Butt Exercises at Home

In order to look sexy and fit people usually consider squats as an effective solution but sum it loses its charm as squat alone cannot help in sustaining the tightness of your butt for long. So you will have to do several different butt exercises together with squats to get better results than ever. Some of the butt exercises at home are briefly described here under for your consideration.

Hydrants while extending leg: To begin this exercise you will have to put your knees bent at 90 degrees and wrists on the floor equivalent to the width of your hips and shoulders. Now lift out your right knee to the height of the hips and extend out the lift-up leg to your right side and pause for few seconds before bending back and returning to the original condition. You should repeat it with the other leg. This exercise should be repeated 10-15 times in 2-3 sets.

Glute Bridge with single leg: Begin this exercise by lying on your back with the soles of your feet on the floor and knees bent. Now you should extend one of your legs upward, push your hips towards ceiling to the maximum possible height and squeeze your glutes while exhaling your breath. Then stay there for few seconds before lowering down to put your buts on the floor. It can be repeated similarly with the other leg to complete one round. You can also repeat this exercise without putting your hips on the ground. It should be repeated 10-15 times in one set and 2-3 sets can be done daily to get the best results.

Curtsy lunges: In this exercise you will have to stand with your feet apart to the width of your hips and press your hands together at the level of your chest. Now you have to step your leg diagonally while keeping your hips square and bending both the knees at 90 degree while keeping them behind the toes. Remain in that position for few seconds before returning to the standing position while pressing into your right heel and kick with your left leg into the side by extending it. Such repetitions can be done in 2-3 sets of 10-15 reps.

Rainbows: Begin this exercise while keeping your knees and wrists of the floor at hips and shoulders width apart. Now extend your right leg with pointed toe to reach the foot towards the ceiling. Now tap the floor by lowering your leg slowly. As you lift the leg to the starting position you should squeeze your glutes. Now lower the leg to the left of your kneeled foot. It can be repeated with other leg after returning to the original position to complete a rep. You should do its 2-3 sets of 10-15 reps.

Lifts of Bear Plank Leg: It can be started with your shoulders stacked over your wrists in a plank position while keeping your body straight between your heels and top of your head. Now bend your right knee at 90 degree to bring it towards your butt by lifting your leg. You should squeeze your glutes, raise your right heel towards ceiling to the maximum possible height with a flexed foot. Stay in that position for a while before completing the rep by bringing you right knee back to meet your left knee.

Sumo squat by lifting heel: This exercise can be started by keeping your toes pointed outwards and feet slightly wider than your shoulders. Now lift your left heel and sit on your hips by lowering your butt towards the floor and with full control and balancing your core you should keep your knees behind your toes. Pause there for some time before returning to the standing position by pressing into your right heel to complete the rep.

Sumo squat to calf height: This exercise can be done by keeping your toes pointed slightly outwards and feet slightly wider than your shoulders. Now above the ankles keep your knees chest high parallel to the ground by bending them up to your thighs. Now control yourself to raise your one heel to the maximum possible height without changing your form. Repeat this exercise with other le after releasing the first to the floor, to complete one rep.

Dead lift with single leg: It can be done by standing on your right foot and bending the knee of your left leg in front of you up to hip height. Now you should slowly fold forward while engaging your glutes to towards the ground with both of your hands keeping your left leg extended behind you straight. Stay there for few seconds before returning to the original position and complete the rep with other leg.

Pivoting curtsy lunge: You can do this exercise by keeping your feet apart to hips width and stepping your foot behind you in diagonal in the position of 7 o’clock. Now you should bend your knees to do a lounge. Then pulse up and down 10-15 times while leaning your torso forward at 30 degrees. It should be repeated 2-3 sets of 10-15 times.

Sumo squat: This exercise can be started by keeping your toes pointing forward and feet apart wider than your shoulders. Now you should sit your hips back into squat position by keeping your knees behind your toes. Now turn your toes at 45 degree while pulsing up a few inches and sink into low squat by sinking your hips. Now bring your toes forwards while pulsing up and continue to change your foot positions alternatively while pulsing them.

Chair twist: You can do this butt exercise at home by standing on your feet together. Now push the hips back while bending the knees to stay behind the toes. Now raise the arms up while lowering the thighs in parallel position to the floor. Then rotate your torso sideways while placing your elbows outside towards the other knee. It should be repeated with either arm in 3 sets of 10-15 reps.

Choose any of or a few of the above mentioned exercises and do it as per the instructions given. Sooner rather than late, your butt will look much better for sure.

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