10 Best Booty Workouts at Home
Jan 04 2020 - Gluteboost Team
What woman doesn’t want a round, pinchable booty? If you’re looking for ways to tone your tush, never fear! You can do workouts for a bigger butt without stepping foot inside a gym.
Booty Workouts at Home
With the preliminary tips out of the way, let’s get right to it.
Tips for the Best Booty-Building Results
Before you get started, set yourself up for success with these tips:
Do your booty workout three times a week, alternating with cardio routines on the other days. Take a break once a week so your body has time to recover.
Adopt a balanced diet alongside your booty workout plan to help you see more pronounced results.Be sure to include lean protein (chicken, turkey, egg whites, cottage cheese, fish and beans), complex carbohydrates (brown rice, whole wheat, oats and coos coos), and healthy fats (fish oil, olive oil, nuts and seeds) in your diet for a bigger booty.
Booty Workout Options
With the preliminary tips out of the way, let’s get right to it. Here are the 10 best booty workouts you can do at home for a shapelier derriere in no time!
Stand in front of a stool. Step onto the stool with your left foot and raise your right knee to a 90-degree angle. Step back down with your right leg, followed by your left. Now step up with your right foot and lift your left knee. Continue alternating legs for a total of 20 reps.
Stand wide with your toes pointed slightly outward. Squat low, keeping your back straight and squeezing your glutes as you come out of the squat. Repeat 20 times. Optional: add an arm lift with dumbbells to each squat.
Stand with your feet together, knees slightly bent, and a dumbbell in each hand. Slowly bend at the hips, keeping your back straight, and let your arms fall straight down. Squeeze your glutes and exhale as you straighten back up. Repeat 15 times. Optional: add a bicep curl to the end of each deadlift.
Stand with your feet together and a dumbbell in each hand. Take a large step forward with your right foot and bend both knees. Your left knee should almost touch the floor and your right knee should be directly above your ankle. Push back to the starting position and repeat on the opposite leg. Complete three sets of 15 reps. Optional: add a bicep curl to each lunge.
Chair squats with leg lifts
Stand with your feet shoulder-width apart and your hands in front of you for balance. Bend your knees as if you were sitting down. Then rise back up and transfer your weight to your left leg, lifting your right leg to the side and squeezing your glutes. Return to the squat position and lift the opposite leg this time. Repeat three sets of 15 reps.
Lie face-down with your arms extended above your head. Lift your arms, legs and chest as high off the ground as you can. Hold for 10 seconds and release back to the floor. Repeat five times. Optional: squeeze an exercise ball between your lower legs.
Lying hamstring curls
Lie flat on your back with an exercise ball under your heels and arms at your sides for balance. Lift your hips off the floor so your body makes a straight line from your heels to your shoulders. Flex your feet and roll the ball toward you, digging your heels in as you go. Slowly roll back to the starting position, keeping your hips up off the floor the entire time. Repeat 15 times.
Kneel on all fours. Keeping your leg bent at a 90-degree angle, raise your right knee off the floor and aim your flexed foot at the ceiling. Return to the start. Do three sets of 15 on each side. Optional: place a dumbbell in the crook of your lifting knee.
Lie on your back with your knees bent and arms by your sides. Straighten your left leg and use your right foot to lift your pelvis off the floor. Slowly lower back down. Repeat three sets of 15 on each side.
Planks with leg lifts
Lie down in the plank position with all your weight on your forearms and toes. Lift your left leg and tighten your glutes. Return to the start position and lift your right leg. Do three sets of 10 reps.
With this booty workout plan and a balanced diet, you’ll soon sport that tight, round butt you’ve always wanted!