3 at home booty workouts
Posted on 15 July 2015
Who wouldn’t want a bubble butt that doesn’t turn heads? Unfortunately, all of the cardio in the world won’t help you build a sexy booty… you definitely are going to have to immerse yourself into some weight training. For those of you that don’t have a gym membership or don’t like to use the weight machines, don’t worry because there are plenty of exercises you can do at home to build your booty.
Dumbbell Squats: Let’s start with the classic, squats, and take it to the next level by adding free weights.
Before you start, make sure your feet are shoulder width apart. Grab some 10 pound dumbbells and hold them next to your thighs. Then, squat down as if you are about to sit on a chair. Make sure your knees don’t pass your toes when you squat. Tighten your core and glutes as you squat and as your return to your initial position. This will maximize your results. Repeat 40-50 times.
Over time, as the 40-50 reps become easier, you can increase your reps and weights to challenge yourself. You want to make it increasingly difficult for your body so that the squats can be more affective.
Hip Lifts: After a long day of sitting at the office, this exercise is effective in relieving tension in your lower back and building your booty simultaneously. Make sure you use a yoga mat so that you can protect your spine from being sore.
Lie on your back with your arms at your sides. Make sure that your hands are facing the floor and that your knees are bent with your feet on the floor. Then, lift your hips toward the ceiling, hold for a seconds and slowly lower back down. Make sure you focus only on using your glute muscles to lift your hips. If you need a bigger challenge, you can always put a weight plate on your hips to provide you with more resistance. Another way to make this exercise more challenging is to extend one leg at the top of the lift. While keeping your thighs parallel, hold your extended leg position for about 5 seconds before you place your foot back on the floor and return to your starting position. Switch legs when you’re halfway through your exercise. Repeat these lifts 40-50 times and make sure you maintain a straight spine.
Lunge Jumps: This exercise is definitely explosive and will increase your heart rate while improving your balance and booty.
Place your hands on your hips or keep them bent in front of you as you lunge forward with your right leg. When you’ve found your balance, jump up and switch legs while you’re in the air so that you land with your left leg forward. Continue to alternate 40-50 times and make sure your lunges are deep so that you feel a stretch in your glutes. Your knee in front of your body should be bent 90 degrees to create a straight line down over your ankle. Be aware not to bend too much so that your knee passes your toes.