You don't have to go to the gym for a firm butt. There is a whole range of effective exercises for the buttocks that you can do at home.
Are you unhappy with your buttocks? Do you think your butt is too flat and small? Then you've come to the right place!
We sit our butts flat. Sofa, office, driving, eating - we are constantly sitting. This is not only bad for the butt muscles, but also brings a lot of other disadvantages.
13 Consequences of too little exercise
So that the butt is nice and round and shapely, it's called: Get your butt up off the sofa! This is how you can turn your flat butt into a firm butt.
Table of contents
This post is for all those who dream of a tight and crisp butt and do not want to go to the gym for it.
Even a short workout is enough to get your rear end in shape.
With these exercises for buttocks you form a crisp reverse side. It's easy to do at home without expensive equipment.
Which workout is best for your butt
But of course, because not everyone's butt is the same, everyone needs a different training program.
There are many reasons why you are not satisfied. That's why you should supplement the exercises for the buttocks with endurance training.
The butt is too flat or too small
This means nothing other than that you should build muscle. You have not used your butt muscles enough. This has caused them to shrink, so to speak.
Our recommendation: 3x per week butt training and 1x endurance training.
The buttocks are too thick
If your rear end is too fat, you have too much body fat overall. You need to start losing fat throughout your body. This is the only way to make your butt smaller.
So you need to burn a lot of calories. For you: 2x per week endurance training and 2x butt exercises.
The 9 best exercises for the buttocks
By the way, you don't have to be at home for a workout. You can also do many exercises for the buttocks in the office. For example, during your lunch break :)
1. fire hydrates kicks
Admittedly: Looks funny. But is really exhausting :)
- You start in the quadruped stance.
- The hands are under the shoulders.
- The knees under the hips.
- Raise your right leg until your knee is level with your hip.
- Important: Tighten the abdomen and do not let it sag!
After 10 repetitions, switch legs. 3 repetitions per side!
2. squats with jump
Legs, butt and endurance training in one!
- Stand about shoulder width apart.
- Squat down until your buttocks are level with your knees.
- Pinch your butt together and jump explosively into the air.
- Stretch your entire body.
- When you land, immediately go back into the squat position.
12 repetitions to 3 sets!
3. lateral planks with leg raises
One, of the exercises for the buttocks, which is particularly effective, but very difficult for beginners.
- Support yourself with your elbow. It is under your shoulder.
- Lift your body off the mat until you are only touching it with your elbow and foot.
- Tense the muscles and begin to lift the leg very slowly and in a controlled manner.
- 10 repetitions per side for 3 sets each.
For beginners
If you can't do the exercise, don't do leg lifts at the beginning. This way you can first build up muscles in the arms and the lateral abdomen.
- Support yourself with your elbow.
- Keep your legs closed.
- Your body forms a line. Be careful not to buckle.
Hold the position for at least 30 seconds. 3 passes per side!
4. the bridge is a great butt exercise
The bridge is one of the beginner exercises for the buttocks. You strengthen the buttocks, legs and back.
- Lie on your back.
- The hands are parallel to the body.
- Angle your legs. The heels are about under your knees.
- Lift your body until it forms a line. You are now in the starting position.
- Now lower your body. Just before your buttocks touch the mat, lift yourself back up to the starting position.
- 15 repetitions of 3 sets.
For advanced
If that's too easy for you, many exercises for the buttocks can also be a bit more difficult. With the bridge, you simply lift one leg. Either bent or stretched in the air.
5. leg return in forearm support
You can do the exercise with both bent and stretched arms.
- Down on all fours. The elbows are under the shoulders.
- The knees under the hips.
- Lift the left leg bent as high as you can.
- Bring it back to the body and pull it to the chest.
- And up with it again.
Important: Tighten the abdomen and do not let it sag!
16 mega effective butt exercises
6. lateral lunge
A great butt exercise for the front and inner thighs and side butt muscles.
- Stand about hip-width apart. The upper body is upright. The 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 knee is at the level of the heel.
- The other leg remains extended.
Important: The toes point in the same direction as the knee on both legs.
7. pull up knees as butt exercise
There are exercises for the buttocks, which use tools. But for this it is enough to use a sofa or a low table.
- Support yourself with your hands.
- Walk away from the table so that your legs are extended.
- Try to keep the heel of the back leg on the floor as much as possible. Then stretch your legs at the same time.
- Pull the knee as far as you can to the chest.
- Put it back down and put it back on.
Do 15 reps per leg before switching. Total 3 sets.
8. knees up with lunge
Looks mega simple, but is very strenuous. A great butt exercise with which you strengthen your balance and legs at the same time.
- Start in an upright position.
- Take a step back with your right leg.
- Bend your leg until your knee almost touches the floor.
- The front leg forms a right angle.
- Straighten up again and pull the right knee toward the chest. Without leaning forward with the upper body.
Per leg 15 repetitions. Then change legs. Total 3 sets.
9. leg lift lying down
If you have poorly trained back muscles, you will notice that at the latest with this exercise. Mega exhausting!
- Lie down on your stomach.
- Cross your arms and rest your head on them.
- Angle the legs.
- Now lift your thighs as high as you can from the mat.
- Hold the position for at least 3 seconds before lowering the legs again.
5 repetitions of 3 sets. For advanced: 10 repetitions.
What muscles you train with the butt workout
No matter what butt shape you have, they all have one thing in common: three muscles.
Our bottom consists of:
- the small gluteal muscle
- the middle gluteal muscle
- and the large gluteal muscle
So if you want to have a tight butt, you need to train these three muscles. And it's not even that difficult. You can target them with our butt exercises.
What you need to know about butt muscles
All three muscle groups are equally important for the crunch butt. But the fastest results are seen when training the largest muscle: The gluteus maximus.
It lies closer to the surface and is responsible for stabilizing the hip and stretching the hip joint.
This muscle largely determines the shape of your butt. If you train it well, your butt will look tight and crisp.
What are the benefits of exercises for the buttocks
Do you know what makes exercises for the buttocks interesting? You automatically train your legs as well. In many exercises, the thighs are stressed. In short: Crack butt and legs guaranteed.
By the way, when you exercise your legs and buttocks, you are toning the largest muscle groups in our body. This means that you burn a lot of calories.
These exercises for the buttocks not only build muscle, but also reduce body fat.
In addition, you automatically train the abdomen and back.
Did you know that in 80% of cases, back pain is caused by weak butt, abdominal and leg muscles? So when you strengthen your backside, you also do something good for your back.
You also strengthen your bones, ligaments, tendons and fascial tissue. And that improves your balance. Well, if that doesn't speak for butt exercises?
Our conclusion
Butt exercises can be easily incorporated into your workout routine. Change the butt exercises regularly (every 14 days) if you want to achieve good results. Start with 8 repetitions and three passes. Increase the number of repetitions every week by 1-2. Good luck!
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