5 Exercises For Butt Workout At Home

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As is well known, it is not possible to lose fat locally. What you can and should do is train the whole body, recruiting mainly the largest muscle groups (such as the glutes and quadriceps) for a generalized reduction of body fat, and complement with localized muscle training. With this strategy you will notice a great evolution in the areas you want to improve.

When there is no opportunity to go to the gym, training at home is an easy and very effective alternative. In this article we will show you some movements that you can do, in the comfort of your home, to improve your physical shape and to work, in particular, your legs and glutes.

Exercise # 1: Burpees

Muscles involved: leg and gluteal muscles.

Burpees are an aerobic exercise with some complexity but very complete and challenging, as they recruit almost all the muscles and involve strength, cardiovascular capacity, balance and coordination. Burpees have a “bad reputation” for some reason! However, they are incredibly practical to perform, as they require no equipment and can be done anywhere, in addition to being extremely effective in improving metabolic conditioning.

Starting position

Stand up straight, with your feet shoulder-width apart and your arms at your sides;

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Execution step by step

  • Start by bending your knees and extending your hands towards the floor to support them;
  • Throw your legs back so that they are stretched, keeping your body in a plank position and, immediately, let yourself fall to the ground in a controlled way, bending your elbows and keeping them close to your torso;
  • As soon as the body touches the ground, use your arms to quickly push you upwards, while pulling your legs towards your chest and supporting your feet on the floor, with your knees still bent;
  • Once your feet are supported, remove your hands from the floor and jump vertically towards the ceiling, fully extending your arms above your head; land with your knees already slightly bent so that you can start the next repetition immediately.

Challenge yourself to do 3 sets of 15-20 burpees, with 2 minutes of rest between sets.

Exercise # 2: Lunges

Muscles involved: quadriceps, glutes, hamstrings, twins, abs and back.

When thinking about effective exercises to work the lower body, lunges occur immediately. They are a great exercise to help you develop muscle strength and endurance, balance and stability When performed correctly, lunges work your muscles without overloading your joints. It is recommended that you add extra weight as you progress.

Starting position

Start standing, with your feet shoulder-width apart, support your hands on your hips, projecting your shoulders back and your chest out.

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Execution step by step

  • Activates the core and takes a step forward, advancing the right foot and flexing the legs until the knee of the supporting leg (left leg) touches the ground;
  • Ensures that both legs are bent 90 degrees;
  • Keep your torso always straight, not letting you lean forward, and ensure that the knee of your front leg does not cross the line of your foot;
  • In this position, press the right heel against the floor and rise until you return to the starting position;
  • Repeat, moving forward with your left leg.

Complete 3 sets of 20 alternate repetitions, 10 for each leg, with 1 minute of rest between sets. Increase the difficulty as you gain strength and dominate the movement.

Exercise # 3: Cross Abdominals

Muscles involved: while working the glutes, keeping the shoulders high helps to work the upper abs, lifting the legs works the lower abs and the rotations work the obliques.

Starting position

  • Lie on the floor with your legs straight, put your hands behind your ears, lift both legs off the floor, as well as your head and shoulders.

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Execution step by step

  • From the starting position, keep the right leg straight and pull the left knee to the chest, while rotating the torso so that the right elbow touches the knee.
  • Right after that, stretch your left leg and bring your right knee to your chest, rotating your torso in the opposite direction, until you touch it with your left elbow.
  • The movement of the legs is very similar to pedaling on a bicycle, adding the crossed rotation of the trunk;

Do 3 sets of 10 reps for each side.

Exercise # 4: Mountain Climbers

Muscles involved : core muscles, quadriceps, thigh flexors, glutes, chest muscles, deltoids and lower back muscles (responsible for stabilizing the plank position).

They use only body weight and are very effective in burning calories, increasing endurance and strengthening the core. When performed at a faster pace, they improve cardiovascular fitness.

Starting position

  • Place yourself in the plank position, on the floor, resting on your hands and tiptoes; the hands should be immediately under the shoulders and with the fingers pointing forward and slightly outwards; ensure that your arms and legs are fully extended and contract your core so that your body forms a straight line from your feet to your head;

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Execution step by step

  • From the starting position, lift one leg and pull the knee forward, towards the elbow on the same side, in a continuous and controlled movement; do not let your knee sag or come in contact with the floor; take your knee as far as you can, so that you can touch your thigh to your chest, keeping your abs contracted;
  • Stretch your leg backwards until you rest the tip of the foot on the floor again;
  • Repeat the action with the other leg, ensuring that you always have one foot on the ground to serve as a support;
  • Continue to alternate the movement between the two knees, in a fluid and comfortable way; after getting the hang of it, you can increase the speed, until your legs make a jumping movement, instead of moving one at a time.

Do 3 sets of 20 reps on each side.

Exercise # 5: Jumping Squats

Muscles involved : quadriceps and glutes.

Although normal squats or squats are great, jumping squats or jump squats are a much more effective alternative and definitely help to burn more calories.

Starting position

  • Starts in the full extension position, with your feet shoulder-width apart and with your arms at your sides.

Execution step by step

  • Start by doing a normal squat, in which the knees bend and the hip is projected back and down, until it passes below the knee line; try not to let your shoulders pass in front of your knees and keep your upper body high to protect your back;
  • Stop in this position, activate the core muscles and jump explosively vertically, so that your feet detach from the floor; make sure you fully support your feet to jump and not just the tips;
  • As soon as you land again with your feet on the ground, lower your body back to the squat position to start a new repetition; try to land as quietly as possible to ensure that you control all movement from start to finish.

Do 3 sets of 15 squats.

Our articles are for informational and educational purposes only and should not be used as medical advice. If you are concerned, consult a healthcare professional before taking nutritional supplements or making any major changes to your diet.

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