bum and leg workout at home

The trick to getting nicely sculpted thighs and glutes is specifically targeting these muscle groups -- the quadriceps (front of the thighs). 6 Exercises to Tone Thighs, Butt and Abs · Sumo Squat + Calf Raise · Lateral Lunge + Crunch (right leg first set, left leg second set) · Bear Crawl. *Note that abdominal engagement will feature naturally through some exercises in this category. Why use these bum and thighs workout plans. As a woman in.

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5 Minute Butt and Thigh Workout for a Bigger Butt - Exercises to Lift and Tone Your Butt and Thighs

Bum and leg workout at home -

Pumping iron isn’t the only way to strengthen your legs. Weight training typically targets the big guns—the quads, hamstrings, and glutei maximi—and neglects the smaller muscles critical for balance and joint stability, such as the hip abductors and adductors, the flexors, and the obliques. Training with resistance bands is one of the best ways to work every muscle in the lower body, and you can do it anywhere.

Kate Ligler, a National Academy of Sports Medicine–certified personal trainer and an endurance coach with MindBody, and Brian Slaman, the director of precision training at Flywheel Sports, use and coach with resistance bands all the time. So we reached out to them for a sampling of the best leg-specific resistance-band exercises.

Read on for ten resistance-bands moves for the lower body.

The Workout

Do these exercises as a circuit. Complete one set of each with a one-minute rest between rounds. For a total leg day, start with three to four rounds of four to six exercises (try to balance out the target muscle groups, cycling through exercises that work different parts of the leg). If paired with upper-body exercises, pick three or four moves. Add more exercises and rounds as you get stronger. All you’ll need is a set of looped resistance bands (also known as mini bands).

Focus on proper form and not the number of repetitions. “For all of the exercises,” Slaman says, “keep your core engaged so your back stays supported.”

How to Choose the Right Resistance Band

Resistance bands come in different weights, typically ranging from extralight to ultraheavy. Some exercises are harder than others, and you’ll likely need to switch between different bands. The right band is the one that lets you complete 12 to 15 reps, working to get in those last reps but all with good form. If your form breaks before 12 reps, pick a lighter band. If you can easily complete 15 or more reps, move to the next level of resistance. You can double or triple up on bands if you don’t have a wide range of weights or if you need the extra resistance.

The Moves

Lateral-Band Steps

What they do: Strengthen the hip-abductor muscles (the gluteus medius, gluteus minimus, and tensor fasciae latae) and quads.

How to do them: Place a resistance band around both legs, and position it just above the knees (easier) or around the ankles (harder). Assume a quarter-squat position, with your feet pointed forward, hip width apart. With the right foot, step right roughly 12 inches, and then, with control, step in with the left foot the equivalent distance so that your feet are back to a hip-width distance apart. Repeat in the opposite direction, and continue alternating steps side to side.

Maintain an athletic stance (don’t stand up between steps) and keep tension in the band throughout the exercise. You should feel this on the outside of your hips and thighs. For an extra quad workout, perform the exercise from a deeper squat (knees bent to around 90 degrees) without standing up between steps.

Reps: 12 to 15 on each side. Alternate directions every rep.

One and One-Quarter Squats

What they do: Strengthen the glutes, quads, and hamstrings, while engaging the hip-abductor muscles to train correct knee position and stability.

How to do them: Place the band above your knees and enter an athletic stance, with your feet shoulder width apart, your chest upright, and your core engaged. Squat until your knees are bent to around 90 degrees (for more difficulty, go lower if you have the hip mobility and can maintain good form). From the bottom of the squat, stand up one-quarter of the total distance, and then lower once again, like a mini squat within the squat, before standing all the way up to complete one repetition. Drive your knees outward against the band throughout the movement.

Reps: 12 to 15.

Single-Leg Stands

What they do: Strengthen the quads and glutei maximi, while engaging the glutei medii to train correct knee position and stability.

How to do them: Place the band above your knees. Sit on the edge of a bench or chair, ideally one at a height where your knees are bent to 90 degrees when sitting (the higher the seat, the easier). Tilt your torso forward slightly so that your chest is in front of your hips. Then lift one foot off the floor by an inch or so, and with the opposite foot firmly planted on the ground, stand up on that one leg until it is fully extended. Slowly return to a seated position for one repetition. Keep a consistent hip-width space between your knees throughout the movement.

Knee position is key. On the standing leg, focus on keeping your knee in line with your leg by pushing out against the band instead of allowing it to collapse or dip inward. “In general, when your knee collapses inward, that is because your quad and inner thigh are overcompensating for a weak gluteus medius,” says Ligler. That can stress the knee joint over time. This exercise activates the gluteus medius to train knee stabilization during a single-leg stand—a common movement pattern when hiking, running hills, or climbing—and it’s a great way to prevent knee pain.

Reps: 12 to 15 on each side. Either alternate legs every rep (easier), or complete all reps on the same leg, lightly touching the seat but not fully sitting down, before switching sides (harder).

Standing Glute Kickbacks

What they do: Strengthen the glutes and hamstrings.

How to do them: Place the band around your ankles, and stand with your feet hip width apart. Engage your core muscles, shift your weight onto one leg, and with the opposite leg, slowly kick backward about six to eight inches. Reverse the movement with control, and with your raised foot, gently tap the ground just behind your planted foot. This equals one repetition.

Focus on balance and form. Stable, level hips are key. If your hips dip or twist, or if your lower back arches in compensation, you’re likely kicking back too far or using too heavy a resistance band. Your glutes and hamstrings should be doing all of the work here.

Reps: 12 to 15 on each side. Complete all reps on one leg, then switch to the other.

Clamshells

What they do: Strengthen the glutei medii and obliques.

How to do them: Place the band above your knees, and lie on your side, with your knees bent to 90 degrees. Prop your head up on your hand, rest it on your biceps, or support yourself with your lower arm. Engage your core, keep your feet pressed together, and drive your top knee toward the ceiling as far as you can without compensating form. Slowly bring it down again for one repetition.

Keep your hips stacked and perpendicular to the floor throughout the exercise. “If you tilt your pelvis back, it’s an indication that you’ve done too many reps or you need a lighter resistance,” says Slaman.

Reps: 12 to 15 on each side. Complete all reps on one side first before doing the other side.

Runner’s Extensions

What they do: Strengthen the abdominals, hip flexors, and quads.

How to do them: Lie on your back, and loop the band around the center of both feet. Then lift your feet off the ground so that your knees and hips are bent to 90-degree angles and your shins are parallel to the ceiling. Keep your feet and knees hip width apart to maintain tension in the band. Tighten your core, and hold one leg firmly in place (the anchor leg) while you press against the band to fully extend the opposite leg. Slowly reverse the movement for one repetition. Flex your foot on the anchor leg to prevent the band from sliding off.

The anchor leg does all the work here, and your goal is to keep it perfectly stabilized while it holds the tension created by the band and the extension leg. “When the anchor leg breaks, meaning you’re not able to continue to hold a 90-degree angle at your hip and behind your knee, that’s when you’re done on this exercise,” says Ligler.

Reps: 12 to 15 on each side. Alternate sides every rep.

Side-Lying Leg Lifts

What they do: Strengthen the hip-abductor muscles.

How to do them: Place the band above your knees (easier) or around your ankles (harder). Lie on your side with your legs straight and stacked. Prop your head up on your hand, rest it on your biceps, or support yourself with your lower arm. Lift your upper leg toward the ceiling as high as you can without hiking your hip, then slowly lower it for one repetition. Keep your upper leg in line with your bottom leg throughout the movement. Focus on tempo—slow and steady—and good form.

Reps: 12 to 15 on each side. Complete all reps on one side first before doing the other side.

Squat Jacks

What they do: Target the glutei medii, quads, and calves.

How to do them: Place the band above your knees (easier) or around your ankles (harder). Assume a quarter-squat position, with your feet pointed forward, hip width apart—like you would for lateral-band steps. Jump your feet out to each side, approximately four to six inches, and immediately back to the starting position for one repetition. Continue as quickly as you can while keeping good form. Maintain a still upper body throughout the exercise. Your torso and head should essentially remain in place while your legs do all the work.

Reps: 12 to 15.

Monster Walk

What it does: Targets the glutei maximi.

How to do it: Place the band around your ankles. Stand with your feet hip width apart, engage your core, bend your knees slightly, and hinge forward at the hips to enter an athletic stance. Then take alternating steps backward (each step should be roughly eight to ten inches in length) while maintaining an equal distance between your feet and tension in the band. Focus on your hips: they should stay square (facing forward) and level throughout the exercise.

If your hips begin to twist, you’re likely fatigued or taking too large of steps. If that’s the case, take smaller steps or switch to a lighter resistance band.

Reps: 12 to 15 on each side.

Hip Bridges

What they do: Target the glutes and hamstrings.

How to do them: Place the band above your knees. Lie on your back, with your feet flat on the floor, hip width apart. Engage your abs and squeeze your glutes as you press down through your heels to lift your pelvis off the floor, until your knees reach a 90-degree bend. Slowly reverse the movement for one repetition. Push your knees out against the band to keep them in line with your shoulders and feet throughout the movement.

Make it harder by lifting one foot off the ground an inch and pushing solely with the opposite leg. Alternate reps.

Reps: 12 to 15.

Источник: https://www.outsideonline.com/health/training-performance/best-resistance-bands-exercises-legs/

Behold.. the underbutt. I know what you are thinking: “What in the acutal hell in an underbutt?”

It is exactly what is sounds like-that little area where your glutes and your hamstrings meet underneath your booty aka the glute/ham tie in. This area, especially if it goes underworked, can develop fat which tends to protrude and form what some call a “banana roll.”

I know because I have had one and it was a lot worse when I was a little heavier than usual. However with time, patience, clean eating, and certain glute/ham exercises, I was able to reduce this area!

Let’s get something straight.. the underbutt is not a muscle-it is the area between two muscles and there is no way to target this actual area. Instead, you have to target the glutes and the hamstrings together to reduce fat from this particular fold.

Be sure to watch the video below and subscribe to my YouTube channel for future workout videos, new every week!

Here are 6 exercises that can be done at home to form your glutes and hamstrings to reduce the underbutt. This workout can be done twice per week!

Aim for 15 reps per move with 3 sets total. You may rest for 30-60 seconds in between each move. For more of a workout, check out my Strong Body Guide: 12 Week Home Workout Program! Check below for a sample day workout. All guides also come with a free support group!

THE UNDERBUTT WORKOUT

Lying Hamstring Curls

Donkey Kicks

Grasshoppers

Swivel Raises

Bridge Walks

One Legged Glute Bridge

Your trainer and friend,

Источник: https://diaryofafitmommy.com/underbutt-workout-for-the-ultimate-booty-lift/

Butt workout: 15 exercises for a stronger booty

Whether you describe your butt as saggy, flat, or full, butt workouts can help you sculpt and strengthen your glutes, i.e., the group of three muscles that make up your booty:

  • Gluteus maximus: The largest muscle in the butt, the gluteus maximus is largely responsible for the shape of your butt. More importantly, it facilitates hip mobility to help you stand up from a chair or walk up a hill and supports the pelvis to keep you upright.
  • Gluteus medius: Located beneath the gluteus maximus, this thick muscle is primarily responsible for hip extension and rotation.
  • Gluteus minimus: Positioned below the gluteus medius, this muscle works to stabilize the thigh bone in its socket.

Beyond—or rather, beneath—the glutes, are your hamstrings, the muscle group that runs down the back of your thighs. Strong hamstrings help enhance the distinction between the back of the legs and the butt to create a “lifted” look, says celebrity trainer Gunnar Peterson, CSCS. Because different movements activate different muscles that comprise and surround the butt, it’s important to incorporate a variety of exercises into your routine.

Ready to build your booty? To see results, devote at least two days a week to a focused glute circuit like the one below, Peterson says. On the other days, focus on cardio, core work, and strength-training different areas of the body to help keep your fitness regime balanced. 

