When it comes to having a fit body you don’t need a miracle, the secret of success is to be constant and patient. Moreover, if you are one of those people who doesn’t have time to hit the gym then you came to the right place.
In today’s article, we present to you 6 exercise that won’t take much of your time and you can do them from the comfort of your home. These exercises will tone your glutes and get your butt in a perfect shape.
Exercise: Squat Walks
Focus: Quads, Glutes, Hamstrings Reps: 3 Rounds. Reps Per Round 10 each / 8 each / 6 each
How to do it: Stand with your feet hip-width apart, shoulders over hips. Squat down. From your squat, walk forward one leg at a time using your arms for balance. Do not stand out of the squat until all reps are complete.
Exercise: Lateral Lunges to Balancing Knee Lift
Focus: Inner and Outer Thighs, Glutes Reps: 3-4 Rounds. Reps Per Round 12 each / 10 each / 8 each / 6 each
Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back.
Exercise: Glute Bridge
Focus: Glutes, Hamstrings, Core Reps: 3-4 Rounds. Reps per Round 20 each / 10 each / 20 each / 10 each
First, you need to lay with your back towards the ground and your knees bent. Then you need to plant your feet firmly on the ground and then your feet should be a little more than a hip’s width apart and should sit parallel to your knees.
Next, you need to place a light dumbbell or plate on your hips and lift them off the floor by tightening your glutes, thighs, and abs and if you’re new to working out, try the exercise without the use of weights. then lower down the starting position, keeping your hips slightly above the ground.
Exercise: Single Leg Glute Bridge
Focus: Glutes, Hamstrings, Core Reps: 2-3 Rounds. Reps Per Round 12 each / 10 each / 8 each
In this exercise, you start by lying on your back, knees bent, feet close to your butt. Straighten one leg, and squeezing those glutes, lift your hips and butt off the floor.
Lower your butt until it’s hovering over the floor, and repeat without touching the ground. Make sure to switch legs!
Exercise: Reverse Leg Lift with 8-15lb Dumbbell
Focus: Glutes, Hamstrings Reps: 3-4 Rounds. Reps Per Round 16 each / 14 each / 12 each / 10 each
Start on all fours, but support your body using your elbows. Lift and extend one leg as high as you can and hold it in the air for 10 seconds. After that repeat the exercise with the other leg.
Exercise: Resistance Band Squat to Lateral Walk Out
Focus: Glutes, Quads, Hamstrings, Inner/Outer Thighs, Core Reps: 3 Rounds. Reps Per Round 10 Right, 10 Left / 8 Right, 8 Left / 6 Right, 6 Left
How to do it: Stand with your feet hip-width apart, shoulders over hips. With the resistance band under your feet, crisscrossed in front of your body and handles on hips, hold a squat, then step to the side with one foot wider than hip-width. Step back in, ensuring that your feet are never less then hip-width apart.
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