Best Booty Workout To Do At Home
These are some of my favourite glute exercises to do at home. I’ve included progressive options so that you can build up over time.
The exercises on here target and develop the glutes. You are going to feel a good booty pump and burn from these.
You might think to get the shape you want that you need to lose fat from your bum but what you actually want to do is work on the muscle building. Forget the cardio and focus on getting a strong bottom.
If you want to lose fat then you need to get your healthy eating in check! Creating a calorie deficit will means you can eat a healthy balanced diet whilst still including the foods you love. I’ve got what you need for this, be sure to come along to next weeks blog post (26/06/20).
If you’re looking for postnatal focussed glutes, click here.
If you’ve not worked on your glutes before it will be good to activate the muscles and include activation exercises in your workouts.
Check out these booty exercises to get your glutes activated: https://www.movewithmumma.co.uk/glutesandcouchto5k/
Hope you enjoy this workout!
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Bridge - Elevated Bridge - Hip Thrust
If these moves are new to you then start with a bodyweight bridge, you can then progress by adding weight.
The elevated bridge is a challenging move but allows for more range of motion and is more glute focussed than when your feet are on the floor, the front of thighs are hit with a regular bridge.
The hip thrust is amazing for shaping your glutes as it targets the booty and gives a bigger range of motion! Start with bodyweight and get used to the move, you can then add weight overtime.
On the hip thrust exercise, make sure the bench or stool you are leaning on is pushed against a wall so it can’t move.
Try 3 x 8-12 reps with a minute rest in between.
Side Steps - Band Abductions
Hip Abduction exercises like side steps and band abductions will help you target the tops of your glutes.
Try 3 x 20 reps with 30-seconds in between.
Frog Pump Finisher
This finisher will help you hit your glutes more than a regular bridge.
let your knees flare out to the sides and push through the side of your feet (soles of feet together).
Try 30-50 pumps to finish your workout.
Put them together in a circuit
1. Bridge or hip thrusts: 3 x 8-12 reps, 1-minute rest in between each set.
2. Side Steps or Band Abductions: 30 x 20 reps, 30 seconds rest in between each set.
3. Frog Pump Finisher: 30-50 Pumps, start lower and increase over time as you get stronger.
Adding this in 3 times a week will be fab!
Have you just had a baby?
If you are looking for postnatal workouts, check out my Blog Post Here to see my Top 5 Postnatal Exercises. Grab your full back-to-exercise guide below…