And if you’re totally new to working out? Pick just one or two of the exercises listed below to practice a few times a week. Gradually increase your reps and sets (i.e., on a weekly basis) as you get more comfortable with the moves—and stronger. 

10 butt exercises you can do at home


There are countless ways to activate your glutes and legs without any equipment, says Pat Gilles, CSCS and owner of Pat’s Gym in Madison, WI. (Note: While you can begin practicing the following exercises as soon as, well, now, it’s always a good idea to talk to your doctor before starting any new kind of exercise routine.)

1. Donkey kicks

Perform this move correctly, and you’ll feel the burn in both your gluteus maximus and core.

How to do it: Kneel on your hands and knees with your wrists under your shoulders and your knees beneath your hips. Keeping your tummy tight, spine neutral (not arched), and knees bent 90-degrees, engage your glutes as you raise one heel behind you and toward the ceiling until your thigh is almost parallel to the floor. Return to your starting position with control to complete one rep. Repeat 15 to 20 times, then switch sides. Start with two sets per side and build up to three or four. 

2. Bridge

Bridges help build strength in the muscles around the hip joint and improve the stability of the torso. They’re one of the most impactful exercises on glute development, Gilles says. 

How to do it: Lie on your back with your knees bent and feet flat on the floor, hips-width apart. Squeeze your butt to lift your hips toward the ceiling until your body forms a straight line between your knees and shoulders. Then return to your starting position with control to complete one rep. Do two to three sets of five to eight reps.

3. Elevated bridge

Placing your feet on an elevated surface while performing a bridge increases your range of motion, activates your hip flexors and stretches your glutes at the same time, Gilles says. 

How to do it: Lie on your back and place your heels hips-width apart on a firm, elevated surface such as a steady chair or coffee table. Squeeze your butt and drive through your heels to lift your hips toward the ceiling until your body forms a straight line between your knees and shoulders. Then return to your starting position with control to complete one rep. Perform two to three sets of five to ten reps.

4. Fire hydrant

Fire hydrants work your hip abductors and your gluteus medius specifically, Peterson says, adding that the moves can contribute to the overall “roundness” of the booty.

How to do it: Start on your hands and knees, with your wrists beneath your shoulders. Make sure your back is neutral, and your abdominal muscles are engaged. Keeping your right knee bent at 90 degrees, lift it out to the side until you reach hips height. Return to your starting position to complete one rep. Perform two to three sets of 10 to 12 reps per leg.

5. Reverse lunge

A reverse lunge works your glutes and hamstrings both when you lower yourself to the ground and push yourself back up, says Michele Olson, PhD, FACSM, CSCS, senior clinical professor of sport science at Huntingdon College in Montgomery, Alabama. This type of lunge variation is also more knee-friendly than forward or walking lunges, she adds. 

How to do it: Stand with your feet hip-width apart. Take a large step backward with one foot. Keeping your shoulders over your hips, abdominal muscles engaged, and hands on your hips, bend both knees until your rear knee nears the floor. Engage your butt muscles to return to starting position. Do two to three sets of 10 lunges per side.


6. Curtsy lunge

This lunge variation challenges your balance and works the outer area of your glutes, including the gluteus medius, Olson says. 

How to do it: Stand with your feet hips-width apart, hands on hips. With your right leg, take a large step diagonally backward behind your left. Keeping your core tight and shoulders above your hips, bend both knees until your rear knee hovers just above the ground. Push through the front heel as you extend both knees and bring your right leg back to its starting position. Do two to three sets of eight to 10 lunges on each leg.

7. Chair squat

Whether you’re looking to improve your athletic ability, reduce your risk of injury, or maintain mobility as you age, squats are a critical exercise. Using a chair to guide the movement can activate the hips and help beginners progress to air squats, according to Gilles.

How to do it: Stand in front of the chair as though you’re about to sit down, feet hips-width apart. Keep tummy tight as you bend your knees, keeping them behind the toes. Just before your butt graces the seat, engage your butt and thighs to return to standing. Do this for two sets,10 to 15 reps per set. 

Once you feel strong and comfortable in this first variation, Gilles recommends using the chair to perform a slightly deeper squat: Using a chair that is substantial enough to support your weight, stand behind it with both hands on the back for balance as you lower into the squat position described above.

8. Wall squat

If you’re still working on proper squat form, wall squats are a safe way for beginners to practice. Incorporating wall squats into your routine may also benefit your posture, according to a small 2015 study published in the Journal of Physical Therapy Science.

How to do it: Stand with your back leaning against a wall, feet hips-width apart. Keeping your knees above your ankles, slowly shuffle your feet forward as you bend your knees until your thighs are parallel to the floor. Keep the abdominal muscles tight and your spine pressed against the wall. Hold the position for 20 to 60 seconds, then reverse the initial movement to return to your starting position. Repeat up to five times, resting briefly between reps.

9. Standing leg circle

This simple exercise promotes balance and hip flexiblity, Gilles says. While it isn’t necessary, if you happen to stock your home gym with a small looped resistance band, positioning it around your knees throughout the movement can help with “full gluteal contractions” (i.e: squeezing and releasing), he adds.

How to do it:  Stand with your feet hips-width apart, hands on hips. (Optional: Lean on a wall or char for balance and support.) Keeping your shoulders above your hips, engage your abdominal muscles as you lift your right leg to the side about four to six inches off the ground. Keeping the toes pointed, draw a clockwise circle with your leg. Repeat eight times, then switch directions and repeat. Perform two to four sets on each leg. 

10. Walking lunge

Walking lunges not only target your glutes and hamstrings, they’re another great exercise for improving your balance, Gilles says.

How to do it: Stand with your feet hips-width apart and hands on your hips (or one hand on the back of a sturdy chair for beginners). Keeping your shoulders stacked over your hips and front knee behind your front toes, take a large step forward with your right leg, then bend both knees until your left knee nearly touches the floor. Pause for a second, then push through your right heel as you extend both legs and take a large step forward with your left foot, lower into a lunge, and continue. Perform two to four sets of 10 to 20 reps on each leg.

Tip: Varying the length of your steps can affect which muscles are activated: Shorter steps will target the quads, while longer steps will target your glutes.

5 butt workouts outside the home


When you’re ready to get out and work those glutes, these activities can activate your butt, legs, and upper body—all without heavy weight lifting at the gym:

1. Swimming in the pool


“Swimming utilizes a diverse and extensive selection of muscles in the body, including the gluteal muscles,” says Krista A. Schultz, MEd, CSCS and exercise physiologist. Paying attention to your glutes by squeezing them while you swim can help increase the booty benefits, as can using a kickboard, or flippers while swimming freestyle, she continues. 

2. Sled pulls and pushes 


A sled you see at the gym isn’t the same type of sled you’d use to cruise down a snowy hill: It’s an object designed to carry weight and slide across a surface when pushed or pulled. The benefits of pulling and pushing a sled include strengthening the glutes, hamstrings, and abdominals, as well as overall conditioning, Gilles says.

3. Running uphill


While running at any incline can benefit your overall health, running uphill calls for greater hip extension, activating the gluteus maximus and hamstrings, Olson says.

4. Cycling


Cycling engages lower body muscles, including your hamstrings, quads, calves, and core, Gilles says. If you want to intensify the booty burn, Olson recommends holding onto the handle bars of your bicycle or stationary bike and standing up while you peddle—just imagine you’re building momentum to get uphill. Note: You may need to amp up the resistance or shift into a higher gear to maintain control in this position.  

5. Rock climbing


If you’re looking to work more muscles than you ever knew you had (including those glutes!), give indoor (or outdoor) rock climbing a try: You’ll work your back (rhomboids, traps, and lats), arms (fingers, forearms, triceps and biceps), shoulders, legs, and butt, Gilles says, noting that you’ll use your glutes every time you step up.

Is a “big butt” better?


Although full butts may be a popular aesthetic, what’s more important than size is functionality: how well your glute muscles serve you while you’re performing daily activities like walking up steps and standing after sitting at your desk for hours, Gilles says.

What’s more, because the glute muscles aid in spinal support, a strong butt decreases the chances that you’ll deal with lower back pain and poor posture, Schultz says. 

The upshot: Which exercises will give you the best glutes?


While there are a myriad of butt-centric and full-body exercises that strengthen the glutes, paying attention to form and challenging yourself with repetitions of the home exercises above, or adding resistance (i.e., using a resistance band or weights) at the gym will get you the derriere you desire, Schultz says. 

How do you know when you’ve challenged yourself enough? When your muscles feel fatigued or your form starts to take a hit, Peterson says.

Finding ways to enjoy the process will make reaching your goal far more rewarding, Peterson continues. A few ways to sprinkle in some fun: Hire a trainer, ask some friends to join you during home workouts or at the gym, and vary your workouts.

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Jessica DiGiacinto is an associate editor at WW. A health and wellness writer and editor based out of New York, she’s contributed to Popsugar, Bulletproof 360, and Galvanized Media, among other media outlets.

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This article was reviewed for accuracy in June 2021 by Tiffany Bullard, PhD, manager for clinical research at WW. The WW Science Team is a dedicated group of experts who ensure all our solutions are rooted in the best possible research.

Источник: https://www.weightwatchers.com/us/blog/fitness/butt-workout

Sculpt and Tone Your Legs and Butt With This Intense, Tried-and-True Gym Workout

You know you had a good workout when it leaves you sore for the next three days. It's the hurts-so-bad-but-feels-so-good sore that has you struggling to walk up a flight of stairs or sit down on the toilet. If you're into that type of sweat sesh, get prepared for this intense, hour-long workout targeting your glutes, quadriceps, and hamstrings. Go HAM during your next gym session with this tried-and-true workout from yours truly!

60-Minute Leg and Butt Gym Workout

Barbell Front Squats — three sets of eight reps

Dumbbell Walking Lunges — three sets of 10 reps, each leg

Barbell Hip Thrusts — three sets of 10 reps

Bulgarian Split Squats — three sets of 12 reps, each leg

Hex Bar Deadlift — three sets of 10 reps

Single-Leg Leg Extension — three sets of eight reps, each leg

Hamstring Curls — three sets of 12 reps

Take 60 to 90 seconds of rest in between each set.

Источник: https://www.popsugar.com/fitness/60-Minute-Leg-Butt-Workout-44715652

Photo: Courtesy of Sweat.

With the approach of summer, I'm feeling how I imagine the Tin Man felt after getting a fresh shot of oil to his creaky joints: Between the vaccinations, the warm weather, and the additional hours of sunlight, my whole body seems to be waking up again after a long, dreadful pandemic winter. And one way I'm channeling that extra energy is by working out. I still haven't gone back to my local gym; instead, I've been loving the quick workouts trainer Kelsey Wells developed for the Sweat fitness app, many of which require nothing more than a yoga mat.

This 12-minute circuit, which Wells created exclusively for Refinery29, is inspired by the trainer's "Low Impact Strength with Kelsey" program on the Sweat app. It's focused on the lower body, with moves intended build your coordination and mobility as well as core and lower back strength. It's quick, simple — you repeat four glute-activating moves three times through — and do-able for beginners without being easy. Paired with a quick warm-up, it's just the thing I needed to shake off the last of winter's cobwebs from my joints. I give it the peach-emoji stamp of approval.

Step 1
Start standing with both feet on the floor, shoulder-width apart.

Step 2
Inhale. Carefully take a big step forwards with your left foot. As you plant that foot on the floor, bend both knees to approximately 90 degrees, making sure that your weight is evenly distributed between both legs. Your front knee should be aligned with your ankle, and your back knee should be hovering just off the floor.

Step 3
Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.

Step 4
Inhale and repeat on the right side. That's one rep.

Repeat, alternating sides to do as many reps as you can for 30 seconds straight. Then rest for 30 seconds before continuing to the next move.

Step 1
Start by lying flat on your back on a yoga mat. Bend your knees and place your feet flat on the mat, hip-width apart, allowing your spine to be in a neutral position. Rest your arms by your sides on the mat. This is your starting position.

