7 Home Workouts For a Bigger Butt - Fitonomy

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7 Home Workouts For a Bigger Butt

April 2, 2020

The glute area is a part of the body many people want to exercise. Most people want to exercise these muscles because they look great and although that is a valid point, these muscles have another role that is crucial in the health of the whole body. The muscles on this part of the body are important because they support our proper pelvic alignment, single-leg alignment, and our propulsion during running.

This means that these muscles are a key factor in the way we feel, how hard we can exercise (run) as well as our posture. If you’re someone who works at a desk, exercising these muscles will relieve you from lower back pain and if you’re someone who loves to run, you need these muscles for a faster start and endurance.

Are home exercises effective?

The gym is most people’s favorite place to work out for many reasons. The gym is the perfect environment to exercise because that’s its purpose. It was created as a place where people could get motivated and exercise in comfort. But the most obvious reason why people go to the gym is the equipment.

These tools and equipment are specially designed for people to perform their exercise and achieve their fitness goals. But not all exercises require tools or equipment, actually, most of them don’t. This means that even when we can not go to the gym we can still stay active and work on our fitness goals in the comfort of our own home. These exercises help you stay active even when you are staying home.

At Home Butt Workouts

We have already established that the glutes or the butt as we call them in our day to day life are really important muscles to exercise. We also know that we can really work on them at home and don’t have to go to the gym, especially at these uncertain times.

There are a number of incredible home workouts that you can do to work on your glutes but here are the most effective ones. Stay safe and healthy by doing them at home!

Butt lift Bridge

This exercise targets many muscles of the body, starting from your calves, glutes, hamstrings, and lower back muscles. They also work great for the hip extension and obviously the butt. The butt lift bridge can be done at home very easily.

To perform this exercise, follow these instructions:

  1. Start by lying on your back with your knees up and your feet firmly pressed on the floor.
  2. Continue by lifting your stomach and butt as high as you can while keeping the shoulders and the feet on the floor.
  3. Slowly return to your starting position.
  4. Repeat.

Lying Glute Kick

This exercise is really simple to perform and makes you feel so good and stretched as well. The Lying Glute Kicks work your hamstrings & glutes and require no tools for that. This exercise is perfect to do at home.

To perform this exercise, follow these instructions:

  1. Start by lying on your stomach with your arms under your face to support your head.
  2. Start by pulling your left leg up as high as you can while keeping it straight.
  3. Slowly lift the left leg down and pull your right one up the same way.
  4. Repeat

Donkey Kicks

This exercise is great for toning the butt as well as improving your stability. These movements target the largest of the three glutes, which make up the largest bulk of the butt, this way helping you tone your butt.

To perform this exercise, follow these instructions:

  1. Start the exercise by positioning your body on all fours
  2. Continue by lifting your left leg up, knee staying bent, foot staying flat, and hinging at the hip
  3. Press your foot towards the ceiling by using your glute.
  4. Slowly return your leg at the starting position.
  5. Repeat with both legs

Flutter Kicks

This exercise requires quite simple movements and works a lot of muscles in the body. Of course, it primarily works the glutes but it also targets the back ad well as the legs.

To perform this exercise, follow these instructions:

  1. Start by lying on your stomach with your arms extended in the front.
  2. Start by slowly lifting the left leg up as well as your upper body
  3. Continue by letting your body fall down to the starting position
  4. Repeat the movement with the other leg.
  5. Continue by switching your legs.

Reverse Table Top

This is another exercise that targets the largest glute and helps your body tone up. Not only does it target the butt but it also helps you tone up your shoulders and core.

To perform this exercise, follow these instructions:

  1. Start on all fours, but this time with your face towards the ceiling, almost like a table.
  2. Start by shifting your butt down until you touch the exercise matt
  3. Continue by lifting your stomach towards the sky until you reach the starting position
  4. Repeat.

Squat

The squats are a classic movement to get your body going and target your butt precisely. This exercise works the glutes, the leg muscles as well as the core. Of course, you can make it more intense by holding weights, but that’s not essential.

To perform this exercise, follow these instructions:

  1. Start by standing up straight with your hands extended in front of you and your feet a little further than shoulder-width.
  2. Slowly shift your body down by keeping your body weight on your heels.
  3. Hold the pose for 2 seconds
  4. Continue by lifting your body to the starting position.
  5. Repeat

Lunges

Lunges are a great exercise to strengthen, build, and sculpt several muscles in the body. This exercise targets muscles in the thighs, calves, abdomen, back, and of course, the butt.

To perform this exercise, follow these instructions:

  1. Start by standing up with one foot forward and your hands in front of you.
  2. Slowly bend both of your knees until the back knee touches the floor.
  3. Stand back up
  4. Repeat.

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