Top 16 butt exercises that will change your life

Finally a crisp butt! Start now with these ingenious butt exercises for home! The fastest workout for a tight butt!

Dramatic title, isn't it? But hey, you know the problem: You are dissatisfied with your butt and wish you a crisper and firmer buttocks.

There can be a bit of drama.

You are not alone with your wish, many women feel the same way. Therefore we show you on this page the best exercises and give useful tips.

By the way, butt exercises are also always exercises for the legs at the same time. And sometimes also for the abdomen and back. So you have double and triple what of it :)

It is especially important to us that you Butt workout can easily do at home. So all exercises are perfect for the living room.

You don't need expensive equipment for the workout. These are exercises with your own body weight.

A few basics, such as a non-slip training mat we would recommend you but in any case Also a sports bra is never out of place. It keeps everything where it belongs :)

These are the perfect exercises for a crisp buttocks for beginners.

Do you know the very best butt exercises for advanced?

What first positive effects you will have after the butt workout

You will see, already after a short time - usually After 8 weeks at the latest - you will already feel noticeably fitter.

Not only your body, but also your butt in particular will thank you:

• your buttocks can be tightened in a more controlled way
• you get used to the training
• you will have more and more fun
• Abdomen, legs and buttocks become firmer
• your butt becomes firmer and gets a better shape.

In addition, of course, we recommend that you pay attention to what you eat. Because, unhealthy food can ruin your training success very quickly.

Interesting facts about abdomen, legs and buttocks exercises at home

You can do the following exercises individually or separately. If you do the exercises in sequence as described here, you will come to a Training session of about 30 minutes. You don't have to do the entire butt workout every time. It's best to choose different exercises each time. This way you will achieve the best result.

Your butt muscles are always exposed to different stimuli. This makes the training super effective and also not boring :). Muscles can only grow if we challenge them again and again. That's why alternating between exercises is so important.

To make the butt crisp, you need exercises that also tighten the thighs. Butt exercises without legs hardly work. But this way you get more out of the workout: abdomen, legs and butt workout in one. Perfect, right?

I also like to work out at home, where no one can see my red head. The Gymondo fitness platform is great for that. You sign up once and can then choose from 60 programs and 570 workouts. All you need is a workout mat and a little space in your living room.

You can do abs, legs, butt one day and legs and arms the next. Just put together whatever you feel like doing. With less than 8 euros per month and unlimited access to the workouts, the investment will soon pay off.

Belly-legs-buttocks workouts are the optimal training program for a flat stomach, firm thighs and a crisp buttocks.

Basically, you perform one exercise completely before moving on to the next: i.e. from each exercise 8-15 repetitions and 3 sets/passes each. Beginners can start with 8 repetitions. Advanced can do with 15 repetitions and increase the passes to 4.

The whole workout, consisting of the Warm up and the exercises, you should 2-3 times per week make

16 butt effective butt exercises for home

Here come the best butt exercises for home.

Here I show you my favorite workout for the booty. If you don't have much time, I can recommend this video. The exercises will make your butt glow.

But you can find the best special exercises from my workout here. There are some that you have certainly never done. Mega effective with a crunch butt guarantee.

Try a mixture of the exercises in the video and my special exercises. What I can tell you already: Muscle cate rist guaranteed! But that's good, that means your Booty is about to get crunchier. 😊

Exercise to warm up: Jumping jack

• Difficulty: easy
• Repetitions: 15
• Passes: 3

To warm up, we recommend you do the jumping jack exercise. By the way, the jumping jack is one of the best High Intensity Interval Training Exercises. With such exercises you can get fit in a short time and without equipment.

• Stand up straight. Legs closed, arms to the body.
• Then you jump up and spread your legs. At the same time, cross your arms above your head. Make sure that your arms are always stretched out.
• Now jump back to the starting position and start again.

The jumping jack exercise is therefore an important part of the butt workout, because you can use your Circuit thereby bring you into swing. It also prepares your legs, arms and butt muscles for the living room workout.

These are the three most important butt muscles you need to train

1st butt exercise: squat with jump

• Difficulty: easy
• Repetitions: 15
• Passes: 3

Almost everyone knows simple squats. They are a very good beginner exercise and give the buttocks crisp curves.

• Stand upright and tense your abdomen. Open your legs hip-width.
• Stretch your arms forward and shift your weight to your heels.
• Now bend your knees deeply and slowly (as if you were sitting down). Tilt your upper body slightly forward and stretch your buttocks backward.
• Hold the position at the point where the tension is greatest.
• Then come back up and start again. Make sure your knees don't go past the top of your feet.

Squats for the buttocks become even more effective when you jump out of the squat into the air. Stretch your body properly and then return to the squat position.

• Lie down on the mat.
• For the bridge, first place your arms on the floor parallel to your body. Your palms point downward.
• Then place your legs bent. Now lift your pelvis so that your body forms a straight line.
• Tighten the buttocks at the same time.
• Hold for 8-10 seconds and lower again.
• However, the buttocks are not placed on the mat. In addition, tense your core, thighs and buttocks to perform the exercise more efficiently.

