5 Butt Exercises you can do at Home

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The Ass…. Rump…. Derriere…. Backside….. Bottom…. Heinie…. tail-Feather…… Whatever you want to call it….. The Hallowed Butt is probably one of the areas that most people really want to improve.
Whether that is size, firmness, shape, tone, complexion, smoothness or any other kind of improvement. It is one of the MOST requested workouts I receive!

I want it bigger, smaller, rounder, firmer, smoother, perkier…. the list is really endless!?

And, with summer just a few short months away, now is the time to kick the caboose into shape with some ass firming Squats & lunges.
But, what if you do not have a gym membership?
No problems my little butt firming angels. there are plenty of keister killing exercises that you can do at home.

Let’s start simple….

The Bridge

Despite the Bridge technically being classed a Glute exercise, this badass tush toner also uses a number of other muscles as well. In fact, it works the rest of the core muscles, including your abs & spinal erectors. You will also benefit form a bit of hamstrings and adductor adductor action. Take it steady, but if you feel ready, progress this exercise to one leg and bring in your obliques, quads & hip flexors as well!

You can do this exercise with or without the resistance band around your legs. Make sure that you Push with your Butt not your thighs and squeeeeeeeze those Cheeks! Perform between 16 & 20 Repetitions, have a short rest and then do it all over again.

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Plank with Glute Lift

The plank is renowned for being one of the “go-to” exercises for core strength & stability, but there are literally hundreds of ways to incorporate other muscles into the exercise. Add this Glute lift and really start to feel Booteous Maximus!!!

Make sure that you do not lift your hips and take any of the pressure away from your plank, you should not feel any pressure on your lower back. Keep them Abs switched on and working! Do 10 lifts of each leg, have a little breather and then go again.

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The Goblet Squat

You may not have a weight at home, but that ok! Grab a big bottle of milk or something you can grip easily that has some weight! It makes no difference if it is a kettlebell, dumbbell, bag of books or bottle of milk! Just add a little weight to your body!

This booty blaster is a favourite amongst seasoned butt obsessed gym goers, and there is no reason why you shouldn’t give it a crack too!
Hold your weight in front of the middle of your chest and drop your ass to the grass! Keeping your weight on your and make sure that your hips move, before your knees! Aim to get your elbows to your knees at your lowest point!
Please make sure that your knees do not travel forward of your toes, and keep those Abs on & working… oh and don’t forget to breathe!
Go for 16-20 squats, rest for a moment, then drop it like it’s hot for one more set!

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Resistance Band Side Step

Your caboose is about more than just the actual backside of the cheeks. Never, EVER forget to train the outside edges as well. This Resistance Band crab walk is awesome at getting those pesky pouches toned up and ready for derriere deliciousness!

The Resistance Band is possibly one of the most underrated pieces of gym kit out there, if you do not have one… GET ONE!!!
When it comes to your tush, it really is one of the best.
Tie your band around your shins, (about half way up), position yourself in a Demi-squat (about half way down) and step one side to the other.
Feel the fire stoke up in your hips & glutes.
Perform this exercise for 20 side steps, rest then do it again. Don’t wimp out!

The Curtsey Lunge

Much like the side step above, the curtsey lunge bring a whole new loads of thigh & butt blasting muscles into the exercise. Just imagine you are meeting royalty and them totally go OTT and exaggerate that curtsey!
Practise that all important Curtsey, but give it some extra juice to really shape up the inside & outside of your thighs and your butt. Perform between 16-20 repetitions before having a short rest and going again.

And there you have it. Five simple, but very effective exercises to shape, tone and firm up your ass!

If you REALLY want to change the appearance of your Butt, then complete this workout a few times a week, and add in a few of my Cellulite busting tips to really make that ass inspiring difference: Seven Ways to Rid your Thighs of Cellulite

Let me know how you get on.

Thanks for reading 🙂


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