Step 2
Inhale. Exhale. Press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from chin to knee, with your shoulders still resting on the mat.

Step 3
Inhale. While keeping your hips raised and your glutes activated, open your knees outwards.

Step 4
Draw your knees together again until they are hip-width apart. Then exhale, and lower your spine onto the mat one vertebrae at a time, followed by your pelvis. That's one rep.

Repeat, doing as many reps as you can for 30 seconds straight. Then rest for 30 seconds before continuing to the next move.

Reverse lunge and knee up

Step 1
Stand with both feet on the floor, shoulder-width apart. Inhale, and carefully take a big step backwards with your right foot. As you plant that foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.

Step2
Exhale, and extend both knees, transferring your weight onto your left foot. At the same time, elevate your right foot to bring your right knee into your chest.

Step 3
Inhale. Lower your right leg to return to the starting position, but without resting your foot on the mat. That's one rep.

Repeat on your right side only, completing as many reps as you can in 15 seconds. Then switch to your left side, again completing as many reps as you can for the remaining 15 seconds. Then rest for 30 seconds before continuing to the next move.

Step 1
Stand with both feet on the floor, wider than hip-width distance apart, with both toes pointed slightly outward. Inhale, and looking straight ahead, and squat down, ensuring that your knees remain in line with your toes, until your thighs are parallel with the floor. Hinge slightly forward from the hips, so your back remains within a 45- to 90-degree angle to your hips. This is called full squat position.

Step 2
Push through your heels and extend your legs slightly, without standing completely upright.

Step 3
Bend your knees again to return to full squat position. This is one pulse.

Repeat, doing as many pulses as you can for 30 seconds. Then rest for 30 seconds before repeating the circuit. Repeat the circuit of four moves a total of three times. Cool down with a five-minute walk.

Pro tip: To make this workout a bit more challenging, do each move for 40 seconds, and shorten your rest periods to 20 seconds.

Источник: https://www.refinery29.com/en-us/2021/06/10324649/butt-workout-circuit-no-equipment

If you want to build muscle and improve power and endurance, resistance bands are one of the best strength training tools you can use. Unlike dumbbells and kettlebells, resistance bands put less pressure on the joints and can target small and large muscle groups at once. Ranging from light to heavy, there are different levels of resistance you can work with.

"Resistance bands are great because you can bring them with you anywhere, and there are a varying degrees to make it more challenging, or scale it back," says Betina Gozo, Nike master trainer and creator of STRONG with Betina Gozo: Total-Body Fitness In Under 20 Minutes.

Resistance bands are particularly useful for working your lower body, including the legs and glutes, because they force you to move with better form and produce power from the right muscles, Gozo says. If you suffer from knee pain, resistance bands are especially handy for strengthening the muscles around the joint so they can stand up to a heavier load.

"The external feedback of the resistance can help you adjust your stance or think about activating certain muscles to get the most out of the exercise," Gozo says. "For example, if you're someone that tends to let their knees cave in when you squat, placing a resistance band above your knees is a good reminder to drive your knees out," she says. Not sure how to get started? Gozo designed this resistance band leg workout below.

Reps: 15 to 20 reps for two to three rounds

Equipment: One medium to heavy resistance band and a yoga mat.

Apparel: Nike Running Tank, Nike Epic Lux Tights, and Nike Zoom Air Fearless Flyknit 2 AMP Training Shoes.

1Fire Hydrant

The gluteus maximus—the largest muscle in your glutes—get the most love when it comes to butt exercises, but doing more exercises that involve abduction—moving your legs away from the midline—can help you target the smaller muscles. This fire hydrant exercise activates the gluteus medius and minimus by moving against the resistance of the band.

How to do fire hydrants: Place a resistance band just above your knee and get into tabletop position with your hips directly over your knees and your shoulders over your wrists. Engaging your glutes and outer thighs, lift your left knee out to the side without shifting your hips. Be sure to tighten your core so your upper body stays stable. Bring your left knee back to the starting position. Continue for 10 reps before switching sides.

2Tabletop Glute Kickbacks

This variation of kickbacks fires up your glutes while tightening your core. The challenge here will be to keep your upper body and hips square and stable. A good visualization is to imagine pushing the wall behind you with your heel. You can really feel your glutes working. While this exercise primarily works your lower body, it's important to press your hands down on the ground to keep your shoulders in place.

How to do tabletop glute kickbacks: Place a resistance band around the arches of your feet and get into tabletop position with your hips directly over your knees and shoulders over your wrists. Squeezing your glutes and core, kick your left foot directly behind you, forming a straight line from your heel to the top of your head. Continue for 10 reps before switching sides.

3Glute Bridge Pulses

Glute bridges are an excellent way to strengthen the pelvic floor and open up the hips. When you place a resistance band just above your knees, as shown here, you're also engaging your outer thigh muscles to drive your knees out. Just be careful not to lift your hips too high to prevent overarching the low back.

How to do glute bridge pulses: Place a resistance band your thighs, just above your knees. Lie face up on a yoga mat with your knees bent, feet flat on the floor, and arms by your sides. Tightening your glutes and pelvic muscles, press your hips up toward the ceiling and pulse your hips up and down, never letting your butt touch the ground. Continue for 15 to 20 reps. For a a more challenging variation, make it a single-leg glute bridge by lifting one leg off the ground.

4Glute Bridge With Alternating Leg Raise

Your lower abs and stability get tested with this glute bridge exercise. Lifting one leg at a time with a resistance band around your thighs offsets your balance and makes your glutes work harder to keep them lifted off the ground.

How to do a glute bridge with alternating leg raises: Place a resistance band around your thighs, just above your knees. Lie face up on a yoga mat with your knees bent and feet flat on the floor. Tightening your glutes and pelvic muscles, press your hips up toward the ceiling. While keeping your hips lifted and driving your knees out against the resistance of the band, kick your left foot out in front of you and place it back down to the ground. Press your right foot firmly on the ground to help keep your body stable. Then kick your right foot out and place it back down to the ground, pressing your left foot firmly on the ground. Continue alternating sides for 15 to 20 reps.

5Clamshell

Working your inner and outer thigh muscles, the clamshell exercise forces you to move with control and focus on proper form. Widen your thighs so the band stretches as high as you can before lowering your knee back down.

How to do clamshells: Place a resistance band around your thighs, just above your knees. Lie on your right side on a yoga mat and bend your knees. Rest your head on your right hand or on your right forearm, and place your left hand on your left hip. Working against the band, squeeze your glutes and thigh muscles to press your left thigh out as wide as you can. Pause for a moment at the top and then slowly bring your left thigh back to the starting position. This is one rep. Continue for 10 reps before alternating sides.

6Resistance Band Squats

Now that you've mastered a bodyweight squat, you can bring up the intensity of this exercise by incorporating a resistance band. As Gozo previously said, think about driving your knees out to avoid them caving in. Remember to engage your core to keep your chest lifted as well.

How to do squats: Place a resistance band around your thighs, just above your knees. Stand with your feet hip-distance apart and extend your arms out in front of you. Tightening your glutes and core, sit into a squat, pushing your butt back and down. Work against the resistance of the band to drive your knees out. Keeping your weight in your heels, firmly press them down on the ground to stand back up. This is one rep.

7Resistance Band Leg Lifts

As we mentioned earlier, hip abduction is a great way to target the smaller muscles in your glutes. With these resistance band leg lifts, you're also actively squeezing your thighs to out to the sides. Want to make sure you're using the right muscles? Put your hands on your hips to feel the muscles working, Gozo says.

How to do resistance band leg lifts: Place a resistance band around your ankles and stand with your feet hip-distance apart. Tightening your glutes and thighs and balancing your weight on the right leg, lift your left leg out to the side, tightening the band as much as you can without shifting your hips. Moving with control, bring your left foot back to the starting position without letting your foot hit the ground. Continue for 10 reps before switching sides.

8Glute Kickbacks

If you're sick of doing squats, these standing glute kickbacks are a great way to fire up your posterior. Even before you kick your foot behind you, be sure to tighten your glutes and press the opposite foot firmly on the ground to help you balance.

How to do glute kickbacks: Place a resistance band around your ankles and stand with your feet hip-distance apart. Tightening your glutes and tucking your pelvis in, kick your left leg out behind you until the band is tight. Pause at the top before bringing your left foot back to the starting position. Continue for 10 reps before switching sides.

9Lateral Band Walk

While it might look simple, your inner and outer thighs will feel the burn with this resistance band exercise. Here, you want to step your feet out and in wide enough so that the band stays taut throughout the entire time.

How to do a lateral band walk: Place a resistance band around your ankles and stand with your feet hip-distance apart with a slight bend in the knees. Engaging your outer thighs and slightly hinging at the hips, step your left foot to the side so your feet are now shoulder-distance apart. Then step your right foot to the left, bringing your feet hip-distance apart and keeping the band tight. Alternate stepping your feet out and in for about 10 reps on each side.

10Diagonal Band Walk

Improve your hip mobility by mixing up the directions in your band walks. Just like the exercise above, the key here is to keep the band taut the entire time.

How to do a diagonal band walk: Place a resistance band around your ankles and stand with your feet hip-distance apart with a slight bend in the knees. With a slight hinge at the hips, take a wide step up to the right side with your right foot while keeping the band tight around your ankles, then take a wide step up to the left side with your left foot. Continue for a few reps before reversing your steps to walk yourself back to where you started.

11Get More Strength Training Exercises With Our New Workout DVD!

Your body is one of your most powerful strength training tools. Add weights and you’ll see results even faster. Gozo's mix of bodyweight and dumbbell compound movements hit multiple muscles at once so you can tone your arms, glutes, tummy, back, and more in a short amount of time. Pick up her new DVD today!

Tiffany AyudaTiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.prevention.com/fitness/workouts/g29485708/resistance-band-exercises-for-legs/

Bum and leg workout at home -

Behold.. the underbutt. I know what you are thinking: “What in the acutal hell in an underbutt?”

It is exactly what is sounds like-that little area where your glutes and your hamstrings meet underneath your booty aka the glute/ham tie in. This area, especially if it goes underworked, can develop fat which tends to protrude and form what some call a “banana roll.”

I know because I have had one and it was a lot worse when I was a little heavier than usual. However with time, patience, clean eating, and certain glute/ham exercises, I was able to reduce this area!

Let’s get something straight.. the underbutt is not a muscle-it is the area between two muscles and there is no way to target this actual area. Instead, you have to target the glutes and the hamstrings together to reduce fat from this particular fold.

Be sure to watch the video below and subscribe to my YouTube channel for future workout videos, new every week!

Here are 6 exercises that can be done at home to form your glutes and hamstrings to reduce the underbutt. This workout can be done twice per week!

Aim for 15 reps per move with 3 sets total. You may rest for 30-60 seconds in between each move. For more of a workout, check out my Strong Body Guide: 12 Week Home Workout Program! Check below for a sample day workout. All guides also come with a free support group!

THE UNDERBUTT WORKOUT

Lying Hamstring Curls

Donkey Kicks

Grasshoppers

Swivel Raises

Bridge Walks

One Legged Glute Bridge

Your trainer and friend,

Источник: https://diaryofafitmommy.com/underbutt-workout-for-the-ultimate-booty-lift/

The 12 Best 15-Minute Butt Workouts On YouTube

Even though your glutes are the largest muscle in your body, you don’t have to spend a full hour exercising them. If you’re short on time but still want to give your all-important booty some love, these 15-minute butt workouts — all of which are on YouTube — can help you feel the burn in a flash.

Exercising your buns comes with a host of benefits, including strengthening your glutes and the surrounding muscles, boosting lower-body bone and joint health, and improving your body’s ability to function in everyday life. Your peach is at the center of your body, after all, and powers you through so many of your daily movements. And, much like butts themselves, glute workouts come in all forms — from weighted circuits to bodyweight intervals and Pilates-style sessions. So you can pick your favorite fitness modality as you reap all those perks.

