fitness

Results Proven Butt Workout At Home

By Abhishek Singh

2019-06-25

Butt Workout at home

It is said that wherever you workout, the area becomes your personal gym. And if you are trying to tone your butt, you can look no further than your own home. Yes, you don’t necessarily need to go to those costly gyms for various butt exercises. Also, you don’t need to spend much on weights or other gymming equipment to fire up your glutes. Your own body weight and exercises focused around it can have you feeling the burn. By doing butt workout at home with your bodyweight exercises.

Why you need to work out that booty

Your butt area is a bigger muscle group in your body. Needless to think of, the majority of your daily activities are dependent on your butt area. They get credit for a good posture, a good walk, a better sitting position, and whatnot. A strong butt helps you carry groceries every day and walk or run during the mornings. They also help you when you play or participate in any physical activity such as cycling or simply walking. This shows why it is so important to have strong glute muscles. If you are in a sitting job, you should exercise them more often as too much sitting can cause a condition called gluteal amnesia which means dead butt syndrome.

Diseases

The problem arises as your hip flexors tighten up when you sit all day. This makes the butt muscles of the other side of the hip joint to stretch and lengthen in an abnormal manner. Further, this lengthening increases and then decays the neurons that send a signal to the gluteal muscle fibers for contraction. Hence, they are unable to generate force when you try to engage them. This causes other muscles of the back and even legs to compensate for weakness that further causes lower body or back pain.

Beauty purpose

The other reason is simply that you need to get in good shape. Nowadays, the beautiful butt has become an important part of a physically attractive body, especially amongst women. If you have around or curvy butt and hips, you tend to have a well-structured body. The better butt also facilitates good looking belly which is a sign of beauty nowadays. There are lots of models and enthusiasts who are trying to get their butt in shape just to look good. so you can follow these bubble butt workouts to get the bubble shaped butt.

Bodyweight glute exercises

A note about exercises

You might have already heard about exercises like dumbbell deadlifts or barbell squats. These require weights and are usually focused on lower body workout mechanisms. But the exercises we are going to discuss do not require any equipment and can be done at home or anywhere else. These are focused mainly on strengthening your legs and glutes altogether. The exercises will use your body weight and a nice bit of gravity to exercise your lower body without the need for any extra resistance. These will utilize actions such as lunge, pulse, squats and many more to create stronger and bigger booty. Various heart-pumping cardio is also included. So let’s get started:

Jump squats

Recognized as more of simple warming up exercise, squat jacks are just a refinement on the normal squats. You can do these by first simply standing with feet together and hands folded against your chest. Then jump up and then instead of coming to a normal standing position, bent to do a small squat. Jump again and then return to a standing position to complete a single rep. Do these ten times and in 3 sets.

Bodyweight squat

This is also a simpler form of squats that can warm-up for other butt exercises. Simply start standing by keeping your feet widely apart than shoulder-width apart. Now, sit with lowering down your butt back forming a squat. Ensure that your weight is balanced by your heels and don’t forget to keep your chest straight. Do 3 sets of 10 rounds and increase as per your stamina.

One foot raised squat

Do this by standing in a wide squat position with toes slightly turned out. Then, slowly bend your knees and then do a slight squat slowly. While doing this, lift your left heel so as to be on your toes. Do this and then keep your right foot flat on the ground. You have to raise only your one foot while doing the squat. Then, try lowering your butt a few inches towards the bottom. Keep your chest up and spine straight while doing this. Pulse up and down in this manner. Repeat with other leg raised too.

Side squats

This is another great mass building exercise for the butt. Start by standing straight with feet together and hands on the hip area. Now step your left foot to the right position. Do this in a manner that your feet are wider than shoulder-width length. Then, bend on your knees and lower down your butt into a squat position. After this, straighten your knees and bring back your foot to the position from where you started. Repeat with the other side too.

Lunge Jumps

Lunges are great for getting bigger butt, hips, and booty. Doing these for 15 minutes can make a great difference. In the jumping lunge, you have to start by standing with your feet shoulder-width length apart. Now, jump your right leg forward and bring the leg back while getting into a lunge position. Bend into a lunge so that both knees are 90 degrees position. Then smoothly jump up and switch your legs. This should be done in a manner that you land in a lunge with other legs in front, in this case, the left one. Continue the repetition of back and forth. Make little pauses and give a break when you are exhausted. This is a great exercise and even stimulates sweating hormone making us gain more stamina and muscle strength.

