WANT TO TRY THE BEST BUTT WORKOUT FOR HOME?
Here’s a GREAT BUTT WORKOUT to get a perky,firm butt right at home. This butt workout for women will be written below the video that demonstrates all the butt exercises with weight and glute exercises without weight.
You can find butt workouts all over social media. Instagram influencers will show off their firm booties and give you a simple band workout to try for your next home workout. Unfortunately, they don’t tell you that they are genetically gifted or they perform 8 to 12 sets of heavy squats 2-3 times a week at the gym. Don’t be fooled. This is why so many women are left disheartened when they don’t get the fitness results they desire.
This will no longer be you. Keep coming back to Fitactions.com for home workouts. Pick a body part and choose many of the HOME WORKOUT ROUTINES that focus on that body part you want to transform. Perform these home workouts including this glute workout routine.
THE EXERCISE EQUIPMENT NEEDED FOR BUTT WORKOUTS AT HOME:
10 BEST BUTT EXERCISES FOR HOME:
- SWIMMING: Lie on ball or ground in prone position (belly down). Point toes out laterally, keep knees locked and legs straight entire time. Inhale and pull up navel throughout exercise while lifting right leg and then left leg alternating back and forth. Make sure to squeeze glutes the entire time. Optional: place band on thighs.
- SKATING: crouch down with feet and legs together. Lean forward, shoulders over knees the entire time. Press off right side of foot emphasizing right thigh while reaching with left foot far as possible without coming up in skating position. Keep low and make sure you’re leaning forward the entire time. Skate back n forth with intensity. Optional: 1 hold a dumbbell horizontal or weighted ball. 2 Wear a band on thighs.
- BRIDGES ON FITNESS BALL: lie on the ball with shoulders and head only on the ball. Drop hips low and then press off heels not toes to press hips into the air towards ceiling. Squeeze your butt hard on top. Repeat for repetitions. Optional: 1 place weight on your pelvis. 2 Wear a band.
- STAR JUMPS: place a band on thighs. crouch down with feet and legs together, tuck elbows and hands in and lean forward. Spring as high as possible and kick legs out wide and hands out wide. Bring all back and tuck before hitting the ground.
- BRIDGES ON GROUND (HEELS TOGETHER TOES UP): lie on ground. Bring heels together and toes out. Point knees out wide. Lift hips up high and hold while squeezing your butt. Optional: wear a band on thighs. 2 Pulse on top.
- LOW SQUAT WITH WEIGHT: point toes out, feet hip distance apart. Hold dumbbell vertical or a kettlebell at your chest (tight to chest). Initiate squat by driving your hips back and lean forward until your elbows hit your knees. Drive up hard till knees lock and drive hips forward to squeeze butt for 2 seconds.
- HIGH PLANK WITH WALKING: start in high plank position (push up position). Squeeze your butt before lifting right leg and then left leg. Make sure your toes are flexed, on top push heel up towards the ceiling and squeeze your butt hard. Alternate feet for time or repetitions.
- JUMPING SQUAT: start with feet hip distance apart and spring off the ground hard to go as high as possible. Land soft in position and repeat. Optional: hold weighted medicine or slam ball.
- LEG KICKBACKS: place band on thighs. Push back one foot for reps with toe flexed towards you the entire time. Push through the heel till foot reaches back and hold for 2-3 seconds on top while squeezing emphasizing the contraction of buttocks.
- STIFF LEG DEADLIFTS (GOOD MORNINGS): keep feet 3-5 inches apart. Hold 2 dumbbells in front on thighs. Reach dumbbells forward and downward while keeping shoulders back. Now Drive your chest back up until standing straight up and down while squeezing your bum. Repeat.
- SPRINTS: sprinting on a level track and uphills is the best way to get a shaped and bigger butt. You must stretch and train for sprinting.
HERE IS YOUR BUTT WORKOUT TO GET A BIGGER BUTT
NOTE: all butt exercises were done with THESE resistance bands
KEY: 10 / 25 represents the reps for beginner / advanced fitness level.
Perform all exercises top to bottom then repeat all again based upon your fitness level until all rounds are repeated for each circuit.
Example: advanced will do all exercises in Circuit 1 top to bottom then repeat entire Circuit 1 3x (3 more times) before going to Circuit 2.