Whether you’re looking for a quick HIIT sesh or a gentler yoga flow (yes, you can strengthen your glutes through yoga) to squeeze in between Zoom meetings or social appointments, these are the 12 best 15-minute butt workouts on YouTube that will add the booty burn to your sweat sesh.

Resistance Band Butt Workout

Merely adding a resistance band to a butt workout can add a serious challenge. In this 15-minute class, YouTuber Nicola will show you how to incorporate the small but mighty piece of fitness equipment into glute exercises so you can maximize the burn.

Pilates For Your Booty

If you’re a fan of Pilates, then you’ll love this butt-focused session from fitness influencer Cassey Ho. High repetitions of small but muscle-quaking movements that target your glutes will have your backside on fire (in a good way).

Equipment-Free Glutes Sequence

You don’t need any equipment for this butt-strengthening sesh — in just 15 minutes, this bodyweight workout will help you build glute strength using everything from classic squats to creative hip bridge and lunge variations.

No-Standing Butt Workout

You don’t even have to stand in this butt workout. Sweat through bum-targeted donkey kicks and hip bridges while remaining on your mat.

One Exercise Per Minute Sesh

Dumbbell Strength Session

Grab your dumbbells and move through this YouTube workout for some butt-focused resistance training. It’ll guide you through strength-building exercises and brief periods of rest to challenge your glutes and hamstrings in mere minutes.

Glute-Strengthening Dance Workout

Shake your hips while strengthening your glutes with this dance-based workout. Wear a resistance band (or not) while you groove through different exercises (disguised as fun dance moves) to take your sweat sesh to a whole other level.

Kettlebell Circuits

All you need is one kettlebell to slay this short butt workout. From kettlebell swings to weighted deadlifts, you’ll cycle through three rounds of booty exercises to complete this simple but challenging sequence.

Источник: https://www.bustle.com/wellness/15-minute-butt-workouts-youtube

Butt workout: 15 exercises for a stronger booty

Whether you describe your butt as saggy, flat, or full, butt workouts can help you sculpt and strengthen your glutes, i.e., the group of three muscles that make up your booty:

  • Gluteus maximus: The largest muscle in the butt, the gluteus maximus is largely responsible for the shape of your butt. More importantly, it facilitates hip mobility to help you stand up from a chair or walk up a hill and supports the pelvis to keep you upright.
  • Gluteus medius: Located beneath the gluteus maximus, this thick muscle is primarily responsible for hip extension and rotation.
  • Gluteus minimus: Positioned below the gluteus medius, this muscle works to stabilize the thigh bone in its socket.

Beyond—or rather, beneath—the glutes, are your hamstrings, the muscle group that runs down the back of your thighs. Strong hamstrings help enhance the distinction between the back of the legs and the butt to create a “lifted” look, says celebrity trainer Gunnar Peterson, CSCS. Because different movements activate different muscles that comprise and surround the butt, it’s important to incorporate a variety of exercises into your routine.

Ready to build your booty? To see results, devote at least two days a week to a focused glute circuit like the one below, Peterson says. On the other days, focus on cardio, core work, and strength-training different areas of the body to help keep your fitness regime balanced. 

And if you’re totally new to working out? Pick just one or two of the exercises listed below to practice a few times a week. Gradually increase your reps and sets (i.e., on a weekly basis) as you get more comfortable with the moves—and stronger. 

10 butt exercises you can do at home


There are countless ways to activate your glutes and legs without any equipment, says Pat Gilles, CSCS and owner of Pat’s Gym in Madison, WI. (Note: While you can begin practicing the following exercises as soon as, well, now, it’s always a good idea to talk to your doctor before starting any new kind of exercise routine.)

1. Donkey kicks

Perform this move correctly, and you’ll feel the burn in both your gluteus maximus and core.

How to do it: Kneel on your hands and knees with your wrists under your shoulders and your knees beneath your hips. Keeping your tummy tight, spine neutral (not arched), and knees bent 90-degrees, engage your glutes as you raise one heel behind you and toward the ceiling until your thigh is almost parallel to the floor. Return to your starting position with control to complete one rep. Repeat 15 to 20 times, then switch sides. Start with two sets per side and build up to three or four. 

2. Bridge

Bridges help build strength in the muscles around the hip joint and improve the stability of the torso. They’re one of the most impactful exercises on glute development, Gilles says. 

How to do it: Lie on your back with your knees bent and feet flat on the floor, hips-width apart. Squeeze your butt to lift your hips toward the ceiling until your body forms a straight line between your knees and shoulders. Then return to your starting position with control to complete one rep. Do two to three sets of five to eight reps.

3. Elevated bridge

Placing your feet on an elevated surface while performing a bridge increases your range of motion, activates your hip flexors and stretches your glutes at the same time, Gilles says. 

How to do it: Lie on your back and place your heels hips-width apart on a firm, elevated surface such as a steady chair or coffee table. Squeeze your butt and drive through your heels to lift your hips toward the ceiling until your body forms a straight line between your knees and shoulders. Then return to your starting position with control to complete one rep. Perform two to three sets of five to ten reps.

4. Fire hydrant

Fire hydrants work your hip abductors and your gluteus medius specifically, Peterson says, adding that the moves can contribute to the overall “roundness” of the booty.

How to do it: Start on your hands and knees, with your wrists beneath your shoulders. Make sure your back is neutral, and your abdominal muscles are engaged. Keeping your right knee bent at 90 degrees, lift it out to the side until you reach hips height. Return to your starting position to complete one rep. Perform two to three sets of 10 to 12 reps per leg.

5. Reverse lunge

A reverse lunge works your glutes and hamstrings both when you lower yourself to the ground and push yourself back up, says Michele Olson, PhD, FACSM, CSCS, senior clinical professor of sport science at Huntingdon College in Montgomery, Alabama. This type of lunge variation is also more knee-friendly than forward or walking lunges, she adds. 

How to do it: Stand with your feet hip-width apart. Take a large step backward with one foot. Keeping your shoulders over your hips, abdominal muscles engaged, and hands on your hips, bend both knees until your rear knee nears the floor. Engage your butt muscles to return to starting position. Do two to three sets of 10 lunges per side.


6. Curtsy lunge

This lunge variation challenges your balance and works the outer area of your glutes, including the gluteus medius, Olson says. 

How to do it: Stand with your feet hips-width apart, hands on hips. With your right leg, take a large step diagonally backward behind your left. Keeping your core tight and shoulders above your hips, bend both knees until your rear knee hovers just above the ground. Push through the front heel as you extend both knees and bring your right leg back to its starting position. Do two to three sets of eight to 10 lunges on each leg.

7. Chair squat

Whether you’re looking to improve your athletic ability, reduce your risk of injury, or maintain mobility as you age, squats are a critical exercise. Using a chair to guide the movement can activate the hips and help beginners progress to air squats, according to Gilles.

How to do it: Stand in front of the chair as though you’re about to sit down, feet hips-width apart. Keep tummy tight as you bend your knees, keeping them behind the toes. Just before your butt graces the seat, engage your butt and thighs to return to standing. Do this for two sets,10 to 15 reps per set. 

Once you feel strong and comfortable in this first variation, Gilles recommends using the chair to perform a slightly deeper squat: Using a chair that is substantial enough to support your weight, stand behind it with both hands on the back for balance as you lower into the squat position described above.

8. Wall squat

If you’re still working on proper squat form, wall squats are a safe way for beginners to practice. Incorporating wall squats into your routine may also benefit your posture, according to a small 2015 study published in the Journal of Physical Therapy Science.

How to do it: Stand with your back leaning against a wall, feet hips-width apart. Keeping your knees above your ankles, slowly shuffle your feet forward as you bend your knees until your thighs are parallel to the floor. Keep the abdominal muscles tight and your spine pressed against the wall. Hold the position for 20 to 60 seconds, then reverse the initial movement to return to your starting position. Repeat up to five times, resting briefly between reps.

9. Standing leg circle

This simple exercise promotes balance and hip flexiblity, Gilles says. While it isn’t necessary, if you happen to stock your home gym with a small looped resistance band, positioning it around your knees throughout the movement can help with “full gluteal contractions” (i.e: squeezing and releasing), he adds.

How to do it:  Stand with your feet hips-width apart, hands on hips. (Optional: Lean on a wall or char for balance and support.) Keeping your shoulders above your hips, engage your abdominal muscles as you lift your right leg to the side about four to six inches off the ground. Keeping the toes pointed, draw a clockwise circle with your leg. Repeat eight times, then switch directions and repeat. Perform two to four sets on each leg. 

10. Walking lunge

Walking lunges not only target your glutes and hamstrings, they’re another great exercise for improving your balance, Gilles says.

How to do it: Stand with your feet hips-width apart and hands on your hips (or one hand on the back of a sturdy chair for beginners). Keeping your shoulders stacked over your hips and front knee behind your front toes, take a large step forward with your right leg, then bend both knees until your left knee nearly touches the floor. Pause for a second, then push through your right heel as you extend both legs and take a large step forward with your left foot, lower into a lunge, and continue. Perform two to four sets of 10 to 20 reps on each leg.

Tip: Varying the length of your steps can affect which muscles are activated: Shorter steps will target the quads, while longer steps will target your glutes.

5 butt workouts outside the home


When you’re ready to get out and work those glutes, these activities can activate your butt, legs, and upper body—all without heavy weight lifting at the gym:

1. Swimming in the pool


“Swimming utilizes a diverse and extensive selection of muscles in the body, including the gluteal muscles,” says Krista A. Schultz, MEd, CSCS and exercise physiologist. Paying attention to your glutes by squeezing them while you swim can help increase the booty benefits, as can using a kickboard, or flippers while swimming freestyle, she continues. 

2. Sled pulls and pushes 


A sled you see at the gym isn’t the same type of sled you’d use to cruise down a snowy hill: It’s an object designed to carry weight and slide across a surface when pushed or pulled. The benefits of pulling and pushing a sled include strengthening the glutes, hamstrings, and abdominals, as well as overall conditioning, Gilles says.

3. Running uphill


While running at any incline can benefit your overall health, running uphill calls for greater hip extension, activating the gluteus maximus and hamstrings, Olson says.

4. Cycling


Cycling engages lower body muscles, including your hamstrings, quads, calves, and core, Gilles says. If you want to intensify the booty burn, Olson recommends holding onto the handle bars of your bicycle or stationary bike and standing up while you peddle—just imagine you’re building momentum to get uphill. Note: You may need to amp up the resistance or shift into a higher gear to maintain control in this position.  

5. Rock climbing


If you’re looking to work more muscles than you ever knew you had (including those glutes!), give indoor (or outdoor) rock climbing a try: You’ll work your back (rhomboids, traps, and lats), arms (fingers, forearms, triceps and biceps), shoulders, legs, and butt, Gilles says, noting that you’ll use your glutes every time you step up.

Is a “big butt” better?


Although full butts may be a popular aesthetic, what’s more important than size is functionality: how well your glute muscles serve you while you’re performing daily activities like walking up steps and standing after sitting at your desk for hours, Gilles says.

What’s more, because the glute muscles aid in spinal support, a strong butt decreases the chances that you’ll deal with lower back pain and poor posture, Schultz says. 

The upshot: Which exercises will give you the best glutes?


While there are a myriad of butt-centric and full-body exercises that strengthen the glutes, paying attention to form and challenging yourself with repetitions of the home exercises above, or adding resistance (i.e., using a resistance band or weights) at the gym will get you the derriere you desire, Schultz says. 

How do you know when you’ve challenged yourself enough? When your muscles feel fatigued or your form starts to take a hit, Peterson says.

Finding ways to enjoy the process will make reaching your goal far more rewarding, Peterson continues. A few ways to sprinkle in some fun: Hire a trainer, ask some friends to join you during home workouts or at the gym, and vary your workouts.

--

Jessica DiGiacinto is an associate editor at WW. A health and wellness writer and editor based out of New York, she’s contributed to Popsugar, Bulletproof 360, and Galvanized Media, among other media outlets.

