Sometimes going to the gym can be a hassle. Sometimes, you just can’t squeeze it into your schedule or the commute is too long. In any case, it’s still possible for us girls to shape a great booty with these butt exercises at home. I don’t want to sound like an infomercial but it only takes 15 to 30 minutes a day and you don’t even need weights.
This is an at home no weights guide. If after a while this routine isn’t as challenging, you probably will want to include some form of resistance to increase intensity. Exercise band, resistance bands or ankle bands are great, they don’t cost much and are easy to pack away.
Butt Workouts at Home
Read This First:
One of the biggest mistakes us females make when doing squats is bending our backs. Keep your spine curves and your butt sticking out through every workout. That way you can do a better job firing your glutes and correcting your posture outside the gym.
Keeping the pace of this video is great for toning or lifting a saggy butt. But if your goal is to get some more fat or gain size to your glutes I would suggest slowing it down. Double the rest period and split the combined movements. Also instead of going through the motions at such a fast pace, keep a 3 seconds down, 3 seconds up tempo.
After the Video, make sure to check out Post workout Example Meals at the bottom of the page. Exercise without proper nutrition will get you now where fast. For a better guide on what to eat check out my “Bigger Butt Foods” guide.
Body Weight Squats
Squats are the best way to trigger the glutes. Doing body weights squats might sound easy but after just one set you’ll change your mind. Deep squats, even just with body weight can be intense and is the best way to work out the glutes at home.
Make sure to engage your butt as much if not more than your thighs. The best way to do that is to really stick your butt out on the way down and up. Use your pelvis to guide your body throughout the motion. Also press your body weight through your heels. This way your butt will be doing most of the lifting. You should start feeling the burn within your first set.
Ski Squats and Sumo Squats
Ski squats are basically close leg squats. They not only help you tone and build better thighs, Ski squats can also improve your posture. By keeping the correct form you start tightening the lower back muscles. This can correct your posture and support the natural curve of your spine. A proper posture will make your butt stick out and become more prominent. Making you booty look bigger and your body will look more curvier.
Sumo squats can round out the butt and add more stress to the thighs. Sumo or wide stance squats trigger glutes at a different angle. It will also hit your hamstrings as well as your quads. Making this a great addition to any butt lift exercises at home. If you are trying to build a bigger or fatter but, I would suggest breaking this part of the video into two separate workouts with a little more rest time in between.
If you’re not tired yet this may be your breaking point. Reverse lunges will put most of your body weight on one leg at a time. Don’t speed through this and keep your balance. Your Focus on the way down should be hamstrings and squeeze your glutes on the way up. Just as with any butt squat routine, keep your posture and maintain the natural curve of the spine.
This is a good set for anyone starting out. Building intensity will also slim your waist. Remember to increase your calories on workout days. Especially if you’re a skinny girl with a fast metabolism. We want to use this routine to direct nutrients to our booty for growth.
Rapid Fire Muscles in Glutes and thighs
The next few movements will target the rapid fire or Fast Twitch muscle fibers. After you have almost exhausted the muscles in your butt and thighs, these workout will burn off any muscle glycogen you have left. It doesn’t matter if your doing a slower version of this routine for booty growth or following her pace for toning. This part of the routine remains the same.
The movement on the way down will get your glutes extremely tired. That’s if they aren’t already, don’t give up keep going, your almost done. Rocket squats will get that rapid fire muscle engaged and ready fire off. Adding some tone to your glutes and thighs. Your at the home stretch it’s time to get every last bit of energy out and ready to replenish.
Split Jump Lunges
Your glutes and thighs already hate you so don’t stop now. For anyone new to this routine or if you are trying to avoid joint impact, don’t jump. Going from one leg to the other performing another set of lunges. Don’t use this as an opportunity to quit. The only reason you should stop is if there is joint pain, Muscle pain or burn is the goal.
A Squat Hold is a static exercise. Performing this will be the final step to this booty building routine. Keep all the focus on your butt muscles although your thighs might be burning the most. If you’re having trouble, stick your butt out more or try holding at a lower position.
Slowly stick out your butt and go lower until you feel it mostly in your glutes. Once you find that position hold it for 30 seconds or more.
Your butt exercises for women at home is Complete
You have just completed one of the most gruelling at home workouts for your bum. Let’s get into your after workout routine.
Stretching!, make sure to stretch muscle memory is your friend. Stretching is not just for flexibility, you’re also training the glutes to adapt to a new size.
Post home Workout eating tips:
Toning or lifting a saggy butt? here is your opportunity to get the right nutrition. Eat a high protein, high fiber and moderate carb meal after your exercise. You’re going to want to repair torn muscle fibers but keep the fat burning going. By avoiding carbs after a workout your body will keep burning fat at a higher rate.
Example Post meal for Toning your butt:
- Low Carb Protein Shake with milk and Flax seed meal
- Chicken breast, fish or a small steak with salad
Building a fat butt? Great, your going to use the natural process of nutrient partitioning to transfer more fat to your butt. That’s right you can get more fat on your butt by exercising. The same way that a low to no carb meal after this workout will burn fat, a high carb meal with fat can add more fat to your bum.
Example Post meal for adding butt fat :
- Protein Shake with Flax Seed Meal
- Whole or half Sweet Potato
- Half an avocado
- Steak or fatty fish
- Salad with olive oil and vinegar as dressing
- Fruit for dessert
The carbs from the sweet potato and fruits will halt any fat burning. It will also spike your insulin rushing all the fats and protein to your booty. Notice that the calories count for growing a bigger butt is higher. That is because you need more calories and your also going to replace any calories burning during this routine. This is not breakfast, lunch or dinner. A post meal is a meal on its own not a substitute. So, in other words this is an additional meal for the girls with fast metabolism looking to gain some weight.
Keep track of your waist line and adjust your calories as needed. For some girls gaining weight can be especially difficult, if that’s you may be some of these butt enhancing supplements can help.