Let’s face it, we all need to do some at home booty workout’s to get that Instagram ready peach bottom in time for summer. But not all of us have the extra money to put towards a gym membership, or some of us just prefer the comfort of our own home.
So let us introduce you to our favorite top 5 at home booty workout’s to get that bottom in check so you can look your best in those shorts this summer season!
1 – HOLY GRAIL SQUATS
Yes, we know, we know. We have all heard the good word about squating for the booty which is why it is #1 on our top 5 list of best booty workout’s. Squating is the best way to rebuild the tush after it’s long period of neglect. So get your form ready ladies! Squats are the easiest way to begin your journey to a better booty.
How to: Start by standing with your legs should width apart. Then slowly motion to a sitting position (minus the chair). Stop while your legs are at a 90 degree angle making sure your knees do not drift over the toes. You should be able to look down and be able to see your toes, if your knees are blocking the view of your toes, then your form is wrong.
While performing squats, it is easy to put to much weight on your thighs, which can work out the thighs instead of the butt. To avoid this, try to center your weight on your heels while squating, forcing you to activate your glute muscles instead of the thighs.
Once you have achieved the perfect form, slowly raise up from your squated position while tightening your booty. Repeat until failure. A good goal to set is 100 squats. Start of slow and work your way to 100. It’s okay if you can only do 10 the first time, keep doing them every day and soon you’ll make it to 100 and have a strong lifted booty.
2 – TRUSTY DONKEY KICKS
These are my personal favorite! Donkey kicks are exactly as they sound and are one of the best methods for lifting and sculpting the butt. Personally for me these made the biggest difference in shape size especially for adding volume to the top of the booty.
How to: On a soft surface such as a yoga mat or thick carpet, get on all fours, then slowly lift one leg back into the air creating a 90 degree angle at the knee with flat of your foot facing up at the ceiling. Make sure you flex your foot and also flex your booty when doing this pose. Repeat this kicking motion at somewhat controlled and slower speed than an actual kick to better control the glute muscle. Try to repeat this move 50 times per leg. Remember it is okay if you can only do 10 per leg at first. But make sure to work your way to 50 or more repetitions per leg to achieve your goals.
I do warn you, this move can be hard on the knees and wrists so make sure you are on a soft surface but not too soft like a bed or couch.
3 – Hip Raises
This booty workout is another all time favorite of mine that made a big difference for me! This one focuses on overall booty volume, adding all around more muscle mass and shape. It also helps with the abs a bit too.
How to: On a soft surface such as a yoga mat or carpet, lay flat on your back, then rest your feet on the floor allowing your knees to be bent in the air. Pushing off from your feet, force your hips straight up into the air while keeping your back on the ground. Be sure to flex your glutes while elevating them. Basically, you are thrusting into the sky. Repeat this at a controlled slow speed 100 times. This can be hard to achieve at first so it is okay if you hit your max at 10, but your goal should be 100 to see optimal results.
4 – Side Leg Raises
Do you feel like your booty needs more side rounding for a more curvy and hourglass figure? Then side leg raises are your answer! These focus on the outer thighs, glutes and hips. To build a more feminine curvy shape.
How to: Lay down on the floor on your side, supporting your upper body with your forearm, Keeping your legs straight out so your body is in a straight line, then lift the leg opposite to the floor towards the ceiling. (the leg you’re not laying on) Think of your legs are scissors opening and closing, but only the one leg is doing all the work. Keep doing this motion for 40 repetitions per leg. Rotating your body when switching legs. Make sure you flex your booty when lifting the leg.
5- Dead lifts
These ones revolutionized my booty! Dead lifts are amazing for lifting the glutes so they are higher and perkier. Say bye-bye to that sagging booty fast!
How to: Start in a standing position with your feet at shoulder width apart. Then bend at the hips as if you are going to pick something up off the floor. Make sure you do not bend at the back, but at the hips! While bending, allow your knees to bend slightly, but only very slightly. Reach your hands down to your ankles or as far as you can go, then slowly raise back up at the hips making sure to not activate your back, while raising, pull your hands up along your legs and tighten your glutes while raising. Make sure you go at a controlled speed. To maintain good form, keep your head straight and eyes focused straight ahead to prevent your back from bending or neck. Repeat 60 times or as much as possible.
This one takes a while to get good form but it well worth it for a lifted strong booty! Once you are able to do 60 repetitions, I recommend adding weight by actually lifting something that is 5kg or 10kg if possible. This will make your booty even better faster! Just make sure you lift with your butt and not your back!
And those my loves, are our top 5 booty workout’s to get that butt looking in perfect shape in time for summer!