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This article was reviewed for accuracy in June 2021 by Tiffany Bullard, PhD, manager for clinical research at WW. The WW Science Team is a dedicated group of experts who ensure all our solutions are rooted in the best possible research.

Источник: https://www.weightwatchers.com/us/blog/fitness/butt-workout

If you want to build muscle and improve power and endurance, resistance bands are one of the best strength training tools you can use. Unlike dumbbells and kettlebells, resistance bands put less pressure on the joints and can target small and large muscle groups at once. Ranging from light to heavy, there are different levels of resistance you can work with.

"Resistance bands are great because you can bring them with you anywhere, and there are a varying degrees to make it more challenging, or scale it back," says Betina Gozo, Nike master trainer and creator of STRONG with Betina Gozo: Total-Body Fitness In Under 20 Minutes.

Resistance bands are particularly useful for working your lower body, including the legs and glutes, because they force you to move with better form and produce power from the right muscles, Gozo says. If you suffer from knee pain, resistance bands are especially handy for strengthening the muscles around the joint so they can stand up to a heavier load.

"The external feedback of the resistance can help you adjust your stance or think about activating certain muscles to get the most out of the exercise," Gozo says. "For example, if you're someone that tends to let their knees cave in when you squat, placing a resistance band above your knees is a good reminder to drive your knees out," she says. Not sure how to get started? Gozo designed this resistance band leg workout below.

Reps: 15 to 20 reps for two to three rounds

Equipment: One medium to heavy resistance band and a yoga mat.

Apparel: Nike Running Tank, Nike Epic Lux Tights, and Nike Zoom Air Fearless Flyknit 2 AMP Training Shoes.

1Fire Hydrant

The gluteus maximus—the largest muscle in your glutes—get the most love when it comes to butt exercises, but doing more exercises that involve abduction—moving your legs away from the midline—can help you target the smaller muscles. This fire hydrant exercise activates the gluteus medius and minimus by moving against the resistance of the band.

How to do fire hydrants: Place a resistance band just above your knee and get into tabletop position with your hips directly over your knees and your shoulders over your wrists. Engaging your glutes and outer thighs, lift your left knee out to the side without shifting your hips. Be sure to tighten your core so your upper body stays stable. Bring your left knee back to the starting position. Continue for 10 reps before switching sides.

2Tabletop Glute Kickbacks

This variation of kickbacks fires up your glutes while tightening your core. The challenge here will be to keep your upper body and hips square and stable. A good visualization is to imagine pushing the wall behind you with your heel. You can really feel your glutes working. While this exercise primarily works your lower body, it's important to press your hands down on the ground to keep your shoulders in place.

How to do tabletop glute kickbacks: Place a resistance band around the arches of your feet and get into tabletop position with your hips directly over your knees and shoulders over your wrists. Squeezing your glutes and core, kick your left foot directly behind you, forming a straight line from your heel to the top of your head. Continue for 10 reps before switching sides.

3Glute Bridge Pulses

Glute bridges are an excellent way to strengthen the pelvic floor and open up the hips. When you place a resistance band just above your knees, as shown here, you're also engaging your outer thigh muscles to drive your knees out. Just be careful not to lift your hips too high to prevent overarching the low back.

How to do glute bridge pulses: Place a resistance band your thighs, just above your knees. Lie face up on a yoga mat with your knees bent, feet flat on the floor, and arms by your sides. Tightening your glutes and pelvic muscles, press your hips up toward the ceiling and pulse your hips up and down, never letting your butt touch the ground. Continue for 15 to 20 reps. For a a more challenging variation, make it a single-leg glute bridge by lifting one leg off the ground.

4Glute Bridge With Alternating Leg Raise

Your lower abs and stability get tested with this glute bridge exercise. Lifting one leg at a time with a resistance band around your thighs offsets your balance and makes your glutes work harder to keep them lifted off the ground.

How to do a glute bridge with alternating leg raises: Place a resistance band around your thighs, just above your knees. Lie face up on a yoga mat with your knees bent and feet flat on the floor. Tightening your glutes and pelvic muscles, press your hips up toward the ceiling. While keeping your hips lifted and driving your knees out against the resistance of the band, kick your left foot out in front of you and place it back down to the ground. Press your right foot firmly on the ground to help keep your body stable. Then kick your right foot out and place it back down to the ground, pressing your left foot firmly on the ground. Continue alternating sides for 15 to 20 reps.

5Clamshell

Working your inner and outer thigh muscles, the clamshell exercise forces you to move with control and focus on proper form. Widen your thighs so the band stretches as high as you can before lowering your knee back down.

How to do clamshells: Place a resistance band around your thighs, just above your knees. Lie on your right side on a yoga mat and bend your knees. Rest your head on your right hand or on your right forearm, and place your left hand on your left hip. Working against the band, squeeze your glutes and thigh muscles to press your left thigh out as wide as you can. Pause for a moment at the top and then slowly bring your left thigh back to the starting position. This is one rep. Continue for 10 reps before alternating sides.

6Resistance Band Squats

Now that you've mastered a bodyweight squat, you can bring up the intensity of this exercise by incorporating a resistance band. As Gozo previously said, think about driving your knees out to avoid them caving in. Remember to engage your core to keep your chest lifted as well.

How to do squats: Place a resistance band around your thighs, just above your knees. Stand with your feet hip-distance apart and extend your arms out in front of you. Tightening your glutes and core, sit into a squat, pushing your butt back and down. Work against the resistance of the band to drive your knees out. Keeping your weight in your heels, firmly press them down on the ground to stand back up. This is one rep.

7Resistance Band Leg Lifts

As we mentioned earlier, hip abduction is a great way to target the smaller muscles in your glutes. With these resistance band leg lifts, you're also actively squeezing your thighs to out to the sides. Want to make sure you're using the right muscles? Put your hands on your hips to feel the muscles working, Gozo says.

How to do resistance band leg lifts: Place a resistance band around your ankles and stand with your feet hip-distance apart. Tightening your glutes and thighs and balancing your weight on the right leg, lift your left leg out to the side, tightening the band as much as you can without shifting your hips. Moving with control, bring your left foot back to the starting position without letting your foot hit the ground. Continue for 10 reps before switching sides.

8Glute Kickbacks

If you're sick of doing squats, these standing glute kickbacks are a great way to fire up your posterior. Even before you kick your foot behind you, be sure to tighten your glutes and press the opposite foot firmly on the ground to help you balance.

How to do glute kickbacks: Place a resistance band around your ankles and stand with your feet hip-distance apart. Tightening your glutes and tucking your pelvis in, kick your left leg out behind you until the band is tight. Pause at the top before bringing your left foot back to the starting position. Continue for 10 reps before switching sides.

9Lateral Band Walk

While it might look simple, your inner and outer thighs will feel the burn with this resistance band exercise. Here, you want to step your feet out and in wide enough so that the band stays taut throughout the entire time.

How to do a lateral band walk: Place a resistance band around your ankles and stand with your feet hip-distance apart with a slight bend in the knees. Engaging your outer thighs and slightly hinging at the hips, step your left foot to the side so your feet are now shoulder-distance apart. Then step your right foot to the left, bringing your feet hip-distance apart and keeping the band tight. Alternate stepping your feet out and in for about 10 reps on each side.

10Diagonal Band Walk

Improve your hip mobility by mixing up the directions in your band walks. Just like the exercise above, the key here is to keep the band taut the entire time.

How to do a diagonal band walk: Place a resistance band around your ankles and stand with your feet hip-distance apart with a slight bend in the knees. With a slight hinge at the hips, take a wide step up to the right side with your right foot while keeping the band tight around your ankles, then take a wide step up to the left side with your left foot. Continue for a few reps before reversing your steps to walk yourself back to where you started.

11Get More Strength Training Exercises With Our New Workout DVD!

Your body is one of your most powerful strength training tools. Add weights and you’ll see results even faster. Gozo's mix of bodyweight and dumbbell compound movements hit multiple muscles at once so you can tone your arms, glutes, tummy, back, and more in a short amount of time. Pick up her new DVD today!

Tiffany AyudaTiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.prevention.com/fitness/workouts/g29485708/resistance-band-exercises-for-legs/

It is the age of yoga pants and booty shorts. This is exactly why you need this 20 minute legs and booty workout at home to build a flawless lower body.

We’ve put together 6 exercises that you can easily do at home. You’ll just need to make a DIY squat bar for this, we’ve mentioned how to make it below. Apart from just looks, having a powerful lower body has a plethora of health benefits.

A powerful lower body helps in supporting your pelvis. It helps to strengthen bone health, especially important for those vulnerable to old-age arthritis. A strong butt aids in workouts, running, having proper posture and even playing sports.

We spend a majority of our time sitting in one position. Whether it’s from one couch to another or just sitting at our desks during work hours. This makes our glutes go in to idle mode. This is bad because our glutes are responsible for supporting our other muscle groups. Idle glutes or under-performing glutes can contribute to back pain.

All in all, this legs and booty workout at home doesn’t just get you in much needed shape, but also helps build essential strength to live a healthy and active life. Let’s get started!

The Equipment You Need For This Legs And Booty Workout At Home

This is workout is in continuation with our at home workout series. While this workout uses some homemade equipment, the other ones don’t require any equipment. You can work out your legs and booty without any equipment too.

For this 20 minute workout, you’ll need to make DIY squat bar at home. You’ll need two backpacks and a curtain rod. Fill each backpack with equal weight. While you can’t balance each backpack optimally. Try eyeballing it as carefully as you can. Balance is key to squats and it helps build even muscles on each side.

Using gravity and body weight to build glutes, legs and gluteus maximus is an excellent way to tone your shape. However, using a barbell during squats is a power move that helps build mass quicker. That is why we used a makeshift rod to make this work out even more effective.

The 20 Minutes Legs And Booty Workout At Home

This circuit consist of 3 exercises and each exercise has two variations. A total of 6 movements to help you tone your lower body. You should have ample space, your DIY barbell and a mat for comfort before you can get started. Each set consists of working out for 30 seconds. That means you should push out as many reps as you can in 30 seconds and then take a 30 second break.

If the 30 second rule is a bit harder to follow, fit in 10 to 12 reps in each set with a 30 second break.

Body Weight Squats:

Get into squat position and keep your feet shoulder-width apart to engage your core. Bend your knees and go down pushing your butt outwards, focus the pressure on your glutes and hamstrings. Make sure you are not exerting force on your knees or quads.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to bodyweight squats at home for a legs and booty workout

Glute Bridges:

Lie on your back with your face facing upwards. Now, bend your knees and keep your feet hip-width apart from each other. Putting pressure on your core, push your hips upwards. Make sure you exert force on your glutes. Hold your position when your hips are at the top and then return to the original position.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

Pulse Squat:

A variation of a normal squat that is bound to make your glutes burn red-hot. Start in your normal squat position with your feet shoulder width apart. Now, when you go down, hold. In the bottom position do not come fully back up. Instead do a few pulses, a movement where you move a few inches up and then down.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to do pulse squats at home

Glute Bridges With Abduction:

Lie on your back and face up again as you did during normal glute bridges. Place a water bottle or use one of the backpacks you filled up on your hips. With your knees bent and feet hip-width apart, push your hips upward and hold for a few seconds.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to do glute bridges with abduction at home for a legs and booty workout

Lunge Jumps With Left Leg Forward

This is an advanced variation of lunges. You put your left leg forward and get in to basic lunge position. Now simply jump up maintaining this position as you come back down. Do not jump too high that you can not maintain balance when coming down.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to do a lunge jump with leg forward

Lunge Jumps With Right Leg Forward

This is the last exercise in this legs and booty workout at home. Switch your legs with the right one being in front now. Remember to maintain your position when you jump. Landing elegantly back in the same position like a seasoned ballerina is the key to this movement.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to do lunge jumps for a complete legs and booty workout at home

You can always increase the set and reps for a more invigorating burn when doing this circuit. This circuit was designed to be done in under 20 minutes because lets face it, time is of the essence. The Covid-19 pandemic has shifted every gym enthusiast into working out at home. Working with just your body weight doesn’t mean that you won’t add on mass. You can build a heavenly chest or burn fat at home without any equipment.