6. butt exercise: lift up

• Difficulty: difficult
• Repetitions: 8
• Passes: 3

• Lie on your back, put your legs up.
• The starting position of this Po exercise is the bridge.
• The arms lie relaxed next to your body.
• The view is directed to the ceiling.
• Now lift your pelvis. Pay attention to your body tension!
• Stay in this position.
• Inhale, tense the buttocks. Exhale, stretch right leg up and hold for 5-10 seconds.
• Now lower and change the leg.

Do not lower the pelvis during the exercise and keep tension!

7. butt exercise: cobra

• Difficulty: medium
• Repetitions: hold for 5 breaths
• Passes: 3

The exercise not only trains the buttocks, but also relaxes the lower back.

• Lie down on your stomach.
• Lift the upper body off the mat.
• The hip remains on the ground.
• Make sure your arms are under your shoulders.
• Tighten the buttocks.
• Each pass lasts 8 breaths. Breathe in and out slowly and deeply.

Wow! This is how you use the exercise ball for a crisp booty!

8. butt exercise: lunges (lunges)

• Difficulty: medium
• Repetitions: 8
• Passes: 3

Well-known and time-tested are lunges - also called lunges. They are absolute classics among the leg and butt exercises.

• Stand up straight. Put your arms on your hips and take a big step forward.
• Now lower your butt until the front upper and lower leg form a 90° angle. The butt is at the level of your knee.
• Attention: The knee must not protrude over the toes!
• The back is upright and the back knee does not touch the floor.
• Hold the position for 3-5 seconds and then change the leg.
• 1x right and 1x left = 1 repetition
• Perform this BBP exercise slowly!

9. butt exercise: tighten bridge with leg

• Difficulty: difficult
• Repetitions: 8
• Passes: 3

By the way, this is one of the butt exercises that beginners usually find particularly difficult. It is necessary to maintain balance and tense the body. Both at the same time.

• The starting position is the bridge.
• The heels are under the knees and the arms are parallel to the body.
• From the knees to the shoulders, the body forms a line.
• Now lift your right leg from the floor. Attention: Body tension!
• Hold the leg in this position for about 5 seconds before putting it back down.
• And change sides!

10. butt exercise: fire hydrates kicks

• Difficulty: medium
• Repetitions: 10
• Passes: 3

Our absolute Insider tip is this butt exercise! Looks a little funny, but trains the butt muscles really effectively.

• Get into the quadruped position.
• Now lift your left knee sideways into the air. So that it comes at the level of your hip.
• And lower again.
• Do 10 repetitions per leg and only then change sides.
• 1x 10 reps right, 1x 10 reps left = 1 pass.

The great anti-cellulite workout plan at home

11. butt exercise: leg lift with theraband

• Difficulty: medium
• Repetitions: 10
• Passes: 4

If you don't have a theraband, resistance band or similar, you can simply use tights. Simply knot the tights together at the legs.

• Lie sideways on the exercise mat.
• Thread the theraband around your legs. Just in front of the knees.
• Support your head with your arm.
• Now slowly lift the upper leg.
• Create a resistance with the tape.
• Hold the position for a few seconds.
• Then lower the leg again.
• Do 10 repetitions with the right leg = 1 pass.
• Then 10 repetitions with the left leg.

Do you already know the most effective theraband exercises ever?

12th butt exercise: lateral lunge

• Difficulty: medium
• Repetitions: 6
• Passes: 3

Lunges in all variations train the buttocks and strengthen the thighs. In addition, you can stretch your legs and train the inner thigh muscles.

• Stand upright and take a big step to the side with your left leg.
• Lean your upper body on your right side and bend your right leg.
• Lower your butt until it is level with your right knee.
• Important: Both knees and both toes point forward.
• Hold the position for 10 seconds per side.
• 1x right and 1x left = 1 repetition.

13. butt exercise: mountain climber

• Difficulty: medium
• Repetitions: 10
• Passes: 3

At the latest with the butt exercise you will be really hot. This exercise really gets your circulation going.

• Put your arms under your shoulders.
• Place your legs on the tips of your toes.
• Now alternately pull your knees to your chest as far as you can.
• You can really step on the gas and do the exercise quickly. Then one pass lasts 30 seconds. In total you do 3 of them.
• Or you can take it more leisurely and do 10 reps for 3 sets.

How a swimming noodle helps you get fit

14. butt exercise: lateral arm support

• Difficulty: difficult
• Repetitions: 5
• Passes: 2

This exercise is quite difficult. It requires body tension, balance and strength. If this is too difficult for you, you can also lie down sideways and lift your leg in the air. That is, without leaning on the forearm. The important thing is that the leg moves into the air.

• Lie sideways on the exercise mat.
• Support your upper body with your elbow off the mat.
• Raise the hips off the floor.
• Now lift the upper leg into the air.
• Slowly lift and then lower again.
• 1x lift and lower = 1 repetition.

