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The Best Booty Workout at Home

Booty Workout

To create beautiful, sexy buttocks do not take much time – provided that you follow a diet and do the right exercises. For the gluteal muscles that were elastic, the training program should consist of power and aerobic exercises.

  • Strength exercises provide tone and relief.
  • Cardio-drainage helps to burn excess calories and reduce the fatty layer. To avoid the “flat priests” syndrome, you need to add a little volume to this part of the body – only at the expense of dry muscle mass, not fat.


After a 10 minute workout, your buttocks will be the envy of any Brazilian girl.
Genetics largely determines our appearance, but do all owners of beautiful buttocks have Brazilian roots? Of course not.

A clear understanding of your body type will help you build a training plan and diet, regardless of your individual characteristics.

Why do some people have flat and weak buttocks?

It depends on many reasons. Here are a few of them.

  1. Sedentary lifestyle
  2. Excess weight
  3. Wrong exercise technique
  4. Lack of muscle mass
  5. Overtraining
  6. Malnutrition.

How do make the botty muscles grow?

  • Eat enough proteins, fats, and carbohydrates.
  • Do workouts to increase muscle mass.
  • Fully recover after your workout.
  • Use extra weight.
  • Constantly, but gradually increase the load.

To track the result, take measurements with a centimeter tape every month. This will allow you to see the progress of your efforts.

A Simple Exercise for the Booty at Home

It is not at all necessary to go to the gym to pump up the buttocks. If you really want to, you can practice at home. Such training is no worse and will give a similar result if approached responsibly.

1. Bridge + Abduction


  1. Lie on your back, one leg bent at the knee with emphasis on the heel, the second is located on the thigh of the first and bent 90 °.
  2. Push your pelvis powerfully up to a straight line with your back, lingering at the top for one second.
  3. Slowly lower yourself to the floor for 2-3 seconds.
  4. Do three sets of 20 reps. The rest between sets is one minute.

2. Plie squats

How to Do Plie squats


  1. Legs wider than shoulders.
  2. Turn your feet to the sides by 45 °.
  3. Slightly bend at the waist. The back is tilted forward towards the floor. Look ahead.
  4. Take a deep breath and gently lower your pelvis down and back until your hips are parallel to the floor.
  5. Exhale and push up with a powerful movement, gently straightening your back.
  6. Do three sets of 20 reps. The rest between sets is one minute.

3. Lunge pulses

How to Do Lunges

  • The number of approaches: 2-3.
  • The number of repetitions: 12-15.

The effects affect the quadriceps, the hamstrings, the muscles of the lower back, and the buttocks. This formative exercise will provide a shake in the lower body for a few days! To maximize the load on the buttocks, take a step forward a little further. The greater the distance between the stops, the better the gluteal muscles are loaded and the less the quadriceps are used.


  1. The back is straight with a slight arch in the lower back, inclined towards the floor.
  2. Shoulder blades together, chest forward.
  3. Front and back legs at a 90° angle at the knees.
  4. The distance between the knee of the back leg and the floor is 5-10 cm.
  5. The back leg is used only for balance.
  6. Take a deep breath and slowly lower yourself down until your front leg is parallel to the floor.
  7. Exhale and push up with a powerful movement.
  8. Do three sets of 20 reps. The rest between sets is one minute.

4. Romanian deadlift


  1. Legs are narrower than shoulder width. The back is straight, the arms are lowered down and holding the weight (it can be dumbbells, a barbell or a water bottle).
  2. Take a deep breath and gently move your pelvis back, as if you want to sit on a chair, and tilt your body forward. Hold this position for one second.
  3. Keep a slight arch in your lower back as you move down. Bend your knees slightly as you abduct your pelvis.
  4. Exhale and gently straighten your back with a powerful movement.
  5. Do three sets of 20 reps. Rest between sets is one minute.

5. Donkey Kicks


  1. Get on all fours and bend at the waist.
  2. Take the bent leg at the knee back and up and fix it at a distance of 5 cm from the floor.
  3. Exhale and in a smooth motion lift your leg up at the expense of the hip. Hold this position for one second.
  4. Take a slow breath and lower your hip for two seconds towards the floor.
  5. Keep an eye on the position of the lower back throughout the exercise. She shouldn’t be at work.
  6. Do three sets of 20 reps. The rest between sets is one minute.


You can think a lot and for a long time about bad genetics, or right now you can take it and start working on yourself, set a goal, and believe in yourself. In this case, the result will be 100%.

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