Today Demi asked me what are the best exercises she could do for a firmer tighter butt that she could do at home for a quick lift and shape.
So today I planned this very booty workout to get her started using only exercises that she could do at home with no equipment. Making them perfect if you are a beginner.
If you hadn’t noticed, it’s all about the big bums and little waists at the moment. It’s all over Instagram, that side selfie where you get the best angle of their butt to make it look big and perky, usually total fake by the way or bending the truth.
There are some great exercises such as squats and deadlifts that will indeed hit your glutes but there are some complaints that your thighs also get bigger as a result. Here are some great alternatives that isolate and target your butt muscles even more, making them that more effective giving you the booty you want.
Do these as a circuit as outlined at the bottom of this post at home or at the gym for a firmer tighter butt.
Sumo Pulsing Squat
We kick it off with a sumo squat with a pulse. The aim of the pulse is to activate your glute muscles even more than you would during a typical sumo squat. With a wider stance you’ll feel your adductor muscles kick in which are great for toning your inner thighs.
Lunge for the Queen. This is a great exercise that helps tighten and tone your glutes and hamstrings. Add a little jump for increased intensity.
This exercise requires some coordination, if you experience any knee pain stop and move onto the next exercise.
Glute Bridge/ Hip Thrusts
Hip thrusts are one of my favorite exercises for the glutes. If you are a beginner then it’s wise to start with a glute bridge and then move on to the hip thrust exercise when the bridge becomes too easy.
The video explains both exercises well.
Done properly glute kickbacks will tighten and tone your butt in no time by isolating your glutes. Be sure to spread your weight evenly on all three limbs while one leg is working. Try not to lean to one side.
Do the set number of reps as outlined below. Do 4 Rounds.
- Sumo Squats with Pulse x 30
- Curtsey Lunge x 30 total reps
- Glute Bridge or Hip Thrusts x 30
- Glute Kickbacks x Failure (as many as you can)
With each exercise make sure you activate your glute muscles, this means to squeeze and contract them. Only rest when you need to and try to keep it to a minimum.
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