Attempt these workouts in the house or the gym with just your body weight. Objective to finish one to 2 sets of about 15 repetitions per side. When you can easily do up to 15 representatives, step up your exercises and sculpt butt muscles much more by holding pinheads or a weighted bar for added resistance.
Do the routine three times a week on nonconsecutive days. With a 5 minute warm-up and five minute post-workout stretch, the entire routine takes under 20 minutes (or less if you do just one set).
Works :- glutes, thighs and core
A. Stand with your feet together, hands on your hips or behind your head.
B. Advance with the right leg. Flex both knees and begin decreasing yourself till the front thigh is parallel with the ground and the left knee is virtually touching the ground. Both legs must produce 90-degree angles at the knee. Your torso must be directly up and down, not bent over.
C. Keeping an even weight circulation on both feet, return to beginning position and alternate legs.
Make it harder :- Try holding dumbbells at your sides or on your shoulders.
Lying lateral leg lifts
Functions :- glutes (mainly the glute medius and minimus)
A. Lie on your side with your shoulder, hip, knee and ankle all forming a straight line. Bend your bottom leg at a comfy angle and keep the top leg straight with your ankle pointing toward the ceiling.
B. Lift the upper leg towards the ceiling (around 2-3 inches), contracting your butt muscles at the same time. Ankle points towards the ceiling.
C. Lower the leg (but don’t let it rest) and repeat the motion in a little quick pulsing manner.
Change the angle of the leg relative to your body after you have completed the set repeatings at one angle: after straight leg lefts, try leg at 45 degrees and leg at 90 degrees.
Make it harder :- Do in a side-plank position with your hand on the ground placed directly under your shoulder.
Works :- glutes, thigh and core
A. Stand with your feet shoulder width apart and toes a little turned out. Hold a pinhead in each hand at your sides.
B. Initiating the movement from your knees, lower your hips backward till your thighs are parallel with the ground (or as close as you can get them). Preserve an upright upper body, a forward look and keep your knees aligned over your ankles. To protect your knees, don’t let them go further forward than your toes.
C. Pause and return to starting position by contracting your glutes as your straighten your legs. Your weight ought to be uniformly dispersed in between the balls of your feet and your heels. Do not lock your knees at the end of the movement.
Make it harder :- Try single leg squats. Use a chair for some extra guidance on the squat pattern.
Even harder :- Jump from the squat as high as you can. Start with only your body weight and progression to holding weights. This increases the muscle fiber recruitment, especially in the gluteus maximus.
Functions :- glutes, inner and outer thighs.
A. Stand with a sturdy bench or fitness action (with two to 4 risers) on your right. Place your right foot on the step, leg bent, left foot on the floor.
B. With abs tight, correct your right leg, pulling yourself up using just your right leg and butt muscles.
C. Return to beginning position and total set; switch over sides.
To assist target the butt, envision pushing your heel firmly into the step each time you raise yourself up.
Bridge with leg lift
Functions :- works butt, lower back, hamstrings.
Raising your leg as you do this bridge workout assists to separate your butt muscle on the leg that’s still touching the floor.
A. Lie face-up with legs bent, feet on the floor and arms at your sides. Tighten your abdominals, raising your hips off the floor.
B. Next, raise your right foot off the floor, correcting your leg in the air and keeping both hips level with each various other. Hold for three seconds; return foot and hips to floor.
C. Repeat, alternating the leg lift on each side. To prevent over-arching your back, keep abs tight throughout the exercise.
Make it harder :- Put your feet on a bench or stability ball.
A. Lie face-up with legs bent, feet on the floor and arms at your sides.
B. Step forward with the right leg. Both legs need to develop 90-degree angles at the knee.
C. Time out and return to beginning position by contracting your glutes as your correct your legs. Raising your leg as you do this bridge workout helps to isolate your butt muscle on the leg that’s still touching the floor.