Power Lunge

This simple yet effective exercises can even be done by teenagers. Simply stand with your feet at hip-width length. Start doing lunge backward with the left foot. Bend both the knees at a 90-degree position. Now, straighten up and make a jump while transiting to the left knee in the air keeping it in front of the body. Now take the same left foot back into a lunge again. After this come into a standing position and continue doing the second rep without any break. Do this with another leg side too.

Reverse Lunge

Simply do this butt exercise by starting from a normal standing position. Your feet should be as much a part as the width of your shoulder. Now smoothly step backward with the right foot. Land on your right knee and keep your heel away from the ground. Thereafter bend your knees creating a 90 angle position with both the legs. Try aiming your back straight a few inches apart from the ground. Smoothly transition to the standing position. Repeat the process with other legs.

Lunge with an air kick

Stand straight with knees as much a part as the length of your hip. Now, slowly step your left foot diagonally behind the right one. Bend your knees and go into a lunge position. Now, push through the right heel to stand again. Then, sweep the left leg from outwards to sideways position. Directly move into the following repetition. Repeat this with another side as well.

Bridge

This exercise is an essential part of your booty building plat at home. The bridge strengthens your hip muscle and even adds stamina to your back area. To do this, lie on your back flat on a yoga or gym mat. Bend your knees and ensure that the feet should be at a distance equalling to your hip width. Keep your feets a few inches away from your butt. Slowly lift your hips forming a bridge shape. Then lower it down without touching the ground. Do this ten times and repeat for 3 sets.

Marching bridge

Marching bridge is yet another favorite butt exercise that you can do while lying down. To start the workout, lie on the mat and bent your feet flat. Slowly, lift the hips from the ground and form a bridge. Keep your right knee bent and then lift the right foot from the floor into the air. Try to concentrate the energy onto your glutes while keeping your hip area still. In this position, hold your movement for 5 seconds. After this, smoothly lower down the foot to the ground and keep hips lifted. Now, do the same exercise with your left foot. Repeat both sides 5 times each and for 3 sets.

Knee lift step up

This is a different type of workout that requires an elevated surface that can be made by a small stool or some box on which you can step up. To start the exercise, stand in front of the step. Your distance should be a foot away from the box. Now step up with a right foot and move your left knee towards your chest while on the box. Then, step back your left knee to the position from where you started. Follow the next round with first stepping up using the left foot. Transition into the next set. Do this with another side as well.

Frog jumps

These are one of the robust exercises that stimulate sweat and cause you to get fatigued easily. However, this is a really effective workout procedure and must not be skipped. Frog jumps must be started in a standing position where your legs are apart by a distance slightly exceeding the width of your hips. Your knees should be bent and the body should be pitched slightly forward. After getting into this position, place your hands on the ground in front of your face. Start jumping and then straightening your legs back. Do this so as to come into a high plank. Now, jump back with your feet and bring hands towards the chest coming into a standing position with slightly bent knees. Return to the starting position after doing this and then swiftly transition into the next repetition. Do 10 repetitions and 3 sets of these jumps. Take a break between each set.

Skater hops

You can do skate hops by squatting slightly to the left and then jumping to the right as far as you can. You can land on your right foot after the jump. Then, swing your arms across the body to help yourself jump further. When you land on your right foot, avoid touching the left foot down. Simultaneously bend your knee forming a mini squat. Then, jump across the left to land on the left foot. Try jumping further while balancing the body. Move into the next repetition.

Conclusion

I hope you will do this butt workout at home. As one can easily see, butt exercises are not the most difficult ones. Instead, these are a part of one rare workout regime that can be performed anywhere at any time of the day and even without any machines or gym equipment. We hope that these exercises will help you get a beautifully toned beauty. one thing to take note of here is the fact that you should not try doing these in excess from the start. You can initiate by small sessions of lunges or squats and then increase the intensity slowly. You can also take help your a colleague, a friend or a family member to help you out.

Since you can do these at home, you can also bring the elements of music and a fresh atmosphere which is hard to find anywhere else. You can follow the workout at home for 15 minutes daily to see visible results. With dedication and passion, you will surely get a good booty in a few weeks.

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