squat Kicks:
Stand with your legs wide apart and arms straight in front of you, lower yourself into a squat, stand back up and lift your leg as high to the side of you then lower it back.
Reps: 10 times then switch legs 3 sets

6. Dumbbell Squats:
Grab weights in each hand and hold over each shoulder. From this position, lower yourself into a squat, squeeze your butt to come back up to standing position.
Reps: 10 times, 3 sets

7. Curtsy Lunges:
Grab dumbbells in each hand on the side and stand up right. Lift your right foot and take a large step diagonally behind you and bend each knee to a 90 degree angle, use the front heel to come back up.
Reps: 10 times then switch legs. 3 sets

8. Chair Kicks:
Stand at an arms length behind a tall chair by slightly leaning forward and both feet together. Lift right leg as high as you can behind you with keeping your knee straight and squeezing your gluteus then return back.
Reps: 10 times then switch legs 2 sets

9. Leg Curls with Ball:
Lie on your back with your lower legs on top of stability ball. From this position, left your body off the floor to form a straight bridge, contract your butt to curl the ball inwards until your heel touches the ball. Hold for 5 second then release back.
Reps: 20 times 3 sets. Alternate with one leg curls.

10. Beard Plank Leg Lifts:
Get in a plank position and bend both knees slightly. Raise your right heel as high as you can towards the ceiling after squeezing your gluteus. Pause, then get back to starting position.
Reps: Repeat 60 seconds then switch legs.

11. Doggy Hydrant:
Sit on fours hands and knees with hands shoulder-width and knees hip-width apart. Open your left leg out to the side until inner thigh is parallel with the floor. Squeeze your gluteus and return to straight position but keep the knee off the floor.
Reps: 15 times then switch legs 3 sets.

12. Squats to Sumo:
Start with bending forward, keeping your knees directly above ankles. Sit into a squat then turn both feet out 45 degrees, then back to starting position.
Reps: 60 times, 3 sets.

13. Single Leg Romanian Deadlifts:
Stand up with a dumbbell in your right hand and kick back your right leg. Slowly lean forward to stretch until your torso and leg is parallel with the floor. Powerfully drive back up to the standing position.
Reps: 15 times then switch legs. 3 sets

14. Single-Leg Glute Bridge:
Lie on your back and place your feet flat on the floor by bending your knees. Extend one leg, squeeze your gluteus and push your hip up as high as you can. Hold, then lower your body and repeat without touching the ground.
Reps: 20 times then switch legs. 2 sets.

15. Barbell Squats:
Stand with legs wide apart and a barbell behind your neck across your traps. Sit into a squat with straight back until your thighs are parallel with the floor. Stand back up and repeat
Reps: 30 times, 3 sets

We’ve found that there are a lot of health benefits of butt workout, here are 15 At-Home Butt Exercises so you can burn more calories, improve your posture, and reduce muscle fatigue.

Butt Workouts at Home


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