Key Takeaway From This Easy Legs And Booty Workout At Home

Complete legs and butt workout

This easy legs and booty workout at home is not just good for building a voluptuous lower body. Working out your lower body has numerous health benefits as we talked about in this blog. Working out is also a major way to boost your mental health at home. This workout is one of many home workouts brought you to by Squat Wolf to keep you productive at home.

If you want to take your home workouts to the next level, add a resistance band to the mix for a vigorous workout that helps build strength and lean muscle quickly. With just a bit of dedication and consistency you can build a show-stopping figure right from your living room.

This entry was posted in Workout. Bookmark the permalink.
Faizan Khalid

I love browsing endless forums on Reddit or just reading someone's article is perhaps one of the greatest treasures of the internet, this and memes. Apart from reading, I love going on long runs, listening to music and finding cooking videos online that I can replicate at home.

Источник: https://squatwolf.com/blog/20-min-legs-and-booty-workout-at-home/

10 Home leg Workouts to add to your Exercise Regime

It’s not always possible to get to the gym, work commitments, family life, the weather, we all get those days from time to time. To help you out, we’ve put together 10 fantastic home leg workouts to try in the comfort of your own living room. Don’t forget warm up first, however!

Exercise at Home with Everyone on DemandCheck out our Home Workouts

squat home leg exercises

Squat

A good old squat is the go-to stretch to really get those thighs and glutes working hard. Squats can be difficult at first as sometimes you naturally want to bend your knees. If you are sitting on a chair, lean forward, lift yourself up slightly, and remove the chair so the weight is on your heels. There’s your squat position!

Lunge

Ever tied your shoelace? You’ve been lunging all this time, probably without even knowing it! If you’re going to be exercising at home then the lunge is a great home leg workout. Take a large step forward with a leg (as most people tend to use legs to move about) and lower the other leg. It’s important to keep your front shin vertical and your rear foot stretched out behind you. A successful lunge will work your hips, hamstrings, quads and glutes.

Single-Leg Calf Raises

Even standing on tiptoes can be a great stretching mechanism. Stand with your feet apart, and hands on hips, raise your left knee up to hip level, and then stand on your tiptoes on your right foot. It’s a lot harder on just one foot, isn’t it? But this is an absolute gem of a home leg workout to stretch those calves. Swap legs and repeat and you’ll be springing around the house in no time.

Pistol Squats

A little bit harder than the regular squat, but if you’ve mastered those, then give these a go. Instead of squatting on both legs, squat on one leg and keep the other straight. So while you’re sitting back into a regular squat on one leg, lift the other to about hip height. It’s trickier, but will really power those glutes into overdrive!

squat jump home leg exercises

Squat Jumps

A natural progression from the standard squat is the squat jump. When you’re mid-squat, take a jump! Into the air, as high as you can (keeping an eye out for any low-hanging light shades), and when you land, go straight into another squat. It’s boss level squatting and a hugely effective home leg workout.

High Knee toe Taps

One of the benefits of doing leg workouts at home is that you don’t have to find any gym equipment. If you’ve got a hard chair, robust low table or perhaps a small wall if you’re doing it in the garden, you can utilise these in your home workout with a high knee toe tap. Put your hands on your hips and a toe on the chair, or whatever you’re using, and then swap legs and tap your right foot on the chair, alternating sides rapidly, or at a comfortable speed. It’ll certainly get your heart racing, and your legs moving. (Everyone Active takes no responsibility for any damaged furniture!)

Wall Sits

Feared by PE students up and down the country, the wall sit is a true test of stamina and strength in the leg department. Yet, it’s one of the easiest home leg workouts you can do. Find a wall (a nice, smooth, vertical type), lean with your back against it and slide down until your legs are at a right angle. When the thighs are parallel to the ground, you’ll feel it! Your legs will be working overtime to keep you up, but don’t overdo it, you need those muscles to stand back up!

leg raises home leg workouts

Leg Raises

Leg raises are some of the best home leg workouts you can do. The best leg raises you can try when exercising at home are side and inner thigh. You need a bit of lying down room so find yourself a nice spacious bit of the house, lie down and try the raises. For a side leg raise, lie on your side with your legs straight, one above the other. Use your arm to prop your torso up so your upper body isn’t lying on the floor, and use your hip muscles to lift your top leg toward the ceiling, nice and steady.

For more of a challenge, shuffle around for the Inner Thigh lift. Instead of lifting your top leg to the ceiling, cross it over your bottom leg so the foot is in front of the other knee, and the foot is pointing the same way as your torso is facing. Now lift your bottom leg towards the ceiling. It won’t get as high, and it will feel more of a struggle, but a few of these will really boost your flexibility as those muscles grow.

Quad Hip Extension

You may know this home leg workout as the Glute Kickback. You’ll start on your hands and knees (so you’ll get a good close-up view of whether you need to do the vacuuming) and with your spine straight, making sure your upper body is completely straight and level. Then, lift one leg so your heel is pointing towards the ceiling, but keeping it straight and not bending your knee. This will give your glutes a tense squeeze and get the blood pumping.

walking home leg workouts

Go For A Walk!

Okay, it might not be a bona fide “at home” exercise, but if you can, go for a short walk – alone, or with your family – down the road and back. Walking is vastly underrated as an exercise and frequent walks will improve your health, burn calories and build stamina.

And there you are, ten wonderful workouts to remind those legs that just because you’re in the house, doesn’t mean they can’t be doing something active! Whether you can’t get to the gym or you just prefer working out at home, there’s a wealth of warmups you can be doing in the comfort of your own home.

Exercise at Home with Everyone on DemandCheck out our Home Workouts

The Everyone Member Shop

Everyone Active has opened its own online shop that’s packed with fantastic quality fitness equipment that’s perfect for helping you work out at home at incredible prices. Follow the link below to find out more.

The Everyone Member Shop

Источник: https://www.everyoneactive.com/content-hub/home-workouts/10-home-leg-workouts/

It is the age of yoga pants is dark chocolate hummus good for you booty shorts. This is exactly why you need this 20 minute legs and booty workout at home to build a flawless lower body.

We’ve put together 6 exercises that you can easily do at home. You’ll just need to make a DIY squat bar for this, we’ve mentioned how to make it below. Apart from just looks, having a powerful lower body has a plethora of health benefits.

A powerful lower body helps in supporting your pelvis. It helps to strengthen bone health, especially important for those vulnerable to old-age arthritis. A strong butt aids in workouts, running, having proper posture and even playing sports.

We spend a majority of our time sitting in one position. Whether it’s from one couch to another or just sitting at our desks during work hours. This makes our glutes go in to idle mode. This is bad because our glutes are responsible for supporting our other muscle groups. Idle glutes or under-performing glutes can contribute to back pain.

All in all, this legs and booty workout at home doesn’t just get you in much needed shape, but also helps build essential strength to live a healthy nearest pnc bank from my location active life. Let’s get started!

The Equipment You Need For This Legs And Booty Workout At Home

This is workout is in continuation with our at home workout series. While this workout uses some homemade equipment, the other ones don’t require any equipment. You can work out your legs and booty without any equipment too.

For this 20 minute workout, you’ll need to make DIY wells fargo change email address bar at home. You’ll need two backpacks and a curtain rod. Fill each backpack with equal weight. While you can’t balance each backpack optimally. Try eyeballing it as carefully as you can. Balance is key to squats and it helps build even muscles on each side.

Using gravity and body weight to build glutes, legs and gluteus maximus is an excellent way to tone your shape. However, using a barbell during squats is a power move that helps build mass quicker. That is why we used a makeshift rod to make this work out even more effective.

The 20 Minutes Legs And Booty Workout At Home

This circuit consist of 3 exercises and each exercise has two variations. A total of 6 movements to help you tone your lower body. You should have ample space, your DIY barbell and a mat for comfort before you can get started. Each set consists of working out for 30 seconds. That means you should push out as many reps as you can in 30 seconds and then take a 30 second break.

If the 30 second rule is a bit harder to follow, fit in 10 to 12 reps in each set with a 30 second break.

Body Weight Squats:

Get into squat position and keep your feet shoulder-width apart to engage your core. Bend your knees and go down pushing your butt outwards, focus the pressure on your glutes and hamstrings. Make sure you are not exerting force on your knees or quads.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to bodyweight squats at home for a legs and booty workout

Glute Bridges:

Lie on your back with your face facing upwards. Now, bend your knees and keep your feet hip-width apart from each other. Putting pressure on your core, push your hips upwards. Make sure you exert force on your glutes. Hold your position when your hips are at the top and then return to the original position.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

Pulse Squat:

A variation of a normal squat that is bound to make your glutes burn red-hot. Start in your normal squat position with your feet shoulder width apart. Now, when you go down, hold. In the bottom position do not come fully back up. Instead do a few pulses, a movement where you move a few inches up and then down.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to do pulse squats at home

Glute Bridges With Abduction:

Lie on your back and face up again as you did during normal glute bridges. Place a water bottle or use one of the backpacks you filled up on your hips. With your knees bent and feet hip-width apart, push your hips upward and hold for a few seconds.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to do glute bridges with abduction at home for a legs and booty workout

Lunge Jumps With Left Leg Forward

This is an advanced variation of lunges. You put your left leg forward and get in to basic lunge position. Now simply jump up maintaining this position as you come back down. Do not jump too high that you can not maintain balance when coming down.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to do a lunge jump with leg forward

Lunge Jumps With Right Leg Forward

This is the last exercise in this legs and booty workout at home. Switch your legs with the right one being in front now. Remember to maintain your position when you jump. Landing elegantly back in the same position like a seasoned ballerina is the key to this movement.

Reps: 30 seconds or 10 to 12 reps

Rest: 30 seconds

Sets: 3

How to do lunge jumps for a complete legs and booty workout at home

You can always increase the set and reps for a more invigorating burn when doing this circuit. This circuit was designed to be done in under 20 minutes because lets face it, time is of the essence. The Covid-19 pandemic has shifted every gym enthusiast into working out at home. Working with just your body weight doesn’t mean that you won’t add on mass. You can build a heavenly chest or burn fat at home without any equipment.

Key Takeaway From This Easy Legs And Booty Workout At Home

Complete legs and butt workout

This easy legs and booty workout at home is not just good for building a voluptuous lower body. Working out your lower body has numerous health benefits as we talked about in this blog. Working out is also a major way to boost your mental health at home. This workout is one of many home workouts brought you to by Squat Wolf to keep you productive at home.

If you want to take your home workouts to the next level, is there national holiday tomorrow a resistance band to the mix for a vigorous workout that helps build strength and lean muscle quickly. With just a bit of dedication and consistency you can build a show-stopping figure right from your living room.

This entry was posted in Workout. Bookmark the permalink.
Faizan Khalid

I love browsing endless forums on Reddit or just reading someone's article is perhaps one of the greatest treasures of the internet, this and memes. Apart from reading, I love going on long runs, listening to music and finding cooking videos online that I can replicate at home.

Источник: https://squatwolf.com/blog/20-min-legs-and-booty-workout-at-home/

Sculpt and Tone Your Legs and Butt With This Intense, Tried-and-True Gym Workout

You know you had a good workout when it leaves you sore for the next three days. It's the hurts-so-bad-but-feels-so-good sore that has you struggling to walk up a flight of stairs or sit down on the toilet. If you're into that type of sweat sesh, get prepared for this intense, hour-long workout targeting your glutes, quadriceps, and hamstrings. Go HAM during your next gym session with this tried-and-true workout from yours truly!

60-Minute Leg and Butt Gym Workout

Barbell Front Squats — three sets of eight reps

Dumbbell Walking Lunges — three sets of 10 reps, each leg

Barbell Wells fargo app change address Thrusts — three sets of 10 reps

Bulgarian Split Squats — three sets of 12 reps, each leg

Hex Bar Deadlift — three sets of 10 bum and leg workout at home Leg Extension — three sets of eight reps, each leg

Hamstring Curls — three sets of 12 reps

Take 60 to 90 seconds of rest in between each set.

