At Home Butt Workout Plan (Part 1)

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Jennifer Lopez. Kim Kardashian. Beyonce. Who doesn’t want a perfectly shaped gravity-defying butt?

The butt is a muscle like any other and can be targeted, worked and made shapelier. To firm, shape, lift and tone your butt do the following exercises at least 2 times a week (on non-consecutive days) in addition to your cardio routine.

Do this workout once a week and part 2 of the butt workout once a week. Alternating workouts will make it more challenging, keep your body guessing and get you maximum results! Also, check out these butt-sculpting cardio workouts.

SETS, REPS AND FREQUENCY

Beginners should aim for two sets of ten to 15 repetitions. If you’re fit, do two sets of 20 repetitions.

1. KNEELING GLUTE LIFT WITH PULSES

BODY PART TARGETED: BOTTOM (GLUTES)       

EXERCISE MOVEMENT:

  • It’s easy to do, but  very effective.
  • Kneel on all fours
  • Lift your left knee off the floor and flex your left foot (this is the starting position).
  • Raise your left knee several inches higher, then lower it in a controlled movement back to the  starting position.
  • Complete one set of pulses and then hold the top position for several seconds.
  • Perform your second set.
  • Repeat with the right leg.

TIP: Don’t hyper-extend (over arch) your lower back.

2. SINGLE-LEG BRIDGE

BODY PART TARGETED: BOTTOM (GLUTES) AND REAR THIGHS (HAMSTRINGS)

EXERCISE MOVEMENT:

  • Lie on your back, bend your left leg and place your  foot on the floor.
  • Extend your right leg at a 45º angle and keep your knees together.
  • Lift your bottom up off the floor.
  • Lower your bottom back down towards the ground,  but don’t let it touch the floor.
  • Repeat one set on the left, and then switch over to the right.

 TIP: Make sure you keep your  hips level.

3. RESISTANCE BAND CRAB WALK

BODY PART TARGETED: BOTTOM (GLUTES) 

EXERCISE MOVEMENT:

  • Stand with both feet on top of  an exercise band.
  • Cross the resistance band in front of your legs and hold the ends of the band.
  • With your back straight and your shoulders back, take one step sideways, whilst keeping your legs straight.
  • Bring your feet back together, then step towards the other side.

TIP: Use controlled movements and always keep tension in the exercise band.

4. SQUAT WITH KICKBACK

BODY PART TARGETED: BOTTOM (GLUTES), FRONT THIGHS (QUADRICEPS) AND REAR THIGHS (HAMSTRINGS)

EXERCISE MOVEMENT:

  • Stand with your legs shoulder-width apart and your arms at your sides.
  • Move into a squat position and put your weight on your heels
  • Lift up your right leg straight behind you, while keeping your hips pointing forward (don’t twist them to the side) and extending arms forward.
  • Return to starting position and switch sides.

 TIP: Ensure you keep your back straight and look straight ahead throughout the range of motion

5. STANDING SIDE KICKS

BODY PART TARGETED: OUTER THIGHS (ABDUCTORS), BOTTOM (GLUTES) & BALANCE

EXERCISE MOVEMENT:

  • Stand with your feet shoulder-width apart.
  • With your hands on your hips, bend forward slightly for balance and lift your right leg off the floor.
  • Bend the lifted leg and then extend your leg out to your side, to perform a kicking movement.
  • Aim to do a full set before lowing your leg.
  • Then switch sides.

TIP: If you struggle to keep your balance, hold onto a piece of furniture/ fixed object for stability.

6. EXPLOSIVE LUNGES

BODY PART TARGETED: OUTER THIGHS (ABDUCTORS) , BOTTOM (GLUTES) & BALANCE

EXERCISE MOVEMENT:

  • Stand with your shoulder-width feet apart and your hands resting on your hips.
  • Take a step (lunge) forward with your right leg.
  • Your front knee should be bent at a 90 degree angle and be align over your ankle.
  • Jump and switch legs in midair. You should land with your left leg in a forward lunge.

TIP: Keep your upper body tall, don’t slouch.

BUTT EXERCISES YOU CAN DO ANYWHERE!

Work your glutes anytime, by contracting and releasing your glute muscles continuously for 2 minutes at a time while you’re sitting, e.g. at your desk or on the way to work. An exercise you can do whilst standing, is to hold a chair and perform side lifts. You can do this when you’re on the phone for example or watching TV. There’s no reason not to multi-task!

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Comments

8 COMMENTS

  1. This is great, Thank you! Do you have any videos you can show as an example? I looked through youtube and couldnt find the work out for the “KNEELING GLUTE LIFT WITH PULSES”. Im not sure what I am supposed to be doing. Thanks!

  2. There shoud be pictures showing how some o the exercises are done. In #1 i couldt tell whether tyou lif our leg tward your chest or extend it backwards. But overall its somewhat helpful.

    • Type in Youtube or google image finder and you won’t have problem. You can also find photos or videos of how exercis. Just put a little effort in it. e is done by yourself, and they will be as good as ones they put

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