Fitness: 3 At-Home Butt Exercises

Lire en francais.

Dear readers,

“This time I’m really going to work out again!” my husband can hear me say for the umpeth time. His eyes up on the ceiling, but nodding encouragly. While I’m already on Pinterest, looking for at home butt exercises.

“For real, I’m really going to! ” I add wondering if I’m trying to convince more him or me

Never mind I take his blue card (why taking mine, when I can take his?), and go out in order to buy a new workout gear. Because if a brand new one can’t motivate me, what would?

We all know that sport is very good for mental and physical health. I always practiced a sport, younger I did basket for years before quitting. Then I started running every Sunday morning and now with my two kids I privileged workout at home.

As you can see sport had always been part of my life, it’s always weird when I don’t move my body. Even if it can be for months, I always shake myself, put my shoes on and take back a good workout program at home.

Let’s be honest here, not working out is so simple, no muscles screaming for us to drop the dumbbells on the floor, so of course no aches. Very tempting that for sure, but the feeling a good workout gives is so gratifying. The fact to push our body, to not give up despite the pain. But above all the results on her body ; to watch it change get leaner or thinner and to see our health get better. Well it’s worth it.

I love when sport becomes a pleasure and not a contraint anymore. The excitement to know that once the kids are in their bed, I can take care of this deposit my Lord gave me.

Today with the amazing talent of my illustrator Lule Quirozz, I wanted to show you 3 exercises to develop this important part that is the butt. It represents the most voluminous and powerful muscle of the body.

The muscles of the butt are divided in 3:

-The gluteus maximus : It constitutes the posterior part of the buttocks. And it’s the one to give them their curved appareance.

-The gluteus medius : Situated on the extern part of our pelvis. It will give the butt galbe and roundness.

-The gluteus minimus : We can find it on the extern face of the pelvis. It’s the most profound among the three.

Before any physical exercise, you absolutely need to warm up your body to avoid any injures. You can find warm up examples on Pinterest or Google.

Breathe in during the relaxation and the recuperation and breathe out during the effort. Concentrate on your respiration, because it’s very important.

Drink a lot of water while on break.

Also stretch after a workout!

You can do 3 sets of 15 repetitions each.

1-Donkey Kicks

Our first exercise will solicitated the gluteus maximus, so it will help obtain a round and curved butt.

How to do it?

Get on all fours.

Your hands should be stacked under shoulders, and knees under hips.

Your back has to be flat, engage your lower abdominals.

Bend in one knee, and slowly lift your leg straight up toward the ceiling. Stop before your back arch. Don’t rotate your spine!

Return to the starting position.

Do the same for the other knee.

2-Bodyweight Squat

A classic we don’t need to introduce anymore, and that we see everywhere to work the butt. Well that’s quite normal because squat allow to work the quadriceps (muscles situated at the front of the right), also the gluteus maximus and medius.

How to do it?

Keep your chest up and your spin in neutral position. Flex your core.

Look straight ahead of you, don’t look down at the floor or up at the ceiling.

Stand with your feet slightly wider than your hips.

Breathe deeply, break at your hips and push your butt back.

Keep your heels and toes on the ground. Your chest and shoulders back.

Press into your heels and straighten your legs to return to a standing upright position, do this while squeezing your butt.

3-Bridges

A very simple exercise to execute. It’s perfect to solicitate the gluteus maximus. But also to reinforce your back and stimulate your abs.

How to do it?

Lie on your back on the floor or a mat.

Bend your knees and place your feet flat on the ground.

Then squeeze your glutes and lift your hips from the floor to the maximum. Pause at the top, then lower down to the starting position.

Ok now that we saw those 3 butt exercises, it’s time to find the motivation and joy to do them. But I believe in us, I’ll you let you share, comment and do it.

With love (even for the sport), Arba.

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