2 of 6 sessions completed
About this pack
The sessions in this series will primarily focus on the Abs, Butt and the Thigh. We will also work out all the other major muscle groups and parts of the body. The workout format is very simple with easy to implement movements. Start with Warm Ups, progress to Main Movements followed by Cooldowns
The butt is called by various names the buttock, bum, glutes, etc. Irrespective of what it is called the bum is far more than just aesthetics. It plays a very important role in helping with balance, knee extension, and also pelvis stabilization. The butt or the buttocks are on the posterior part of the pelvic region and located between the perineum and lower back. There are three main muscles in the bum and the butt workouts that you do at home or at the gym are targeted at these. The butt exercise is targeted at: Gluteus maximus Gluteus Medius Gluteus Minimus Gluteus maximus: It is the largest muscle of the gluteal group and hence butt exercise for these is a must in your butt workouts. The main function of this is the upper leg extension and helps in moving it backward and also getting into the squat position. It is also used in the butt exercise of bent-leg deadlifting and back-leg drive in sprinting. Gluteus medius: It is what is commonly referred to as the buttocks. It is partially covered by the gluteus maximus muscles and helps in maintaining a steady walking gait. If there is a weakness in the gluteus medius then it will lead to a drop in the left hip while standing on the right limb and hence butt exercise to target those muscles should be incorporated in your butt workouts. Gluteus minimus: The G-med and the G-min do similar functions and it depends on the knee and hip joints position. When the hips are extended they rotate the thigh and when running they provide stability to the leg. When the hips are flexed, these muscles help in rotating the thigh internally. If you are looking for a bigger and fuller buttock, then butt exercise to target gluteus minimus should be done in the butt workout sessions. Read below to learn more about how to maintain it with the butt exercise.
Booty exercises help to get well-rounded glutes. Sometimes the goal will be to reduce the size, increase it, or simply shape it to get the right shape. Irrespective of the goal the butt exercise should be such that all of these aspects are addressed: Glute activation drills at the beginning of the workout help to fire up all the muscles. In general, a butt workout should have both strength training and endurance exercises. The Gluteus Maximus is a combination of fast-twitch muscle fibres heavyweight squats are done along with endurance exercises like stair climbing, running, etc to target the slow-twitch fibres. If the goal is to lose the layers of fat that cover the glute then add cardio or HIIT to your booty exercises. If you want to build muscles then strength training butt workout should be added. To get a well-rounded butt, glute exercises targeting all the angles of the muscle group is necessary.
If you feel that you need a perfectly rounded butt then you can do a makeover using the right fitness routine. Despite your body type and genes, you can still get the perfect shape by doing butt exercise or butt workout along with following a balanced diet. All this can be achieved at home! Some of the exercises that can be done as part of the workout are Squats: It is one of the best butt exercises that can sculpt it and also work directly on the glutes. Use a few hand-held weights and you can achieve bigger bottom muscles. Lunges: It is a butt exercise that can tone the calves and also burns fat. It is also considered among the good thigh exercises. Backward lunges and side lunges can also be done to work on all the angles of the glutes. Leg and hip lifts: It is not just considered as butt exercise but is also considered as an exercise to reduce belly fat as it works on the abs as well as the glutes. The hip lift is a good butt exercise that works on the gluteus maximus. Bridges: The butt bridge exercise is a super workout that works on the hamstrings, hips, and glutes. It is among the easy exercises to lose weight.
Booty exercises can be done by anyone who is: Looking to reduce fat around the butt Looking to create a butt makeover and get a well-rounded shape Increase the glute muscle strength for daily activities or for participating in sports activities. Add more weight and muscles around the buttocks. To improve the posture and walking gait
People with the following conditions should avoid butt workouts: Shoulder injury Muscle strain or pull Sprained ankle Ankle injury Knee injury Tendonitis Sprain or dislocation in the wrist, ankle, shoulder, etc. Also if you have had surgery or had a serious accident consult your doctor before starting the workouts.
