With summer around the corner (hopefully!), you may be focused on the fitness goals and health resolutions you made earlier in the year. You do not need a gym membership to meet those goals.
There are several home workouts that you can do to transform your shape, even one of the most stubborn parts of your body – your gluteus maximus!
Butt Workouts: An overview
Yes, finding butt workouts to transform your butt’s appearance is very appealing, but it’s a bonus to find butt workouts that help your overall health as well. Ways to improve your health with butt workouts include:
- Improving your posture
- Making daily tasks easier to complete
- Reducing pain in your knees and lower back
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Can butt exercises really help you get a bigger butt?
Performing the right butt workouts can help you achieve a stronger butt even faster. Remember, the glutes, the muscles of your butt, are the strongest muscles in your body.
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Also performing butt workouts from different angles will help you in achieving a strong, big butt. Working these muscles to meet your goals can help you achieve your goal, even outside of the gym.
7 butt workouts for women that you can do at home
There are many butt workouts that you can incorporate into your home workout routine, but here are seven to get you started toward your goal:
1. Glute bridges
For all levels and does not require equipment: Lay on your back with your arms to your side and your knees bent; press onto your heels and push your pelvis up by squeezing your glutes (keep your chest down) – hold for 2 seconds then lower your hips back to the ground (1 rep); repeat for 7-11 more reps
2. Kettlebell swing
If you have not yet invested in a kettlebell swing, you can find them for a reasonable price: You use the kettlebell as you stand with a slight bend in your knees while keeping your back flat, to swing backward between your legs; then squeeze your glutes to swing the kettlebell forward and up to shoulder height; then swing the kettlebell back down (1 rep); repeat for 19 more reps.
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3. Leg kickbacks
Targets your glutes but helps your core and lower back: Start on all fours with hands aligned under your shoulders and your knees aligned under your hips; lift your right knee off the ground and extend backward and upward toward the ceiling (straightening the leg); then return to start (1 rep); then repeat 7-11 reps and do the same on the other leg.
4. Reverse lunge
Stand with your feet hip-width apart and hands on your hips; take a large step back on your right foot while shifting your weight on the left foot; touch the ball of your right foot on the ground and your heel up; your right knee is at a 90-degree angle and your left knee is bent at a 90-degree angle; push back onto your heel and squeeze your glutes to lift yourself back into the starting stance (1 rep); then repeat for 7-11 more reps.
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5. Lateral band walk
Very intense butt workout and the loop band is optional: Stand shoulder-width apart with knees slightly bent; shift weight to your right leg and take a wide step out on your left side; move your right leg over to the original position while stepping onto your opposite side; continue this for 8-10 steps; repeat but in the opposite direction, where you will end up in the spot where you started (1 set); repeat for 2-3 sets.
6. Fire hydrants
Again, start on all fours and contract your glutes as you lift your right leg up at a 45-degree angle, then lower to the starting position (1 rep); complete 7-12 more reps and do on both sides.
7. Squats
The tried-and-true butt workout where you literally “squat,” pushing your hips back into a sitting position while bending your knees and making your thighs parallel to the floor; hold the position for 2-3 seconds, then slowly lift back into the starting position (1 rep); repeat 7-11 more reps.
Final words on butt workouts
If you look up these exercises online to get a visual, you’ll see these are very familiar workouts that you have most likely done before while exercising.
Now with the encouragement to get your butt in shape, literally and figuratively, do not hesitate to get moving!
