No gym membership required.
Ready for a firm, lifted butt that shows off your curves in your favorite jeans, or makes your new dress turn heads? A tightened and toned butt takes work and dedication, but it doesn’t need to break the bank.
Regular, free butt workouts at home are one of the best things you can do for your body if you sit at a desk (or an improvised couch/bed workstation) all day. Strength training exercises that target the glute muscles, such as squats and lunges, are essential for growing your butt. Cardiovascular exercise can also help burn fat and show buttock muscles. Muscle growth can be aided by eating a well-balanced diet rich in protein and healthy fats.
Free Butt Workouts
The huge muscles do a lot more than just fill up your favorite pair of jeans, so it’s important to give them special attention in your workout routine. The glutes are the driving force behind the explosive, athletic motions required to excel in sports. The muscles are also necessary for correct posture and mobility; without a functional set of glutes, you won’t be able to do much with your body.
So whether you want to be queen of the tennis court, or simply be able to grab your grocery bags without breaking a hip, these free butt exercises will do you a world of good!
If you’ve sworn off your gym membership in favor of at-home workouts and outdoor training, we’ve got a list of free butt workouts that won’t cost you a penny and will strengthen and tone your gluteal muscles just as effectively as heavy machinery and expensive classes.
All of these workouts may be done without equipment (or with household objects), but if you want to challenge yourself, grab a kettlebell, resistance bands, or a set of dumbbells for increased weight. So put on your headphones, play that ‘Feeling Sexy’ playlist to hype yourself up, and let’s get to work!
1. Summer Butt Challenge
Get your 7 Day workout. It hurts so good! In 20 minutes or less, you’ll be on your way to a tighter butt.
2. Lunge Lift
Grab this firming lift quick. Lunges are one of the most effective ways to target the right muscles.
3. Beginner’s Butt Workout
Grab this beginner’s workout to shape your sexiest butt.
4. Four Minute Butt Lift
Anyone can find 4 minutes in their day. Get your lift here.
5. Climb & Descend Workout
A move to hit every angle. Get a firm, round, tight butt here.
6. 4 Minute Beach-Ready Booty Blast
Summertime is swimsuit time. See the workout here.
7. 15 Minute Lift
Grab your shapely butt lift here. This combo of squats, deadlifts, and lunges will have your muscles burning.
8. Celebrity Butt Lift
See how the celebrities gets the shapely backsides that wow on the red carpet. Grab this workout.
9. Workday Butt Lift
Get your lift at work. The routine is designed to be done in a small space, so close your office door, and get moving!
Like this post? Discover more:
- 10 Best Functional Foods for All-Around Good Health
- 7-Minute Butt Lifting Workout
- 7 Best Exercises for a Round Butt
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Speak your mind in our comments section! If you have any thoughts on this post, or any of our other posts, please let us know!
“Grab this beginner’s workout to shape your sexist butt.”
I’m pretty sure that my butt isn’t sexist, I’ve always thought that it was pretty unprejudiced, but I think I know what you meant! ?
Oops! Thanks for catching that, Emma! It’s been fixed!
Hiya! Quick question that’s completely off topic. Do you know how to make your site mobile friendly? My site looks weird when browsing from my iphone4. I’m trying to find a theme or plugin that might be able to fix this problem. If you have any suggestions, please share. Appreciate it!
Please provide more details. Our site is mobile friendly and works well on all devices, old and new. Thanks.