Almost all women dream of a perfectly round butt, but…unfortunately, a gym requires time and money that not all of us have. Exercises at home are free and give us the opportunity to control the amount of time we spend exercising.
On the other hand, the problem here is that we often do not know which movements are effective and how to execute them. Don’t worry, we have the answers!
We love to work out at home, which is why we have chosen 5 exercises that can help your butt look toned and attractive. Look at them!
Beautiful Butt Plump Workout
Let’s start with the classics. Glute bridges not only work on the buttocks but are also core stabilizers, which means they help strengthen the core overall.
Lie on your back with your knees bent and your feet flat on the floor. Pull your belly inward to enclose the core. Next, lift your lower back and hips, squeezing your glutes so your body forms a straight line from your knees to your shoulders. Please wait for a few seconds.
Then lower your back to the ground. Repeat 25 to 30 times.
Single-leg Glute Bridge
To get more out of this great exercise, you can try a different variation. Everything is the same, except now you have to lift one leg (and keep it straight) while doing the exercise.
Stand in the starting glute bridge position and straighten and lift one leg. Push your hips up. Your leg should be in line with your torso at all times, so make sure your body forms a straight line from your shoulders to your toes. Lower your hips and repeat.
Sounds easy, right? Then do 20-30 reps. Don’t forget to switch legs when you are in the middle of the exercise.
We are sure you have already heard about this exercise. It is not difficult and does not require any equipment so you can easily do it at home. It works on your abs, glutes, hips, and lower body, so if you decide to include it in your workout, your butt won’t be the only one to benefit from it.
First, get on all fours. Spread your knees hip-width apart and hands shoulder-width apart. Your knees should be directly below your hips.
Keeping your knees bent, lift your right leg out to the side. Keep your core tight and don’t move your hips. Keeping your leg sideways in the air, stop for a second.
Lower your leg back to the ground. Now repeat 10-15 times, then switch legs and do another set of reps.
Lunges are great for not only your glutes, but they keep your legs perfectly toned, without stretching them like squats. However, the advanced type is familiar to everyone (and a bit boring), so let’s talk about variation. The first is reverse lunges, which put less pressure on the knees, making them much safer.
Stand up straight with your arms at your sides. Step back with your right foot and lower your body so that your right knee almost touches the ground. Keep it at a 90° angle.
Your left thigh should be parallel to the floor, and your left knee should be positioned just above your ankle (don’t let it go over your toes, as this will put a lot of pressure on your knee).
Return to the starting position by standing up while pressing the working heel (right). Change legs. Repeat 30 times, 15 for each leg.
As with all types of lunges, jumpers work your glutes, quads, calves, and hamstrings. The difference is in the intensity because the jumping element makes the muscles work more. So, this is how you do the exercise:
Stand in the usual lunge position, feet hip-width apart. Step forward and into a forward lunge position, bending your knees at a 90 ° angle.
Jump, switching legs in transition (if the right was in front, it should go back). Repeat 20 times.
The key here is to watch your balance, keep your back straight, and make sure the floor or carpet doesn’t allow you to slip, as this can cause trauma to your knees.
Would you like to include these movements in your workouts? Maybe you already use one of them? If you know of other interesting exercises that can help us to have a good ass, do not hesitate to share them with others!
Preview photo credit Depositphotos.com