Butt Workouts

It is important to build your glute muscles as they are the biggest muscles in your body. Even if you want to slim down, building those muscles will raise your metabolism. Remember, muscle is the enemy of fat.

Only do these workouts 2-3 times a week, allowing at least 24 hours of recovery after every session and remember that they count as leg workouts too! Choose about 3 workouts, that you can complete in no more than 30-50 minutes.  Change your workouts every 6-8 weeks so your muscles are constantly engaging and awake.

What weights should I use? 

Legs/butt on two legs : body weight,20, 40, 50, 60, 80 lb (depending on the exercise )

Legs/butt on one leg : body weight, 4, 6, 8, 10, 12 lb ( depending on the exercise )

I would highly recommend to invest in a good barbell that you can attach different weights to, or dumbbells that can be effective when doing one-legged workouts. If you don’t have those, look for a safe alternative such as using water bottles, cans, whatever you can find, that is a safe alternative.

  1. http://www.youtube.com/watch?v=UXJrBgI2RxA

12-15 reps, 3 sets.

Squats–  You can use a barbell, dumbbells (hand weights) for fewer reps, or just your body weight for building muscle. You can also count it as a cardio exercise: do 20 reps today, 30 the next day, 40 the next day, building it up and getting your heart rate up.

 

2.  http://www.youtube.com/watch?v=9ZuXKqRbT9k

12-15 reps, 3 sets.

Sumo squats

3. http://www.youtube.com/watch?v=8ijgBSj-DIo

12-15 reps, 3 sets.

Glute bridges – The most effective workout for your back, sooo much more effective than squats (as it has been proven by scientific research). It is a butt isolating workout, so you don’t overdevelop your thighs either. This move targets all of your glute muscles and the back of your thighs. Do it using some sort of weight on top of your hips, or just on its own.

4. http://www.youtube.com/watch?v=Hh9wiVBGS_U

Tracy Anderson’s workouts are great for slimming down and toning up whilst getting lean muscle. They touch upon all the muscles in your glutes. Try adding ankle weights for extra challenge.

5. http://www.youtube.com/watch?v=3n6h9137Ljg

12-15 reps, 3 sets.

Donkey kicks are great toning up, you can use ankle weights for extra challenge.

6. http://www.youtube.com/watch?v=a1ip81otol4

12-15 reps, 3 sets.

Backward lunges are so much more effective than front lunges as they are better for your balance and target the glutes more. Try adding weights on each hand or just use your own body weight. Move your leg back as far as you can.

7. http://www.youtube.com/watch?v=aaDlSd8rWXY

12-15 reps, 3 sets.

Step-ups  are great for toning legs, and butt. Add hand weights for extra challenge.

8. http://www.youtube.com/watch?v=zr4yegVq06s

12-15 reps, 3 sets.

Bulgarian Squat – A little more advanced, but worth it!

 

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