You don’t have to envy Jennifer Lopez or Jamie Dornan for their perfect posterior, you can score a point in the best bottom column with some extra work on your derriere. These at home butt exercises offer options to get you started on the road to looking great as you walk out the door. It’s all about getting exercise to build the muscles. If you’ve lost weight recently, it’s even more important to exercise. None of these exercises require equipment and can be done at home.
You can build your core muscles and tone your butt at the same time.
If you’ve never heard of the exercise the bridge, it’s a great opportunity to learn it. It tones almost all the muscles in the body. Just lay on your back with your knees bent and feet flat on the floor. Your arms should be at your sides with your palms facing upward. Lift your hips off the floor as you put the weight of your body on your heels. Your body should form a straight line angling downward from the knees to the shoulders. Hold and squeeze your bottom muscles and slowly lower your body back down to start position. Repeat several times.
Keep it simple and do this one anywhere.
If you’re at your desk setting for a long period, this is the perfect way to break the monotony. Stand next to the chair, holding the back for support. Keep your back and one leg straight as you swing the other behind, lifting that leg as high as you possibly can without bending forward. Hold the highest position you can reach and tighten your butt muscles. Lower the leg, but don’t let it touch the floor and repeat. Then switch to the other leg.
Work your core and your butt with a plank.
If you have ever done a push-up, you know what plank position is. It’s the upward most position in a push-up with arms extended directly under the shoulders, body straight and weight on the hand and shoulders. With a plank, you simply hold that position or do a modified plank, where the weight is on the forearms and toes. Both are good workouts. Make it tougher and work your bottom at the same time by trying to lift one foot off the floor and point the heel toward the ceiling. Hold, lower and do the other leg.
- Squats are perfect for the legs and bottom. Lower your body bending your knees and then stand up. Try to push your bottom out as you lower your body and keep your knees from extending beyond the feet.
- Try a lunge for your backside. Step forward with one foot about three feet, bend your knees and lunge forward and down so your back knee touches the floor and front is at a right angle. Stand up and repeat with the left foot.
- Lunges and squats are versatile and varying the way you do them can work a variety of muscles and make them fun. You can do a walking lunge or squat and adjust the width of your feet to add variety and work muscles on different planes.
- Take the stairs. Just walking up and down stairs can help form great glutes. If you don’t have stairs, find a table or box that allows you to put your foot on with the knee bent at a 90 degree angle. Step up with one foot, tap the opposite toe on the box and lower yourself to starting position.
For more information, contact us today at Travel Trim