More than likely, you want to have a nice butt! Everyone wants to have a nice, firm, sculpted booty, right? I know I do! Below is a list of great butt exercises, and even a 10 minute video that you can do at home, with minimal equipment. You have no more excuses to get the butt you want!
First, I highly recommend creating your own home gym with a good set of ankle weights, a medicine ball, dumbbells, a yoga mat, kettlebell and resistance bands. They are fairly inexpensive, take up barely any room, plus the ankle weights and resistance bands are very easy to travel with!
Kettlebell Swings: Start with a kettlebell between 14 – 25 pounds
This exercise will work you glutes, hamstrings, back, and shoulders.
1. Stand with feet approximately shoulder width apart or slightly wider and grasp the kettlebell with both hands.
2. Pushing your butt back and bending your knees slightly, swing the kettlebell back between your legs. Your torso should bend forward and your hips should move back for balance.
3. Extend your knees and hips to drive the weight forward and up to shoulder level.
Repeat for 1 minute. Work your way up to 2 minutes.
The Clam:
Lay on your side with your legs bent at a 90 degree angle and your knees stacked. Keeping feet together, lift your top leg and return to starting position. Keep your core engaged and your lower back stable (This is great for the hip flexor and abductor muscle.) Complete a total of 20-30 reps and repeat with other leg.
Mini lifts: Once your leg is suspended, pulse it just about 1 inch up and down for 16 counts, feel the burn!!Challenge: I dare you to do this with a resistance booty band around your thighs the entire exercise… feel the burn baby!
The Suspended Clam:
Lay on your side with your legs bent at a 90 degree angle and your knees stacked, lift up your feet, so your feet are suspended and your knees are touching the ground. Keeping feet together, lift your top leg and return to starting position. Keep your core engaged and your lower back stable (This is great for the hip flexor and abductor muscle.) Complete a total of 20-30 reps and repeat with other leg.
Mini lifts: Once your leg is suspended, pulse it just about 1 inch up and down for 16 counts, feel the burn!!Challenge: Put resistance bands around your thighs!
Rainbow Leg Lift:
Start on you forearms and knees, extend one leg straight behind you. Move the leg out to the sides of you, then lift your leg, making the shape of a rainbow from the outside of your body to the inside, and repeat. Do this 20-30 times on each leg.Challenge: Wear ankle weights! Once that get’s easy, put two ankle weights on each leg!
Knee Crossover:
Start on forearms and knees, lift left leg up, foot flexed and cross ot over your right leg, creating a “V” shape. Repeat for 20-30 reps each leg.Challenge: Add ankle weights!
Kick backs:
Get on your forearms and knees into a table top position. Keeping your core engaged, lift one leg behind you, keep your foot flexed and raise foot towards the ceiling. Keep your core still and focus on only lifting your leg, don’t swing your leg, try to stay very controlled. Do 20-30 reps on each leg
Mini lifts: Once your leg is suspended, pulse it just about 1 inch up and down for 16 counts, feel the burn!!Challenge: Add ankle weights!
The Side Step:
Start standing in a crouch position, to protect your lower back. Keep your core engaged the entire time. Start on your right leg, extending it to the side, repeat on one side for 20-30 reps. Then do the other leg.Challenge: put a booty band around your sneakers for added tension. This provides a GREAT workout!
Backward Lunge:
Start standing with feet hip width apart. Step backward with left leg, keeping heel off floor. Bend both knees until right thigh is parallel to floor and left thigh is perpendicular to it. Pause, then return to starting position. Be sure to keep your hips tucked under and your core engaged to protect your lower back. Do 20 reps on each leg.
Booty Lift:
Start laying on your back with your knees bent. Lift your hips up towards the ceiling, squeezing your glutes together with each lift and keeping your abs tight. Do this for 30 reps.
Mini lifts: Once your hips are suspended, pulse just about 1 inch up and down for 16 counts, feel the burn!!
Here is a great 10 minute butt workout you can do RIGHT NOW from the awesome ladies at Fitsugar!
Last but not least…
If you have a hard time staying disciplined, then maybe you need to have your own personal booty trainer… seriously! Leandro Carvalho, creator of the highly reviewed Brazil Butt Lift series, is the trainer for Victoria’s Secret models. He uses a mixture of cardio and strength training to reduce your hips and saddlebag area, slim your thighs, and lift your butt without bulking up your thighs. You can even customize the workout plan to turn your current shape into the one you’ve always wanted.
My personal experience with Brazil Butt Lift…
Likes:
- I lost inches and my booty is definitely higher and firmer!
- I think the nutrition guide is great!
- Bum Bum is a great routine, and seriously kicked my butt!
- Sculpt is a really nice all around workout, I like this more than most I have tried.
- High & Tight: My favorite of the workouts, I really feel the burn!
- The booty band is AWESOME!
- Measurement Tracker & Tape Measure (this is a fun diagram to use for tracking body measurements)
Dislikes:
- Cardio Axe. I found this cardio routine to be sub-par, it just didn’t have the oomph I was looking for, I replaced it with cardio from some of my other favorite programs like, Turbo Jam, Turbo Fire or Insanity.
-The switching from beach scenes to gym scenes mid-stride was a bit irritating in the beginning.