Leave the hard lifting and squats behind. You can accomplish the objective you desire so much with these easy exercises at home.
In order to quickly achieve the defined buttocks you’ve always desired, follow this 15-minute list if you’re serious about your butt! There will be nothing left for you to do but tone up after performing these workouts, which target every muscle in the area.
9 exercises to obtain the buttocks of your dreams instead of additional squats
1- Arabesque
Steps to take:
Your right arm should be elevated toward the ceiling while you stand with your feet hip-distance apart.
With your knee towards the ground and your toes pointing, extend your right leg backward and lift it 12 to 18 cm.
15 times at the lower position.
Perform 15 repetitions with the knee turned to the right.
Continue on the left.
2- Fire hydrant
a single joint exercise that targets the gluteal muscles in addition to the core to assist build stronger body muscles.
Kneel down and place your palms at shoulder height on the carpet.
Lean forward and straighten your neck and spine.
Keep your knee 90 degrees bent and straight.
Lift one leg out to the side while keeping the knee bent until your thigh is parallel to the ground.
Retain your pelvis still. Next, bring your leg back to its starting position.
Count 15 times on each side.
3- Donkey Kick
Targets: Hamstrings, Gluteus Maximus, and Medius.
Steps to take:
Get down on all fours and raise your right leg, keeping the knee 90 degrees bent, to hip height.
As if you were going to kick the ceiling, extend your leg.
Repeat about 30 times, then bring it back to the beginning position ( each side).
4- Resistance kickback
Put the resistance band around your foot while keeping the other end beneath your knee to do this.
Extend and elevate your left leg until your foot is higher than your butt, with your bent foot pointing downward.
While slightly moving your weight to the side, touch your abdominal muscle while maintaining a solid butt.
Reposition your foot gradually.
15 times on each side, repeat.
5- Plank leg lift
With this exercise, you may strengthen these muscles more quickly by working your lower back, hip flexors, and abdomen.
How to do it: Begin in a standard plank position with your feet hip-width apart.
Begin lifting each leg in turn, first with the left and then the right.
Maintaining a straight leg when standing.
15 reps should be done on each leg.
6- Leg raise
Leg raises focusing on quadriceps, hamstrings, and gluteus maximus and medius
Steps to take:
Lie on your back with your knees bent and your feet hip-width apart.
Raise your right leg 10 centimeters off the ground.
Lift your hips 15 cm off the floor, then bring them back down to 1 cm.
20 times total, switching legs each time.
7- Reverse plank hip lift
Your glutes, lower back, triceps, and abdomen will all be toned as a result of this exercise.
To keep the chair from losing stability, first lean it up against a wall.
Next, push on your buttocks and abdomen while putting your hands on your spine with your fingers facing the seat.
As though you were ready to sit down, bend your arms and descend without hitting the ground.
Repeat while standing back up to extend your elbows.
Ensure that your feet are stable and hip-width apart.
Add 15 repetitions.
8- Lateral leg raises
How to: Begin on your hands and knees, keeping a safe distance between your shoulders, and placing your palms on the carpet.
Activate your abdominal muscles, then slowly lift and extend one leg until it is parallel to your hip.
Hold it for a few seconds before going back to your starting position.
Be careful not to shift too much weight, and maintain a flat back.
15 repetitions on each side.
9- Glut bridge
It tones the muscles in the lower back, the hips, the hamstrings, and the buttocks. The buttocks bridge strengthens the spine and improves posture, making it a great workout for people who spend a lot of time sitting down at work.
Steps to take:
Knees bent and feet hip-width apart while you lay flat on your back.
Bring your knees close together while lifting your buttocks.
Hold the position while counting to two, letting your knees relax while you raise your butt one centimeter off the ground.
thirty times.
Knees apart and off the ground, perform one more round of 30.