Don't feel like working out for hours on end? You can also get a firm butt in your living room with our Top 6 Exercises 2021.
Too big, too small, too saggy - you are dissatisfied with your butt? You want a tight and firm butt? You can have it!
You are not alone with this wish. Many girls feel the same way. A good reason for our contribution "Top 6 butt exercises to do at home that will change your life". to dedicate a new edition.
Because during training it is very important that the muscles get new stimuli again and again. Only in this way can they grow and develop well. Therefore, our 6 butt exercises are also a lot more difficult than the Beginners exercises.
This is helpful
The great thing about the exercises: They are pure bodyweight exercises. That means you don't need any expensive equipment. However, we would definitely recommend a few basics, such as a training mat!
When can you see the first results with Po exercises?
The most important of all questions :) Initial training results depend on many factors. There is no generally valid answer.
Important is notthat you constantly training. The point is efficient Workout to do.
Efficient training
- 2-3x a week preferably on the same day
- 20-30 minutes per workout
- Combine endurance and strength training
- Adjust your diet
This affects your butt exercises success
1. the regularity of the training
If you start fully motivated, train every day but throw in the towel after 1 week, you will not succeed.
More importantly, you need to exercise regularly.
Our tip: Schedule time for exercise every day. You don't have to work out every day. If you don't feel like it, just go for a walk and exercise.
2. your diet
Work out and have a croissant for breakfast afterwards? Bad idea! Did you know that you have to climb stairs for 2 hours for a single croissant?
Include plenty of fresh fruit and cereals in your diet. Avoid sugar and fatty foods as much as possible.
If you want to shed some excess pounds, you can stop by here: "30 Low-Calorie Snacks and Dishes."
3. your basic fitness
If you already have a certain base to build on, training success will become apparent more quickly than for beginners. Are you overweight, very thin or in the middle? This also has an influence on the result.
4. the amount of water you drink
Drinking is enormously important for our body! It needs the liquid to be able to function properly.
You flush toxins out of your body. When you drink a lot, you feel better all around. This affects your workout and your motivation.
Take a look here: "This is what happens when you drink 3 liters of water a day".
5. your inner attitude
If you start training already with negative thoughts and think that nothing will change anyway - your imagination will come true.
Dare to do something and motivate yourself. Maybe with a training partner?
Take a look here: "Why a partner workout is better than individual training".
Training plan for your Knack Po
How on earth are you supposed to achieve your goals? The best way is with our top butt exercises from the "Belly Legs Butt Workout Plan".
Not only do they give you a firm butt, but they also work out your legs, stomach and arms. Well, if that's not a good reason to start right away? :)
Unpack your cell phone
Stand in front of the mirror and do the unpopular Before photos. But without filters or special effects ;) They help you to motivate yourself to continue.
Immediately after that you get on the Scale and note down your starting weight. And then the tape measure comes into play. Measure the circumference of your thighs and buttocks.
Also write to yourself the Quantity of the created Repetitions on. For example, if you start with only 10 squats, you can double that number in no time. If you write it down, it will motivate you even more.
The right time management
The time of day and the regularity with which you work out are also very important. Divide the time for your workouts. Reserve you in the mobile Time - so nothing else can get in the way. Combined with a reminder, nothing stands in the way of your training success.
By the way, there are two types of training. One are true Morning Sports Fans - the others rather Morning Grouch. I'm a type 2 and prefer to work out after work. Butt exercises have a fixed date. Tuesdays and Fridays. In between I do other exercises to be fit all around.
You may yet become a morning athlete. That could help: "Morning sport: in a few steps to become a fan of morning sport".
The top 6 exercises for abdomen, legs, buttocks 2021
It's important to us that you can work out at home and don't have to pay for an expensive gym membership. We'd rather spend that money on a girls' spa day, right? :)
By the way, these belly legs butt exercises are the optimal mixture for a flat belly, trained thighs and a crisp butt.
