4 Effective Booty Exercises You Can Do At Home
You probably also exercise at home when you don't have time or feel like going to the gym. Even if you wouldn't expect it, this activity can have noticeable effects on you. If you do the right exercises and a minimum of 3 sets you will see the results start to show and your muscle tone will improve.
So to tone your gluteal muscles I recommend a workout consisting of 4 exercises you can do at home that will give you visible results.
- Minimum 3 workouts per week
- Before starting the workout do a light warm-up
- 4 sets of 12 repetitions for each exercise
- After each set, take a 2 minute break if you feel the need
- Finish the workout with a light leg stretching session
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Now that we've set up how and when we're going to do the exercises let's see what exercises your workout will include. This is a selection of the most effective glute exercises you can do from home.
An exercise that works the pectoral muscles very well and will help tone your muscles. It's a relatively easy exercise and has a great effect on the gluteal muscles as well as the thighs. If you want to increase the difficulty, use an elastic band. This way you will work your muscles more intensely. Pay close attention to the correct execution of the exercise. Poor execution can lead to lower back problems and joint pain, especially in the knees. If you're not sure you're doing this exercise correctly, ask a specialist for advice.
2. Lateral leg raises
An exercise that works both the lateral thigh muscles and the lateral glute muscle. This exercise may seem easy at first glance, but performed with an elastic resistance band you'll feel the muscles working much harder. It is recommended to perform it as slowly as possible and keep the leg in extension for at least 2 seconds to feel the muscles working.
Bridges lifts are very popular for working the buttocks. This type of exercise works all the gluteal muscles in isolation so that the buttocks look toned. To intensify the effect on the muscle a resistance band can be used and the legs should be spread at an angle of more than 90°. In this way the emphasis will be on the side of the buttocks. If you want to take this exercise to the next level you can also use a dumbbell that you hold below your abdomen. The dumbbell exercise is not recommended for beginners who have never done it before. So if you're a beginner start with the simple exercise, and over time add resistance band and weights.
4. Leg lifts
An exercise that is performed from a comfortable position you will find it easy to practice and work your muscles. This exercise works the glutes and thighs, and to practice it correctly it should be performed slowly and with emphasis on the lift where you hold it for a minimum of 2 seconds with the glutes tense. If you feel you need more intensity you can also use an elastic band for this exercise. If you don't already have one you can buy a set of 3 DWP Fitness elastic bands. They have different levels of intensity and you can use them as you like and progress as you go.
I hope you like the exercises chosen and that you will enjoy practicing them at home.
This workout template with exercise ideas is beginner to intermediate level. If you feel it's too easy don't be afraid to use an elastic resistance band which will intensify the effect and take you straight to a medium level. And if you want to challenge yourself even more after a few weeks of doing this type of workout gradually increase the number of sets or reps or you can even include dumbbells with weights.
These are the basic exercises, and from there you can adapt them according to your preferences and needs. You can also check out this beginner workout guide for women.