GLUTE EXERCISES FOR CIRCUIT 1 :
KEY: 10 / 25 represents the repetitions for beginner / advanced fitness level. Beginner will perform 10 reps / advanced will perform 25 reps
- Heavy Kettlebell or Dumbbell Squat (hold vertical at chest) 10 / 25
- Fitness Ball Swims or Mat Swims 100 (50 per leg)
- Fitness Ball Bridges or Mat Bridges w heavy db or kettle bell 25 / 50
- Same (but double pump on top each rep) 25 / 50
- Jump rope or Jumping Jacks 1 / 2 minute(s)
REPEAT ALL EXERCISES 1 TO 5, 2 – 3 MORE TIMES
ONCE DONE PERFORMING CIRCUIT #1, 3 – 4X. Now move on to CIRCUIT 2
GLUTE EXERCISES FOR CIRCUIT 2:
- Heavy Kettlebell or Dumbbell Squat (hold vertical at chest) 10 / 25
- Jumping Squat with ball at chest or no ball 10 / 20
- Plie Squats with dumbbells hanging or no dumbbells 25 / 50
- Star Jumps 25/ 50
- Bicycle Abs 1 min / 2 min
- Sprints 5 x 25 yards / 5 x 25 yards, 5 x 50 yards
REPEAT ALL 1 – 3X
Plie Squats
ONCE PERFORMING CIRCUIT 1, 3-4X Now move on to CIRCUIT 3
GLUTE EXERCISES FOR CIRCUIT 3:
- Bicycle Abs 30 sec / 1 min
- Walking High Plank 30 sec / 1 – 2 min
- Side Lunges 5 each leg / 10-15 per leg
- Jumping Squats with or without Ball 5 / 10
- Skate 1 min / 2 min with weight
REPEAT ALL EXERCISES 1 TO 6 (BEGINNERS WONT REPEAT, ADVANCED FITNESS LEVELS REPEAT 2-4X)
HOPE YOU GET TO TRY THIS AT YOUR OWN RISK!
Please share this BUTT WORKOUT FOR WOMEN if you know someone who could use a home workout like this. Thanks in advance!!
WANT ANOTHER BUTT WORKOUT TO SHAPE THAT BOOTY?
Yes, you can get a complete home fat burning workout to transform any body part without having a gym membership. Home workouts don’t have to be just burpees, lunges and air squats.
The most important part to making home workouts effective and getting results, which I don’t have to tell you, is your diet.
There are so many diets on the market. Don’t get overwhelmed. Keto, Paleo, Whole 30…just to name a few, can all work. How? They make you aware of taking out the refined carbs, unnatural ingredients and unnecessary calories. Yet, can you stick to these diets as a lifestyle diet?
Any diet will work if you have the necessary protein needed to build muscle while restricting your calorie intake. Basically, burning more calories than your taking in. Yes, calories still matter. However, the foods you choose are your key to building lean, sculpted muscle. I.E. eating 300 calories from a McDonalds Burger is not going to give you the same results as eating 300 calories of raw tuna. I’m sure you understand.
Anyhow, let’s get back to ANOTHER BUTT WORKOUT FOR HOME.
4 Keys for this Home Workout for Women (must read before starting):
- Perform at own risk. Always Stop if you feel faint, dizzy or sick. Call a medical professional immediately. This is not a personal exercise prescription.
- Complete each action from top exercise to the last exercise (top to bottom) and repeat as directed based upon your fitness level i.e. beginner repeats the entire action (circuit) 2x, advanced repeats 4x.
- Once all exercises are repeated based upon your fitness level for that action, move onto the next action (i.e. Action 2) until the entire workout is complete.
- Challenge yourself with weights that make you work with intensity as same with cardio exercises. Push yourself to a safe but effective level of intensity.
ACTION 1:
Repeat Cardio Circuit #3 Video Exercises: beginner repeat 2x, advanced repeat 4x
| EXERCISE | BEGINNER | ADVANCED |
| Side Hops (box, bench ) | 1 min | 2 min |
| Side To Side Hops Fast | 1 min | 1 min |
| Split Jumps w pump | 10 each leg | 25 each leg |
Video for Action 1 (demo of all cardio exercises):
ACTION 2:
Repeat Abs Circuit #4 Video Exercises: beginner repeat 2x, advanced repeat 5 x
| EXERCISE | BEGINNER | ADVANCED |
| 45 degree reverse leg lift | 10 | 20 |
| Hold at 45 degrees | 30 sec | 1 min |
| 45 Degree Crunch | 10 | 20 |
| Bicycle | 1 min | 1 min |
| SIT UPS with twist,twist | 15 – 25 | 50 |
Video of Action 2 (demo of all ab exercises)
ACTION 3:
Repeat BUTT # 1, BEGINNER repeat 3X, ADVANCED repeat 5 X
| EXERCISE | BEGINNER | ADVANCED |
| REVERSE LEG LIFTS, BUM | 1 MIN | 1 MIN |
| SWIM | 1 MIN | 1 MIN |
| WEIGHTED HIP RAISES (BRIDGE) | 25 (10 – 25LBS) medicine ball or dumbbell | 50 (10 – 25lbs) or 25 ( 30-50lbs) |
| GOOD MORNINGS | 10 (5-12LBS) | 10-15 (15-20LBS) |
Video of Action 3 (demo of all butt exercises)
Have more energy and time to workout?
Beginners: power walk 1-2 miles
Advanced: Jog 1-3 miles
