These outdoor butt exercises not only burn calories and build muscle, the fresh air and sunshine also put you in a good mood.
The birds are chirping, the sun is shining - let's get outdoors.
We have many butt exercises Without devices tested for the outdoors and compiled the best.
Here you will find 9 effective Exercises for a tighten buttocks. The only thing you need is a bench. Fortunately, there are plenty of them in the many parks.
Like all butt exercises are very good for outdoor sports to train legs. The effort will be worth it, because Butt workout is the best way to Bikini figure.
Take on this 30 day butt challenge!
Table of contents
1. lateral step-up
This butt exercise is not only Training for the Pobut also a great exercise for the Legs. Stand to the side of the bench.
With the leg closer to the bench, step onto the bench. Now pull the other leg up until the thigh is horizontal.
Then touch this leg to the floor again. Only touch, do not put it down. One leg remains on the bench during the entire exercise.
Do the butt exercise 10 times. Then change legs and start again.
After only 3 leg lifts, you will feel a slight tugging sensation that working out for your butt is also exercise for your legs.
These butt exercises will change your life!
2. slalom
The slalom is a butt exercise that can also be used to Muscle building in the Legs accelerates. At the same time several passes are great exercises for Abdominal muscles.
In this fitness exercise for the butt, you will need 6 small objects to mark your slalom.
For this you can take small stones, pine cones, flowers or even leaves. Place them with a distance of about 50 cm in a zigzag pattern.
With your legs closed, jump from stone to stone and squat down as far as possible. Repeat this abdominal legs butt exercise 10 times.
3. squat
The squat butt exercise is a targeted Butt workout and makes you a properly Tight buttocks. We made a butt exercise for the outdoors from the normal squat.
All you need is a park bench. Stand hip-width behind the bench. Hold very lightly on the backrest to control your weight more specifically.
Bend your legs and hips as if you were sitting down. Make sure your knees don't overlap your toes and that your torso remains upright.
Hold this position for 20 seconds. Repeat this exercise 10 times. If you feel that the repetitions also train your legs, you have performed the fitness exercise correctly.
This is what happens when you do squats every day for a month!
4. legs circling
This exercise is one of the typical Abdomen legs buttocks Exercises that train abdominal muscles in the first place, followed by the buttocks workout .
For a change of pace, you can sit down for this fitness exercise. Stretch your left leg forward. Keep the right leg bent in the air.
Now circle the left leg in the air for 30 seconds. Now switch legs and repeat these exercises for the buttocks 10 times.
5. lateral leg lift
Let's start with a simple exercise. This Po Exercise is easy to perform, but nevertheless it trains your butt and your Thigh.
Stand upright and hold onto the park bench with your right hand. Now lift your right leg sideways as far as you can and hold this position for 20 seconds.
Make sure you stand up straight and keep your hips straight.
Repeat this exercise 8 times and then switch legs. With this you can not only train your butt, you will also get toned legs.
6. kick
For this exercise you may sit down. Hold onto the seat of the bench with your hands.
Pull your knees to your chest and then squeeze them forward with momentumso that they are completely stretched out are.
Repeat this butt exercise 8 times. After that, take a short break and start a second round. This exercise is ideal for abdomen, legs and buttocks.
Since you need to constantly tighten your abdominal muscles to be able to hold the position, this butt exercise is also a belly off workout.
In addition, your muscles in the legs are strongly challenged, which guarantees toned legs.
7. lateral lunge
You will love this butt exercise, it makes a crisp buttocks and Tight legs. Stand up straight. Now take a big step to the left with your left leg.
Bring both hands to your left shoe as far as possible. The right leg remains extended the whole time.
The left leg forms a right angle. When performing this butt exercise, make sure that your back is always fully extended.
Do this exercise 10 times per leg. With lateral lunges you can not only train your butt, they are also very effective thigh exercises.
In the mood for some variety? Try these squat variations!
8. squat with fixed leg
Now it becomes a little more strenuous. This exercise trains Belly, legs and Po and is for advanced students. With the toes of your right leg you stand on the park bench.
The left leg is extended. Now you go with the left leg into the knees and then stretch it through again.
The easiest way to do this is to hold your arms forward, so you don't lose your balance.
Before you switch legs, you should perform 10 repetitions. After just a few repetitions you will feel a pulling sensation in your thighs.
The good news is that you'll get really toned thighs and you'll be able to work out your butt.
9. jumps
Jumps are a All-round training for abdomen, legs and buttocks. Stand in front of the bench. Squat down and jump with Momentum on the seat.
Your hands will swing with you, helping you to balance and even out your momentum. Make sure the bench is not wet or too high.
You could otherwise injure yourself. If a bench is too high for you, you can also use a low wall, a larger stone or a tree stump.
Jump 10 times on the obstacle of your choice. Pause for 1 minute and start again from the beginning.
This butt exercise is quite strenuous. But your stomach, legs and butt will soon thank you.
Our tip
The great thing about these butt exercises Without devices is that you have to everywhere whether in the park or in the garden. With these simple butt exercises you also train your abdomen and legs.
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