15. butt exercise: Superman

• Difficulty: medium
• Repetitions: 5
• Passes: 3

Looks relaxing, but it's not. With this exercise lying down you also strengthen your lower back.

• Lie down on the exercise mat.
• Lift your head and feet off the floor.
• Stretch your arms straight out in front of you.
• Tighten the buttocks and alternately lift the legs slowly as high as you can. Make sure they are stretched as much as possible.
• Perform the exercise slowly.
• 1x right leg and 1x left one lift = 1 repetition.

7 effective belly legs butt exercises that will change your body in 4 weeks

16. butt exercise: planks and tighten legs

• Difficulty: difficult
• Repetitions: 5
• Passes: 3

With this exercise you train your arms and abdomen in addition to your abdomen legs buttocks. The plank with legs tightening is a full-body exercise that requires a lot of strength.

• The starting position is a normal plank.
• Your elbows are under your shoulders. The legs are stretched and the body forms a straight line.
• Now alternately pull the right and left knee to the torso.
• 1x right and 1x left = 1 repetition.

Butt Exercise for Cool Down 1: Childs Pose

• Difficulty: easy
• Duration: hold for 30 seconds

After all the butt exercises you need to bring your body back to normal temperature. Cool down exercises are perfect for this.

• In Childs Pose, you kneel on the exercise mat.
• Rest your upper body on your thighs.
• Stretch your arms forward and place your head on the mat.
• Now breathe deeply in and out for 30 seconds.

The secret of an effective Cool Workout

Butt Exercise Cool Down 2: Stretch legs

• Difficulty: medium
• Repetitions: 5
• Passes: 3

And finally, we stretch our legs, back and arms again.

• To do this, stand a little wider than hip-width.
• Let your upper body tilt forward with your legs extended.
• Touch the ground if possible.
• Now bend to the left, then to the center and then to the right.

Do this warm-up exercise very slowly and breathe deeply in and out. This will help you catch your breath.

Can you do these 44 abdominal exercises?

What our tester says about the butt exercises

And what does our tester Lydia say about it? She has been busy with the exercises and tried them out herself over the last few days:

"It was first unfamiliar for me to train my butt very specifically. I must say, I did not think I would be so Fast progress do. I like to go running in my free time and keep fit that way, but the targeted butt exercises have a very different effect on the backside. Very intense and a little sore here and there - but I can tell it's working!"

Why your training success fails to materialize

Unfortunately, you can find many exercises online but often you simply lack the Motivation or you feel overloaded because you can't find a common thread for your butt workout.

Psychological studies have shown that most people fail because they can't motivate themselves to workout regularly and also don't plan it properly.

Thereby the Excuses versatile: lack of time, lack of motivation, work and stress, family, and many more.

The biggest problem: too little Prioritization of the training. At the same time, you probably don't need as much time as you think to target your butt and your whole body.

With a Training time of about 20-30 minutes per workout you can already achieve great results. It must also be said that this can vary greatly from person to person.

According to experts are enough 2 effective training sessions per week to stay fit. For many people, once they get a taste for it, that's not enough - so just don't let it slow you down.

But always pay attention to the signals of your body and avoid so-called Overtraining, which is characterized by constant Muscle soreness and exhaustion can become noticeable.

Eat these 16 foods when you have sore muscles! 

The right planning for butt training

So how can you achieve your personal goals? To tighten the buttocks, we show you in this post The 6 most important butt exercises to achieve your goals.

And the best part is that they not only tone your butt, but also train the rest of your body.

But let's start with the topic Motivation. The most important thing in your training and performing the exercises is to keep your Document progress. For example, you could measure your thigh circumference or hip circumference before each workout.

In the beginning it also helps the Number of repetitions completed to note down. You will see - from training to training it will be more.

Photos are also great for motivating you. Simply take a picture every training day Full body photo in front of the mirror - you'll be surprised how quickly you see progress.

In addition to measuring your progress, you should necessary time for your workouts manage your time properly. How you manage your own time is an important factor in success or failure.

So completely scheduled days are not useful. Simply plan your training sessions for the next week in advance. If you have time on Tuesdays and Thursdays, for example, then use these two days and choose the time that suits you best.

The most important for the start: TRAIN REGULARLY! It is also very important to plan time for recovery and to keep it - so it's no use if you don't train for 2 weeks and then do the exercises for 3 days straight. Your body can't handle it and you won't reach your goals.

Training guide for abdomen legs buttocks

Our tips for your tight butt

If you're just starting out with fitness exercises, hang in there! At the beginning you are inclined to give up faster. Keep reminding yourself of your personal goals.

In any case, we wish you a lot of fun and success trying out the exercises - tell us if you like them and if they help you!

To browse further:

• Train the back of the thigh - Start now!
• Adductors workout: 17 effective exercises for toned inner thighs
• Mega effective: squat with kettlebell

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