5 At-Home Workout Moves That’ll Kick Your Butt (Literally)
No matter what time of the year it is, firing up that workout routine to get that bikini-ready look is always a good idea. And the key to that goal is to upgrade your butt workout moves to help maximise that backside.
Though full-body workouts are sure to give you that all-over burn you need, opting for more targeted moves will help to pin-point the exact area of the body you’re looking to tone. And in this case, we’re talking about your booty.
“If you truly want to grow certain areas of your body to get the look you want, like a bigger butt, more defined abs, or even some more muscular arms, you have to gain muscle to do this and that’s really the only way to go about forming the body you really want,” writes fitness icon Jen Selter, who has gained notoriety for her “belfies,” or butt-selfies, and her seriously impressive posterior. “That’s how I did it. I grew specific muscle areas in order to make them stand out more than others.”
And if you want to do the same, it’s all about making the booty the focus of the moves you choose to perform.
To get the perky butt you’ve always wanted, add these five workout moves into your rotation. The best part? No equipment necessary, so all you need is yourself (and your butt) to get to work.
The classic bodyweight move has earned its spot on this list thanks to its simplicity, and you’ll rarely see a butt workout without a squat on it.
Do it: Start in a standing position, with your feet hip-distance apart In a controlled motion, drop your butt down, getting your thighs as parallel to the floor as possible. Stand back up, and repeat the same move again.
Reps: Perform at least 20 reps in a set.
2. Glute bridge:
Depending on your flexibility and regular yoga practice, you’ll recognize this classic move very quickly. Often the precursor to wheel pose, the glute bridge is all about targeting those glute areas.
Do it: Start by laying down on your mat, putting your feet on the mat, and moving them a few minutes from your butt (your fingertips should graze the back of your foot). Slowly, lift your hips to the sky, squeezing your glutes as they reach the top of the move. Slowly lower your hips back to the ground and repeat the move again.
Reps: Perform 20 reps per set.
3. Plank with leg lift:
Ah, the beloved plank. While the plank might be a full-body workout (which means you’ll get the benefits in your core and arms, as well), the added boost of the leg lift will fire up your booty in just a reps.
Do it: Start in plank position, resting on your elbows, making sure your hips (and butt) create a straight line between your shoulders and your ankles. No raised booties here! Then, take your right foot and lift it a few inches off the ground, squeezing your glutes as you do it. Lower your foot. Then raise your left foot, lower, and repeat with your right.
Reps: Perform 20 reps on each side in one set.
4. Lying side leg raise:
It might look like one of the more relaxing poses (you’re just lounging, right?), but believe us, it’s not. This classic Pilates move is all about micro movements that’ll really make you feel it in your outer glutes and upper thighs.
Do it: Lie on your side, propping your head up on your hand. Bend your bottom leg at a 90-degree angle, while keeping your top leg extended straight. Then, with managed moves, start to lift your top leg and lower it gently back to the mat.
Reps: Complete 20 reps, then switch sides, resting on your other side and moving the opposite leg.
5. Squat with ball:
This move might look like just a slight variation off of the original squat move, but it’s an advanced version that will really make you feel it.
Do it: Like a normal squat, stand with your legs hip-distance apart. Then, while holding the medicine ball out in front of you, drop your butt and hips until your legs are parallel with the floor. Rise back up, continuing to keep the medicine ball in front of you.
Reps: Continue for 20 reps.
This article was originally published on:5 Workout Moves That’ll Kick Your Butt (Literally)