Donkey kick Leg lift Jump squat Dumbbell sumo squat Glute bridge exercise Buttock squeezes Reverse lunge Donkey Kick Whether you are doing the butt exercise at home or at a gym, start the butt workouts with glute activation exercises. This is one of the glute stretches that will help in awakening the glutes and reduce injuries. It is a suitable exercise that can be included in butt workouts for women. Steps: Place your hands and knees on the ground. The knees should be under the hips and the hands under the shoulders. Keeping the knee at 90 degrees, lift your leg until the thigh is parallel to the floor. Tighten the butt and try to get your foot as high as possible keeping it straight. Reps: 10 to 12 reps on each side. Goal: This is a great butt exercise for men and women and helps in improving lower body strength. Leg lift It is a great butt exercise for women and can be done just before going to bed. Steps: Stack both the legs on top of each other and lie on one of your sides. If you are lying on the left side, raise the right leg up upwards towards the ceiling. Keep the toes pointed straight forward. Hold for 2 to 3 seconds with the leg raised and lower it back. Reps: 10 to 12 reps on each side Goal: It helps to strengthen the glutes, hamstrings, and calf muscles and also helps to reduce butt fat. It is also ideal as butt exercises for men. Jump Squats After firing up the glutes it is now time to increase the heart rate by doing some cardio exercises. This is a good butt exercise for women as it helps to reduce the lower body fat. Steps: Stand with your feet hip-width apart. Squat keeping the butt back, bending knees, and lowering the thighs until it is parallel to the floor. In this position jump as high as possible with the legs straight. With soft knees land on the floor and get into the next squat. Reps: Start off with 10 reps and then increase it to 30. If it is part of butt exercises for men then the number of reps can be increased. Goal: It is a butt exercise for people who are looking to shed lower body fat and also burn calories. It also helps to tone the butt and leg muscles and is ideal as butt workouts for women. Dumbbell sumo squat It is one among booty workouts that is a variation of the regular squats. Steps: Start with your feet outward and a little wider than shoulder-width. Keep the arms in front of the body and hold a dumbbell or any weight with both hands. With the back flat, butt and hips back, knees bent squat down. The knees should be 90 degrees or lower. Return to the standing position by pressing the heels Reps: 8 to 12 reps per each set Goals: It is one of the booty workouts that helps to improve the glutes, quads, and hamstring strength. It is also among the good glute exercises and is also an exercise to reduce butt fat. Buttock squeezes This is one of the simple fat burning exercises that can go a long way in your butt exercise. Steps: Sit on a chair or lie on your back Squeeze the buttocks tightly with the hips raised slightly. Hold for a few seconds and then repeat. Reps: 10 reps of at least 3 sets Goals: It helps to strengthen the butt muscles and is an exercise to reduce butt fat and increase strength and endurance for other exercises. Glute Bridge Exercise This is among the most effective booty workouts that help people who sit for long. There are many variations of this glute bridge exercise which will add more to the complexity. Steps: Lie on the floor facing the ceiling. Keep the knees bent and place the feet on the ground. The arms should be at the side and the palms down. Lift the hips so that the shoulders, hip, and knees are in a straight line. The back should not be overextended and the abs and glutes squeezed. Hold for a couple of seconds and get back to the starting position. Reps: 10 bridges of 1 to 2 sets Goals: If this glute bridge exercise is done correctly this strengthens the lower back and also makes the hip more mobile. There are many other more butt bridge exercises that can isolate and strengthen the glutes. Reverse Lunges These are glute exercises that are ideal for people who have issues with knees, hip mobility, and difficulty in balancing. It is ideal butt exercises for men as well as women. Steps Using your core and standing with your feet shoulder-width apart. Place your hands on your hip for better balance. Step backward with your left tool, keep your heel off the ground and land on the ball of your left foot. Get off the ball of the left foot and get back to the start. Repeat on the right foot. Reps: 8 to 10 reps on each side of 3 to 4 sets. Goals: These work on the large group muscles and is an exercise to reduce butt fat. It also increases resting metabolism and burns more calories.
There are many benefits of doing booty workouts be it the glute stretches or the squats, lunges, or bride exercises. These exercises can be done at a gym or at home with both providing the following main benefits: Increase the glute muscle strength and helps to jump or run faster improving agility, speed, and performance. Makes the glutes stronger with glute exercises so that it reduces the risk of pain in the lower back, knee, groin, and hamstring. It also prevents injury to the hamstring, groin, etc due to weak glutes. The glutes being the largest muscles in the body when made strong doing glute exercises help in upper body workout and cardio. Daily activities like climbing stairs, running, or walking also become easier and pain-free. Tones the butt and makes it look attractive.
There are no disadvantages of butt workouts if done properly with correct posture. Do warm-up exercises before starting the workout to prevent any pulls, strains, or injury.
Irrespective of how hard you workout, the results will be seen only when you follow the below do’s and don’ts. Do’s Create a mind-muscle connection as it is critical to ‘feel’ the muscle when doing glute exercises. Butt workouts for women emphasize this more as many women do not feel this muscle. Include glute stretches before getting into major exercises. Workout your muscle with glute exercises so that it fatigues Target all the gluteal regions with glute exercises. Include exercise to reduce butt fat too. Don’ts Do not neglect your legs as it can help to reduce butt fat Do not overtrain your glute muscles and include a cool-down glute stretches to prevent injuries. Don’t expect to see a sculpted butt quickly as it takes time to reduce butt fat. Do not do too many cardio exercises when working on the glutes as it works against the building of it.
Butt exercise can be done at home without the need for any type of equipment. If you want to work out with weights then you can use a dumbbell. On the other hand, if you are working out at a gym these are the things that are required: Cable tower hip extension: The cable tower is great gym equipment that is used to train hip extensions and glute kickbacks. Hip abduction machine: It looks like a chair in the doctor’s office and helps in heavy lifts to engage the glutes. Adjustable dumbbell barbell: It offers versatility as the weights are adjustable. It can be used to perform butt bridge exercises. Kettlebell weights: Can be used instead of a dumbbell and adds that little extra to the glute exercises like squats, deadlifts, lunges, etc. Glute bench: It is useful to do many butt exercises like hip thrusts, step-ups, elevated lunges, etc. Pilates ball: Makes all the leg and glute exercises more challenging including the donkey kicks. Deep squat machine: This can be used to do sit-ups, pushups, and more.
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