Источник: https://www.popsugar.com/fitness/60-Minute-Leg-Butt-Workout-44715652

The 12 Best 15-Minute Butt Workouts On YouTube

Even though your glutes are the largest muscle in your body, you don’t have to spend a full hour exercising them. If you’re short on time but still want to give your all-important booty some love, these 15-minute butt workouts — all of which are on YouTube — can help you feel the burn in a flash.

Exercising your buns comes with a host of benefits, including strengthening your glutes and the surrounding muscles, boosting lower-body bone and joint health, and improving your body’s ability to function in everyday life. Your peach is at the center of your body, after all, and powers you through so many of your daily movements. And, much like butts bum and leg workout at home, glute workouts come in all forms — from weighted circuits to bodyweight intervals and Pilates-style sessions. So you can pick your favorite fitness modality as you reap what banks offer free checking accounts near me those perks.

Whether you’re looking for a quick HIIT sesh or a gentler yoga flow (yes, you can strengthen your glutes through yoga) to squeeze in between Zoom meetings or social appointments, these are the 12 best 15-minute butt workouts on YouTube that will add the booty burn to your sweat sesh.

Resistance Band Butt Workout

Merely adding a resistance band to a butt workout can add a serious challenge. In this 15-minute class, YouTuber Nicola will show you how to incorporate the small but mighty piece of fitness equipment into glute exercises so you can maximize the burn.

Pilates For Your Booty

If you’re a fan of Pilates, then you’ll love this butt-focused session from fitness influencer Cassey Ho. High repetitions of small but muscle-quaking movements that target your glutes will have your backside on fire (in a good way).

Equipment-Free Glutes Sequence

You don’t need any equipment for this butt-strengthening sesh — in just 15 minutes, this bodyweight workout will help you build glute strength using everything from classic squats to creative hip bridge and lunge variations.

No-Standing Butt Workout

You don’t even have to stand in this butt workout. Sweat through bum-targeted donkey kicks and hip bridges while remaining on your mat.

One Exercise Per Minute Sesh

Dumbbell Strength Session

Grab your dumbbells and move through this YouTube workout for some butt-focused resistance training. It’ll guide you through strength-building exercises and brief periods of rest to challenge your glutes and hamstrings in mere minutes.

Glute-Strengthening Dance Workout

Shake your hips while strengthening your glutes with this dance-based workout. Wear a resistance band (or not) while you groove through different exercises (disguised as bum and leg workout at home dance moves) to take your sweat sesh to a whole other level.

Kettlebell Circuits

All you need is one kettlebell to slay this short butt workout. From kettlebell swings to weighted deadlifts, you’ll cycle through three rounds of booty exercises to complete this simple but challenging sequence.

Источник: https://www.bustle.com/wellness/15-minute-butt-workouts-youtube

Butt workout: 15 exercises for a stronger booty

Whether you describe your butt as saggy, flat, or full, butt workouts can help you sculpt and strengthen your glutes, i.e., the group of three muscles that make up your booty:

  • Gluteus maximus: The largest muscle in the butt, the gluteus maximus is largely responsible for the shape of your butt. More importantly, it facilitates hip mobility to help you stand up from a chair or walk up a hill and supports the pelvis to keep you upright.
  • Gluteus medius: Located beneath the gluteus maximus, this thick muscle is primarily responsible for hip extension and rotation.
  • Gluteus minimus: Positioned below the gluteus medius, this muscle works to stabilize the thigh bone in its socket.

Beyond—or rather, beneath—the glutes, are your hamstrings, the muscle group that runs down the back of comenity big lots credit card login thighs. Strong hamstrings help enhance the distinction between the back of the legs and the butt to create a “lifted” look, says celebrity trainer Gunnar Peterson, CSCS. Because different movements activate different muscles that comprise and surround the butt, it’s important to incorporate a variety of exercises into your routine.

Ready to build your booty? To see results, devote at least two days a week to a focused glute circuit like the one below, Peterson says. On the other days, focus on cardio, core work, and strength-training different areas of the body to help keep your fitness regime balanced. 

And if you’re totally new to working out? Pick just one or two of the exercises listed below to practice a few times a week. Gradually increase your reps and sets (i.e., on a weekly basis) as you get more comfortable with the moves—and stronger. 

10 butt exercises you can do at home


There are countless ways to activate your glutes and legs without any equipment, says Pat Gilles, CSCS and owner of Pat’s Gym in Madison, WI. (Note: While you can begin practicing the following exercises as soon as, well, now, it’s always a good idea to talk to your doctor before starting any new kind of exercise routine.)

1. Donkey kicks

Perform this move correctly, and you’ll feel the burn in both your gluteus maximus and core.

How to do it: Kneel on your hands and knees with your wrists under your shoulders and your knees beneath your hips. Keeping your tummy tight, spine neutral (not arched), and knees bent 90-degrees, engage your glutes as you raise one heel behind you and toward the ceiling until your thigh is almost parallel to the floor. Return to your starting position with control to complete one rep. Repeat 15 to 20 times, then switch sides. Start lot model modular homes for sale two sets per side and build up to three or four. 

2. Bridge

Bridges help build strength in the muscles around the hip joint and improve the stability of the torso. They’re one of the most impactful exercises on glute development, Gilles says. 

How to do it: Lie on your back with your knees bent and feet flat on the floor, hips-width apart. Squeeze your butt to lift your hips toward the ceiling until your body forms a straight line between your knees and shoulders. Then return to your starting position with control to complete one rep. Do two to three sets of five to eight reps.

3. Elevated bridge

Placing your feet on an elevated surface while performing a bridge increases your range of motion, activates your hip flexors and stretches your glutes at the same time, Gilles says. 

How to do it: Lie on your back and place your heels hips-width apart on a firm, elevated surface such as a steady chair or coffee table. Squeeze your butt and drive through your heels to lift your hips toward the ceiling until your body forms a straight line between your knees and shoulders. Then return to your starting position with control to complete one rep. Perform two to three sets of five to ten reps.

4. Fire hydrant

Fire hydrants work your hip abductors and your gluteus medius specifically, Peterson says, adding that the moves can contribute to the overall “roundness” of the booty.

How to do it: Start on your hands and knees, with your wrists beneath your shoulders. Make sure your back is neutral, and your abdominal muscles are engaged. Keeping your right knee bent at 90 degrees, lift it out to the side until you reach hips height. Return to your starting position to complete one rep. Perform two to three sets of 10 to 12 reps per leg.

5. Reverse lunge

A reverse lunge works your glutes and hamstrings both when you lower yourself to the ground and push yourself back security federal savings bank logansport, says Michele Olson, PhD, FACSM, CSCS, senior clinical professor of sport science at Huntingdon College in Montgomery, Alabama. This type of lunge variation is also more knee-friendly than forward or walking lunges, she adds. 

How to do it: Stand with your feet hip-width apart. Take a large step backward with one foot. Keeping your shoulders over your hips, abdominal muscles engaged, and hands on your hips, bend both knees until your rear knee nears the floor. Engage your butt muscles to return to starting position. Do two to three sets of 10 lunges per side.


6. Curtsy lunge

This lunge variation challenges your balance and works the outer area of your glutes, including the gluteus medius, Olson says. 

How to do it: Stand with your feet hips-width apart, hands on hips. With your right leg, take a large step diagonally backward behind your left. Keeping your core tight and shoulders above your hips, bend both knees until your rear knee hovers just above the ground. Push through the front heel as you extend both knees and bring your right leg back to its starting position. Do two to three sets of eight to 10 lunges on each leg.

7. Chair squat

Whether you’re looking to improve your athletic ability, reduce your risk of injury, or maintain mobility as you age, squats are a critical exercise. Using a chair to guide the movement can activate the hips and help beginners progress to air squats, according to Gilles.

How to do it: Stand in front of the chair as though you’re about to sit down, feet hips-width apart. Keep tummy tight as you bend your knees, keeping them behind the toes. Just before your butt graces the seat, engage your butt and thighs to return to standing. Do this for two sets,10 to 15 reps per set. 

Once you feel strong and comfortable in this first variation, Gilles recommends using the chair to perform a slightly deeper squat: Using a chair that is substantial enough to support your weight, stand behind it with both hands on the back for balance as you lower into the squat position described above.

8. Wall squat

If you’re still working on proper squat form, wall squats are a safe way for beginners to practice. Incorporating wall squats into your routine may also benefit your posture, according to a small 2015 study published in the Journal of Physical Therapy Science.

How to do it: Stand with your back leaning against a wall, feet hips-width apart. Keeping your knees above your ankles, slowly shuffle your feet forward as you bend your knees until your thighs are parallel to the floor. Keep the abdominal muscles tight and your spine pressed against the wall. Hold the position for 20 to 60 seconds, then reverse the initial movement to return to your starting position. Repeat up to five times, resting briefly between reps.

9. Standing leg circle

This simple exercise promotes balance and hip flexiblity, Gilles says. While it isn’t necessary, if you happen to stock your home gym with a small looped resistance band, positioning it around your knees throughout the movement can help with “full gluteal contractions” (i.e: squeezing and releasing), he adds.

How to do it:  Stand with your feet hips-width apart, hands on hips. (Optional: Lean on a wall or char for balance and support.) Keeping your shoulders above your hips, engage your abdominal muscles as you lift your right leg to the side about four to six inches off the ground. Keeping the toes pointed, draw a clockwise circle with your leg. Repeat eight times, then switch directions and repeat. Perform two to four sets on each leg. 

10. Walking lunge

Walking lunges not only target your glutes and hamstrings, they’re another great exercise for improving your balance, Gilles says.

How to do it: Stand with your feet hips-width apart and hands on your hips (or one hand on the back of a sturdy chair for beginners). Keeping your shoulders stacked over your hips and front knee behind your front toes, take a large step forward with your right leg, then bend both knees until your left knee nearly touches the floor. Pause for a second, then push through your right heel as you extend both legs and take a large step forward with your left foot, lower into a lunge, and continue. Perform two to four sets of 10 to 20 reps on each leg.

Tip: Varying the length of your steps can affect which muscles are activated: Shorter steps will target the quads, while longer steps will target your glutes.

5 butt workouts outside the home


When you’re ready to get out and work those glutes, these activities can activate your butt, legs, and upper body—all without heavy weight lifting at the gym:

1. Swimming in the what counties are near me


“Swimming utilizes a diverse and extensive selection of muscles in the body, including the gluteal muscles,” says Krista A. Schultz, MEd, CSCS and exercise physiologist. Paying attention to your glutes by squeezing them while you swim can help increase the booty benefits, as can using a bum and leg workout at home, or flippers while swimming freestyle, she continues. 

2. Sled pulls and pushes 


A sled you see at the gym isn’t the same type of sled you’d use to cruise down a snowy hill: It’s an object designed to carry weight and slide across a surface when pushed or pulled. The benefits of pulling and pushing a sled include strengthening the glutes, hamstrings, and abdominals, as well as overall conditioning, Gilles says.

3. Running uphill


While running at any incline can benefit your overall best seller bb cream in philippines, running uphill calls for greater hip extension, activating the gluteus maximus and hamstrings, Olson says.

4. Cycling


Cycling engages lower body muscles, including your hamstrings, quads, calves, and core, Gilles says. If you want to intensify the booty burn, Olson recommends holding onto the handle bars of your bicycle or stationary bike and standing up while you peddle—just imagine you’re building momentum to get uphill. Note: You may need to amp up the resistance or shift into a higher gear to maintain control in this position.  

5. Rock climbing


If you’re looking to work more muscles than you ever knew you had (including those glutes!), give indoor (or outdoor) rock climbing a try: You’ll work your back (rhomboids, traps, and lats), arms (fingers, forearms, triceps and biceps), shoulders, legs, and butt, Gilles says, noting that you’ll use your glutes every time you step up.

Is a “big butt” better?


