Sick of a flat behind? We hear you! Unfortunately, not all of us were blessed with a naturally perky butt. Some of us are flat and some of us sag. However, because the butt is made largely of muscle, its shape and tone is defined by our lifestyle as well as genetics. And these six best at-home exercises to get a beautiful butt can help you tone and define.
This means we can tone and work the gluteus muscles to get a tighter, bigger, rounder, or harder butt. Regardless of your genetics, you can take steps to dramatically change your look.
But before we get to the workout, there’s a couple of important tips you should keep in mind.
First of all, while going through the motions of each exercise, it’s important that you focus on glute activation. This means squeezing the muscles with every contraction. You should feel your muscles tighten and harden.
If you don’t activate your glutes, chances are your putting the focus on the legs, or hip abductors. This won’t necessarily lead to injury, but it won’t give you the results you want. At the end of every rep, check with yourself to make sure you engaged the right muscles.
Second, you should be struggling with your last two to three reps. If you don’t feel the burn, you won’t see the results! One mistake people often make at the gym is going to easy on themselves. Push yourself to the limit to get faster, more dramatic results.
For this home butt workout, we won’t be using any weights, but it should still be challenging. If you complete all the reps only feeling a minor burn in the muscle, you can up the intensity by adding another 5 reps, using ankle weights, or adding resistance bands.
Third, remember that when it comes to any kind of training, persistence is key. Doing this workout every day for a week won’t give you amazing results. But if you do it every other day for one or two months, you’ll see tremendous results. Your butt will be firmer and perkier.
Aim to perform this workout 2 to 3 times per week, every week.
Finally, the fourth point to keep in mind is that diet matters. If you want to build muscle, you have to eat protein. When you work out, you put stress on your muscles. In order to repair them, your body needs amino acids it can only get from protein.
Aim to consume about 0.5 to 1 gram of protein per pound of bodyweight. That means that a 150lb. woman should eat 75 – 150 grams of protein. Increasing your protein intake can also help you lose weight. Protein digests slower than carbs, so it keeps you feeling fuller for longer. Vegans and vegetarians can certainly enjoy the same benefits as do meat eaters. There are plenty of plant based foods that provide muscle building protein.
Guidelines for the Beautiful Butt Workout:
- Activate your glutes on every rep.
- You should struggle to complete the last two to three reps.
- Persistence is key.
- Eat 0.5 to 1 grams of protein per pound of bodyweight.
What You’ll Need: a couch or coffee table you can use as a bench (if you happen to have a bench—even better!), and a mat or towel to lay on the floor.
What to Do: Complete all the exercises below in order. Rest and repeat.
Beginner: 1 round
Intermediate: 2 rounds
Advanced: 3 rounds
Below, we’ve included videos showing how to do each move. Using proper form helps prevent injury and ensures you’re getting the most out of your workout.
Home Exercises to Get a Beautiful Butt:
- 50 Donkey Kicks (repeat on alternate side)
- 25 Fire Hydrants (repeat on alternate side)
- 30 Glute Bridge with a Squeeze
- 12 Single Leg Deadlift (repeat on alternate side)
- 12 Bulgarian Split Squats (repeat on alternate side)
- 20 Sumo Squats
If you liked this six-move home butt workout, make sure to check out some of our other plans. Add resistance with this Booty Building Workout Using Ankle Weights, or take on our 30-Day Butt & Thigh Transformation.
Glute Bride with a Squeeze
Single Leg Deadlifts (can be performed without weights)
Bulgarian Split Squats