Butt workout at home

Not everyone in the age of coronavirus has the desire (and courage) to go to the gym. For those who prefer training at home, we recommend motivating yourself and yes - everything can be done - you just have to be systematic. Today we have prepared a home workout for your buttocks, simple but effective. Let's do it!

How to properly perform buttock exercises?

• Train every other day.
• Start your workout with a short, 5-minute warm-up (e.g. running in place or jumping rope).
• Do the exercises slowly, focusing as much as possible on the technique with each repetition.
• Do 10-12 repetitions of each exercise .
• Do 2–3 sets of each exercise.
• Take a maximum 30-second break between sets.
• Finish your workout with exercises to stretch your buttock muscles.
• It's best to invest in ankle weights. This will engage your glute muscles more.

Yes, 3 proven exercises are enough, they will quickly bring results – provided that they also reduce cellulite, which very often appears on this part of the body.

Raising the leg while kneeling

1. Kneel and place your hands on the floor, directly under your shoulders.
2. Your knees should be just below your hips.
3. Squeeze your glute and lift your bent left leg so that your foot aims at the ceiling.
4. Hold for a moment and lower your leg (but do not rest your knee on the floor).
5. Try not to rock your hips. Repeat 10-12 times with one leg, then the other.
6. Tighten your calf muscles during the exercise.
7. The foot should be parallel to the ceiling.

Butt exercises: legs up

1. Lie on your back and rest your heels on a chair.
2. The legs should be slightly bent at the knees, arms placed along the body.
3. Raise your straight left leg up. Tighten your abs and buttocks.
4. Lift your hips high enough so that your torso and thighs form a straight line.
5. Hold for 3 seconds and slowly lower.
6. Repeat 10–12 times, first with one leg up, then the other.
7. Try not to swing your hips from side to side.

Butt exercises: dumbbell squats

1. Stand with your feet wide apart, toes pointing outwards.
2. Grab a dumbbell (or a 1.5-liter water bottle) in both hands and raise your arms above your head.
3. Tighten your abdominal and buttock muscles.
4. Squat down and at the same time bend your arms, lowering the weight behind your head.
5. Hold for 3 seconds and return to starting position. Repeat 10–12 times.

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