Although full butts may be a popular aesthetic, what’s more important than size is functionality: how well your glute muscles serve you while you’re performing daily activities like walking up steps and standing after sitting at your desk for hours, Gilles says.

What’s more, because the glute muscles aid in spinal support, a strong butt decreases the chances that you’ll deal with lower back pain and poor posture, Schultz says. 

The upshot: Which exercises will give you the best glutes?


While there are a myriad of butt-centric and full-body exercises that strengthen the glutes, paying attention to form and challenging yourself with repetitions of the home exercises above, or adding resistance (i.e., using a resistance band or weights) at the gym will get you the derriere you desire, Schultz says. 

How do you know when you’ve challenged yourself enough? When your muscles feel fatigued or your form starts bum and leg workout at home take a hit, Peterson says.

Finding ways to enjoy the process will make reaching your goal far more rewarding, Peterson continues. A few ways to sprinkle in some fun: Hire a trainer, ask some friends to join you during home workouts or at the gym, and vary your workouts.

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Jessica DiGiacinto is an associate editor at WW. A health and wellness writer and editor based out of New York, bum and leg workout at home contributed to Popsugar, Bulletproof 360, and Galvanized Media, among other media outlets.

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This article was reviewed for accuracy in June 2021 by Tiffany Bullard, PhD, manager for clinical research at WW. The WW Science Team is a dedicated group of experts who ensure all our solutions are rooted in the best possible research.

Источник: https://www.weightwatchers.com/us/blog/fitness/butt-workout

Pumping iron isn’t the only way to strengthen your legs. Weight training typically targets the big guns—the quads, hamstrings, and glutei maximi—and neglects the smaller muscles critical for balance and joint stability, such as the hip abductors and adductors, the flexors, and the obliques. Training with resistance bands is one of the best ways to work every muscle in the lower body, and you can do it anywhere.

Kate Ligler, a National Academy of Sports Medicine–certified personal trainer and an endurance coach with MindBody, and Brian Slaman, the director of precision training at Flywheel Sports, use and coach with resistance bands all the time. So we reached out to them for a sampling of the best leg-specific resistance-band exercises.

Read on for ten resistance-bands moves for the lower body.

The Workout

Do these exercises as a circuit. Complete one set of each with a one-minute rest between rounds. For a total leg day, start with three to four rounds of four to six exercises (try to balance out the target muscle groups, cycling through exercises that work different parts of the leg). If paired with upper-body exercises, pick three or four moves. Add more exercises and rounds as you get stronger. All you’ll need is a set of bum and leg workout at home resistance bands (also known as mini bands).

Focus on proper form and not the number of repetitions. “For all of the exercises,” Slaman says, “keep your core engaged so your back stays supported.”

How to Choose the Right Resistance Band

Resistance bands come in different weights, typically ranging from extralight to ultraheavy. Some exercises are harder than others, and you’ll likely need to switch between different bands. The right band is the one that lets you complete 12 to 15 reps, working to get in those last reps but all with good form. If your form breaks before 12 reps, pick a lighter band. If you can easily complete 15 or more reps, move to the next level of resistance. You can double or triple up on bands if you don’t have a wide range of weights or if you need the extra resistance.

The Moves

Lateral-Band Steps

What they do: Strengthen the hip-abductor muscles (the gluteus medius, gluteus minimus, and tensor fasciae latae) and quads.

How to do them: Place a resistance band around both legs, and position it just above the knees (easier) or around the ankles (harder). Assume a quarter-squat position, with your feet pointed forward, hip width apart. With the right foot, step right roughly 12 inches, and then, with control, step in with the left foot the equivalent distance so that your feet are back to a hip-width distance apart. Repeat in the opposite direction, and continue alternating steps side to side.

Maintain an athletic stance (don’t stand up between steps) and keep tension in the band throughout the exercise. You should feel this on the outside of your hips and thighs. For an extra quad workout, perform the exercise from a deeper squat (knees bent to around 90 degrees) without standing up between steps.

Reps: 12 to 15 on each side. Alternate directions every rep.

One and One-Quarter Squats

What they do: Strengthen the glutes, quads, and hamstrings, while engaging the hip-abductor muscles to train correct knee position and stability.

How to do them: Place the band above your knees and enter an athletic stance, with your feet shoulder width apart, your chest upright, and your core engaged. Squat until your knees are bent to around 90 degrees (for more difficulty, go lower if you have the hip mobility and can maintain good form). From the bottom of the squat, stand up one-quarter of the total distance, and then lower once again, like a mini squat within the squat, before standing all the way up to complete one repetition. Drive your knees outward against citizens bank union square somerville band throughout the movement.

Reps: 12 to 15.

Single-Leg Stands

What they do: Strengthen the quads and glutei maximi, while engaging the glutei medii to train correct knee position and stability.

How to do them: Place the band above your knees. Sit on the edge of a bench or chair, ideally one at a height where your knees are bent to 90 degrees when sitting (the higher the seat, the easier). Tilt your torso forward slightly so that your chest is in front of your hips. Then lift one foot off the floor by an inch or so, and with the opposite foot firmly planted on the ground, stand up on that one leg until it is fully extended. Slowly return to a seated position for one repetition. Keep a consistent hip-width space between your knees throughout the movement.

Knee position is key. On the standing leg, focus on keeping your knee in line with your leg by pushing out against the band instead of allowing it to collapse or dip inward. “In general, when your knee collapses inward, that is because your quad and inner thigh are overcompensating for a weak gluteus medius,” says Ligler. That can stress the knee joint over time. This exercise activates the gluteus medius to train knee stabilization during a single-leg stand—a common movement pattern when hiking, running hills, or climbing—and it’s a great way to prevent knee pain.

Reps: 12 to 15 on each side. Either alternate legs every rep (easier), or complete all reps on the same leg, lightly touching the seat but not fully sitting down, before switching sides (harder).

Standing Glute Kickbacks

What they do: Strengthen the glutes and hamstrings.

How to do them: Place the band around your ankles, and stand with your feet hip width apart. Engage your core muscles, shift your weight onto one leg, and with the opposite leg, slowly kick backward about six to eight inches. Reverse the movement with control, and with your raised foot, gently tap the ground just behind your planted foot. This equals one repetition.

Focus on balance and form. Stable, level hips are key. If your hips dip or twist, or if your lower back arches in compensation, you’re likely kicking back too far or using too heavy a resistance band. Your glutes and hamstrings should be doing all of the work here.

Reps: 12 to 15 on each side. Complete all reps on one leg, then switch to the other.

Clamshells

What they do: Strengthen the glutei medii and obliques.

How to do them: Place the band above your knees, and lie on your side, with your knees bent to 90 degrees. Prop your head up on your hand, rest it on your biceps, or support yourself with your lower arm. Engage your core, keep your feet pressed together, and drive your top knee toward the ceiling as far as you can without compensating form. Slowly bring it down again for one repetition.

Keep your hips stacked and perpendicular to the floor throughout the exercise. “If you tilt your pelvis back, it’s an indication that you’ve done too many reps or you need a lighter resistance,” says Slaman.

Reps: 12 to 15 on each side. Complete all reps on one side first before doing the other side.

Runner’s Extensions

What they do: Strengthen the abdominals, hip flexors, and quads.

How to do them: Lie on your back, and loop the band around the center of both feet. Then lift your feet off the ground so that your knees and hips are bent to 90-degree angles and your shins are parallel to the ceiling. Keep your feet and knees hip width apart to maintain tension in the band. Tighten your core, and hold one leg firmly in place (the anchor leg) while you press against the band to fully extend the opposite leg. Slowly reverse the movement for one repetition. Flex your foot on the anchor leg to prevent the band from sliding off.

The anchor leg does all the work here, and your goal is to keep it perfectly stabilized while it holds the tension created by the band and the extension leg. “When the anchor leg breaks, meaning you’re not able to continue to hold a 90-degree angle at your hip and behind your knee, that’s when you’re done on this exercise,” says Ligler.

Reps: 12 to 15 on each side. Alternate sides every rep.

Side-Lying Leg Lifts

What they do: Strengthen the hip-abductor muscles.

How to do them: Place the band above your knees (easier) or around your ankles (harder). Lie on your side with your legs straight and stacked. Prop your head up on your hand, rest it on your biceps, or support yourself with your lower arm. Lift your upper leg toward the ceiling as high as you can without hiking your hip, then slowly lower it for one repetition. Keep your upper leg in line with your bottom leg throughout the movement. Focus on tempo—slow and steady—and good form.

Reps: 12 to 15 on each side. Complete all reps on one side first before doing the other side.

Squat Jacks

What they do: Target the glutei medii, quads, and calves.

How to do them: Place the band above your knees (easier) or around your ankles (harder). Assume a quarter-squat position, with your feet pointed forward, hip width apart—like you would for lateral-band steps. Jump your feet out to each side, approximately four to six inches, and immediately back to the starting position for one repetition. Continue as quickly as you can while keeping good form. Maintain a still upper body throughout the exercise. Your torso and head should essentially remain in place while your legs do all the work.

Reps: 12 to 15.

Monster Walk

What it does: Targets the glutei maximi.

How to do it: Place the band around your ankles. Stand with your feet hip width apart, engage your core, bend your knees slightly, and hinge forward at the hips to enter an athletic stance. Then take alternating steps backward (each step should be roughly eight to ten inches in length) while maintaining an equal distance between your feet and tension in the band. Focus on your hips: they should stay square night at the museum 2 123movies forward) and level throughout the exercise.

If your hips begin to twist, you’re likely fatigued or taking too large of steps. If that’s the case, take smaller steps or switch to a lighter resistance band.

Reps: 12 to 15 on each side.

Hip Bridges

What they do: Target the glutes and hamstrings.

How to do them: Place the band above your knees. Lie on your back, with your feet flat on the floor, hip width apart. Engage your abs and squeeze your glutes as you press down through your heels to lift your pelvis off the floor, until your knees reach a 90-degree bend. Slowly reverse the movement for one repetition. Push your knees out against the band to keep them in line with your shoulders and feet throughout the movement.

Make it harder by lifting one foot off the ground an inch and pushing solely with the opposite leg. Alternate reps.

Reps: 12 to 15.

Источник: https://www.outsideonline.com/health/training-performance/best-resistance-bands-exercises-legs/

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We’re all for learning (and sharing) ways to tighten, lift, and tone the rear. That’s why for our latest 10-minute fitness guide, we had one of Kourt’s trainers, Amanda Lee, provide a routine guaranteed to make your buns burn. The moves also focus on legs and saddlebags, so it’s a true lower-body workout. Keep this routine (plus our arms and core versions) bookmarked for the next time you’re in a time crunch and still want to squeeze in a sweat. Find out how to poosh your booty exercises into high gear below.

The Routine:

20 plié squats
20 donkey kicks (per leg)
20 alternating reverse lunges
20 single leg glute bridges (per leg)
20 jump squats

Repeat two times.

Kourtney Kardashian bikini trampoline posing

The Moves:

Plié Squats
“Stand with feet slightly wider than shoulder distance apart and toes turned out in a 45-degree angle. Bend your knees and lower your torso, keeping your back straight and abs tight. Squeeze your glutes and come back to standing position.”

Donkey Kicks
“Get on all fours on a mat. Keeping your right knee bent bum and leg workout at home degrees, flex your right foot and lift your knee to hip level while squeezing your glutes. Lower your knee without bum and leg workout at home the floor and lift again.”

Alternating Reverse Lunges
“Stand upright with your hands at your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs by stepping back with your right leg.”

Single Leg Glute Bridge
“Lie on the floor with your feet flat and knees bent. Raise one leg off the ground, pulling the knee to your chest. Execute the movement by driving through the heel, extending your hip upward, and raising your glutes off the ground. Extend as far as possible, then return to the starting position.”

Jump Squats
“Begin the squat by lowering your hips back and down while bending your knees. Once lowered, initiate the jump. Jump as high as you can.”

Источник: https://poosh.com/10-minute-legs-and-butt-workout/

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