This 20-minute butt workout without equipment will make your butt crisp and sexy. And that with only 8 exercises.
There is something tempting about a trained and shapely butt. We agree on that, don't we? I know you agree, after all, you clicked on the article. ;)
A crack butt isn't just good for twerking or looking good in the clip for Beyonce's "Alle the single ladies."
There are many other good reasons to pay more attention to your rear end.
Those who train their butt muscles always work on getting rid of excess kilos at the same time and also improve their posture.
So, to help you increase your fitness and get a shapely butt at the same time, we have a 20 minute butt workout for you.
You can do the workout anywhere and anytime. Without any exercise equipment!
What we can promise you: You'll work up a good sweat. And don't forget the panting!
But it's really worth it, because that's the only way you'll get the butt shape you've been dreaming of for a long time.
This is what you need to know about the butt muscles!
What you should know about the 20 minute butt workout at home
All you need is 20 minutes of time, a chair, a timer and the will to go full throttle!
You try to do as many repetitions as possible in the 20 minutes. Set the timer and do the 8 butt exercises in a row. The 8 exercises in a row are one run.
Feel free to take a 60-second break to catch your breath. Before you start the next round. There is no rest while you move from one exercise to the next.
Challenge yourself! Make a note of how many passes you've completed in the 20 minutes. This will spur you on even more.
16 butt exercises that will change your life!
Tip before the butt workout:
Remember that the buttocks are among the largest muscles in the body. So make sure you tighten the muscles and perform each exercise with precision.
20 minutes butt workout: With 8 effective exercises to a crisp butt
We start with a warm-up. Take 5 minutes and warm up with quick movements.
Warming up can prevent injuries, loosens your muscles and increases the oxygen supply to your body.
You're also telling your body: Here we go!
Jumping jacks, high knees and running in place are perfect.
On your mark, get set, fire, go!
30x Squat Jump
- Start in an upright standing position. Your legs are shoulder width
- Place your arms on the back of your head and squat down until your upper and lower legs form a 90° angle.
- Your knees don't stick out above your toes!
- Now jump as high as you can with full force, fully extending your legs.
- When you touch the ground, it's right back into the squat
- Do 30 repetitions
Join our 30 days butt challenge
30x Mountainclimber (mountain climber)
- Start in plank. Your elbows are under your shoulders
- Now alternately pull the left and right leg to your chest
- Each leg 30x without rest
30x crossed lunge
- Stand upright and take a big step backwards with your right leg
- Place your right leg crossed behind the left one
- Lower your right knee until you almost touch the floor
- Now go back to the starting position and repeat the exercise on the other side
- Hop, hop! Step on the gas!
In only 4 weeks to the Knackpo!
30x single leg bridge
- Lie with your back on the exercise mat
- Angle your left leg and lift your right leg off the floor. Stretch it firmly through
- Now lift your butt and back off the floor until you are only with your shoulders, head and left leg on the floor.
- Raise and lower your buttocks - the right leg always remains in the air
- Do 15 repetitions left and 15 right
30x Lateral lunge
- Stand upright and about hip width
- Your upper body is upright and stretched out
- Your abdominal muscles are tense
- Inhale and make a wide lunge to the side
- The leg that performs the step is bent at the knee. The other leg remains extended
- 1x right and 1x left is a repetition
7 ingenious exercises that will tone your buttocks
30x lunge with park bench and dumbbells
- Rest your right leg on a bench, chair or something similar
- The left leg is extended. In your hands you hold small weights
- Lower your buttocks and bend the front knee.
- Do the exercise slowly 15x right and then 15x left
Make sure that your knee does not protrude above the tips of your toes
30x kickback
- Get on all fours
- Support yourself with your elbows
- Lift the right leg as far as you can. And then pull it as far as possible to the chest.
- After 30x right, switch to 30x left
30x Plank with leg raises
- You start in the Plank position
- Your elbows are under your shoulders. The back is stretched
- Now lift your right leg over your left and touch the floor. 30x left and 30x right
When your 20 minutes are up, take a deep breath. But not while sitting, but while walking slowly. Stretch and drink a glass of water.
When you are responsive again, write down how much you did in 20 minutes and at what point the time ran out.
Our conclusion
Butt training is quite exhausting. Especially if you give everything in 20 minutes. The advantage: You burn a lot of calories and make your butt crisp.
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