No more butt envy! Booty workouts that you can do anytime, anywhere!
Flat stomach, slim legs, firm breasts: the wish list for the perfect body is quite a long one for most women. A firm bottom is of course also part of it!
This is not achieved through proper nutrition, but only through hard training. Special butt workouts are the key to happiness here.
Butt workouts - the best exercises for a firm bum
Unfortunately, we are not all blessed like the Brazilians who seem to be born with a firm butt! Many of us suffer from flat bums that are far from a peach emoji. Yes, ladies, a firm butt is hard work. The fact is, just doing classic squats is unfortunately not enough for a small round butt. A firm, round booty is the desire of many women and is often one of the biggest problem zones.
In order for this wish to come true, proper workouts for the butt are of paramount importance. It gives your booty the right shape, tightens and firms it. You should be aware that cardio workouts will not contribute towards this goal. You have to build up muscles in a targeted manner and that is only possible through workouts for the booty. There are numerous exercises with your own body weight that you can easily do at home.
The 5 great butt workouts
We would definitely recommend a few basics, such as a non-slip training mat. We have put all the science behind a sexy booty into a professional training plan for you. So, you don't have to waste your precious time unnecessarily and read hundreds of complicated articles. Below you will find 5 great exercises for great booty workouts.
Lunges are one of the most difficult but also most effective exercises in any workouts for the butt. The best thing however is that the thighs are trained right as well. Lunges get harder if you do them as quick jumps. And if you then take small dumbbells in your hands, your butt workouts will become even more effective. A weight of 3 kg is suitable for beginners.
Lie on your back and place your feet hip-width apart. Then, lift your hips until your thighs and back are in one line. It is important that you tense your buttocks and press your heels into the ground.
Squats with dumbbells, kettlebells, medicine balls or sandbags
Stand shoulder width apart. Then bend your knees with your back straight until your thighs are parallel to the floor. Hold briefly and then press up again in a controlled manner without fully extending your knees.
The standing scale looks like one of the less strenuous buttocks exercises, but it is quite tough. Stand upright, your stomach is tight. Now shift your weight to your right leg, lift your left leg straight up and bend your straight upper body forward with your arms straight. Ideally, the upper body - i.e. the back - and the extended leg form one line. Hold for 3 seconds, then come back to the starting position.
Get into the four-legged position and put bend your forearms in front of you. Then, lift your leg at a right angle until your thigh is in line with your back. Then lower your leg again. Attention! When you lower the leg, do not touch the floor.
A great booty will change your life
Hardly any other part of the body is trained with as much ambition as the buttocks. The large buttock muscle (Glutaeus maximus) is constantly in use, and you can feel it clearly when you climb stairs. A tense bottom stretches the hips and, together with the abdominal muscles, prevents the pelvis from tilting into the hollow back - good for walking upright and maintaining a straight posture.
Regular booty workouts not only strengthen the buttock muscle group but also ensure a great butt shape. It also emphasises the upper part of the hips and a narrower waist. All good reasons to start your workouts for the booty immediately. Take 20 to 30 minutes at least three times a week for great results.