To make the butt exercises more difficult, we use weights. Namely, weight cuffs on the legs and very light dumbbells in the hands. See if you need them. There's an easy test for that.
To wit: Try to do 3x 12 reps per exercise without weights. Is it totally easy for you? Then use dumbbells and weight cuffs to help you. You should just manage the third round without being completely knocked out and feel how your muscles work to see a quick result.
Jumping jack
- Type: Warm up
- Difficulty: Easy
- Duration: 60 seconds
The jumping jack is the perfect exercise to warm up and prepare your muscles for the workout. We use 0.5 kg of weight per leg and light dumbbells for the hands.
Stand up straight. Close your legs and let your arms hang.
Now jump up and spread your legs. At the same time, cross your arms above your head. Your arms and legs are well extended and your back is straight.
Now you hop into the starting position. And then immediately start again from the beginning.
You want sexy butt muscles? Then look here!
Squats / Squats
- Type: buttocks and leg exercise
- Difficulty: medium
- Duration: 3x 12 repetitions
Squats are the perfect beginner exercise that give the butt perfect curves. We also use a kettlebell (4-8 kg).
Stand upright and about shoulder width. Tighten your abdomen and push your buttocks back. Squat down until your legs form a 90° angle.
Tilt your upper body slightly forward. Make sure your knees don't rise above the tips of your toes. Hold a kettlebell in your arms.
Knee lift with weight
- Type: Butt exercise
- Difficulty: Easy
- Duration: 3x 12 repetitions
To train the buttocks very effectively, we also use a 0.5 kg weight cuff for each leg and light dumbbells for the arms.
This butt exercise is very simple but effective. Stand upright and now slowly and alternately lift the left and right knee to the chest.
You can either swing your arms along or simply hold them in front of your torso.
Very important: body tension lift the leg slowly!
Quadruped stand
- Type: buttocks, thighs and abdomen exercise
- Difficulty: Medium
- Duration: 3x 12 repetitions per side
Grab an exercise mat and 0.5 kg of weight to attach to your legs.
Get on all fours on the exercise mat. Your arms are at shoulder height and firmly extended. Your knees are under your hips.
Tighten your abdomen, now lift your left leg and right arm. Hold the balance for 15 seconds before you switch.
Leg lifter
- Type: butt exercise and trunk stabilization
- Difficulty: Easy
- Duration: 3x 12 repetitions per side
Apply 0.5 kg of weight on each leg.
Get into the quadruped stance and support yourself with your elbows. Now lift one leg off the floor at an angle. The sole of the shoe points upward.
Pull the leg to your chest and then extend it back into the air. Do 25 repetitions per leg before switching.
Bridge on tiptoe
- Type: Thighs and buttocks exercise
- Difficulty: Medium
- Duration: 3x 12 repetitions
In the bridge fitness exercise, place your arms parallel to your body. Your palms point downward.
Stand with your legs bent. Raise the pelvis until your body forms a straight line.
Tighten your buttocks and stand on your toes. Hold the position for 15 seconds. Briefly lower (not touching the mat) and then raise again.
Jumping jack
- Type: Lower body exercise
- Difficulty: medium
- Duration: 3x 12 repetitions
Attach 0.5 kg of weight to each of your legs.
Place your arms next to your body and look up at the ceiling. Angle your legs and lift the pelvis.
Stay in this position and tense your buttocks and abdomen. Now stretch one leg upwards. The bottom of the foot faces the ceiling.
Exhale and hold stretched for min. 15 seconds. Now lower the leg and change sides. (1x right and 1x left = 1 repetition).
You must not lower the pelvis during this fitness exercise. It remains in the air!
Our conclusion
Don't give up! Hang in there and exercise regularly. Preferably throughout the year. This way you will have the greatest training effect. And once you start, you can't stop anyway :)
If the butt exercises are too hard for you, start with our beginner exercises. You can then slowly increase.
And if you do plan to take a long break from training, you should read this first: "This is what happens to your body when you take your break from training".
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