Get a bigger, better butt with these 5 exercises at home

 Get a Bigger, Better Butt with These 5 At-Home Exercises

If you’re looking to get a bigger, better butt with exercise at home, we have 5 great exercises that will help you do just that! These butt-busting workouts will tone your buns and burn the fat stored around your hips, thighs and even arms. Check out our step-by-step guide on how to get a bigger, better butt with exercise at home.

The gluteus medius

1) Put one leg out in front of the other like you are doing a lunge, but keep both feet firmly on the ground. 2) Lower your hips down towards the floor, until your knee touches it. 3) Then push back up to the starting position and repeat for 10 reps before switching legs. 4) The goal is to feel this move in your gluteus medius muscle – located at the top of your thigh and outside of your hip bone – so try not to rotate your torso too much when moving up and down.

2) Lower your hips down towards the floor, until your kn

ee touches it. 

3) Then push back up to the starting position and repeat for 10 reps before switching legs. 4) The goal is to feel this move in your gluteus medius muscle – located at the top of your thigh and outside of your hip bone – so try not to rotate your torso too much when moving up and down. 5) You should aim for two sets of 10 reps each side every day. 6) As well as these two exercises, make sure you do plenty of squats (also known as chair dips) throughout the day whenever possible. 7) Do as many of them as you can without taking more than 60 seconds break between. 8) Make sure to hold your stomach muscles tight, tuck in your bottom, and don't let your knees go over the toes or stop going past the ankle joint. 9) Try to get 30 minutes of low impact aerobic exercise daily by cycling or walking - if you have bad knees then walking will be better for them!

The quadriceps

The quads are the muscles in the front of your thighs that help you stand up and walk around. They also help you squat down or bend over. The quads consist of four separate muscles: the vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. The rectus femoris is sometimes called the quads because it makes up one fourth of the muscle group. For this exercise, all four muscles will be targeted to help strengthen them so they can do their jobs better. To do this exercise, start by standing on two feet facing away from the wall with toes pointed forward and knees unlocked. Place both hands on the back of your head then squat down as far as possible without letting your butt touch your heels while keeping both feet flat on the ground throughout the movement. Once you’ve reached the bottom position, quickly push yourself back to the top of the squat using your legs (don’t just use momentum). Aim for about 20 reps per set.

The hip adductors

Hip adductors are important for both running and jumping, as well as activities like biking. In order to strengthen these muscles, you'll want to do exercises that require you to move your legs closer together and hold them in place. Examples of hip adductor exercises are clamshells (pictured below), side lying clam shells, pelvic lifts and bird dogs. For these exercises, always remember to engage the glutes while contracting the iliopsoas muscles and stabilize through the core. Clamshells will target the outer thigh area while pelvic lifts will target inner thighs. If you're looking to specifically target the butt muscles, then hip bridges or donkey kicks will work best. Add some weight if it's too easy. Exercise three times per week with 10 reps each exercise , but don't overdo it. Be sure to use good form by engaging the glutes and holding your body in a straight line from head to toe. Watch out for muscle soreness which may occur after one or two sessions - that's completely normal!

A butt routine for total body health

Whether you're sitting at your desk all day or running on the treadmill for an hour, these five exercises will help firm up your butt. Give them each a try to see which ones work best for you. #1: Standing Booty Stretch 

Stand with one foot in front of the other and bend forward from your hips. Place both hands on the back of one leg (keeping it bent) and stretch forward until you feel a stretch in your glutes. Hold this position for 10 seconds before switching sides. Repeat this sequence two times on each side. #2: Lying Leg Tucks Lie flat on your back with your arms at your sides. Bend your knees and bring your heels as close to the buttocks as possible without lifting off the ground. Raise both legs about 8 inches off the ground and tuck in your pelvis by contracting the muscles around it.

Final notes

I hope these exercises help you get the bum you've always wanted. For best results, I recommend doing all five of these exercises once or twice per week. You'll see results in as little as 2 weeks and will feel more confident in just a few months! Good luck on your journey to better booty health! Remember that butt workout doesn't have to be at the gym! Keep it simple and do them at home for a healthier, happier backside. Just think about how much time you save by not having to drive to the gym. Plus, you can still go out with friends afterward without feeling guilty. Lastly, why waste money when there are ways to sculpt your bum without leaving the house?