Your glutes are too small, too saggy or too floppy? Stop wasting time on exercises that don’t work. Instead, follow this butt workout plan and make your booty grow into the size and shape you have always wanted. Get your best bum ever!
#1: Include strength exercises in your bum workout
If your workout is not challenging, you won’t see great results. By increasing your sets, reps or the weight you are using during the bum exercises, you keep making progress. If it hurts, that means you are doing it right.
#2:Cardio should be always included among your butt exercises!
If you eliminate cardio, your muscles can’t pop out – they will be underneath your fat. So, to make them visible, you have to include cardio in your bum workout routine. One of the best ways to do cardio when it comes to your butt is jogging.
#3: Thinking about big booty? Work on your diet!
A toned butt is a muscular butt. So, if you want a bigger booty, you have to consume enough proteins (Especially immediately after your workout to reconstruct it). You can check in the Women’s Best shop the variety of protein snacks, protein bars and protein powders (in many different flavors like Vanilla, Chocolate or Cookies & Cream!).
BUM WORKOUT ROUTINE
Warm-up with 5 minutes of light cardio or do these exercises after your regular cardio or strength workout
– Do 8 – 12 reps per set and perform 2-3 sets of each exercise
– Rest shortly between the sets to keep the intensity high
– Do this workout 3-4 times a week
emember about wearing comfortable sports clothes during your bum workout. Check out our perfectly fitting leggings, sports bras, t-shirts and shorts in many different colors designed especially for women!
Exercise nr 1: Glute Kickbacks/Rear Leg Raises
Starting position: Kneel on the floor or an exercise mat with your arms extended, placed at shoulder-width and rectangular to your torso. Throughout the exercise, calve and hamstring should be at a 90-degree angle to each other.
- Perform the movement by lifting your leg until the hamstring is in line with your back (Try to hold this position for some seconds)
- Return to the starting position and repeat the motion with the other leg
- Repeat this process as often as it is mentioned in your bum workout routine
Exercise nr 2: Single leg glute bridge
Starting position: Lie on your back on the floor or an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it.
- Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can)
- Repeat this process as often as mentioned in your bum workout routine
Exercise nr 3: Squats
Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and maintain a straight back throughout the exercise.
- Lower your upper body by bending your knees and hips
- Continue until the angle between the upper leg and calve becomes slightly less than 90 degrees
- Push off the floor by using your quads to get back to the starting position
- Repeat this process as often as it is mentioned in your bum workout routine
Exercise nr 4: Split jump
Starting position: Start in with one leg in front of you and your rear knee nearly touching the ground. Make sure your front knee is over the midline of the foot
- Jump up as high as you can with your arms stretching upwards
- While being in the air switch the position of your legs
- Now return to the starting position repeat the motion with your legs changing roles
- – Repeat this process as often as mentioned in the bum workout routine
Exercise nr 5: Barbell Step Ups
Starting position: Place a barbell on the back of your shoulders. Stand upright and behind a flat bench or any other obstacle which isn’t too high to step upon.
- Place your left foot on the flat bench and let your right foot slowly coming along to place it next to your left foot
- Step down with the right foot and place your left foot again next to the right foot (starting position)
- Repeat this process as often as it is mentioned in your bum workout routine!
Exercise nr 6: Walking Lunges
Starting position: You should start standing still. Throughout the exercise make sure your back is straight.
- Step forward with one leg
- Flex your knees until hamstring and calve of your lead foot are at a 90-degree angle to each other. Your rear knee should almost touch the ground
- Rise back up using the quads of your lead foot
- Now back into starting position. Repeat the motion with your other leg leading the way
- Repeat this process as often as it is mentioned in your bum workout routine
Exercise nr 7: Barbell Squats
Starting position: Bend your knees and your waist to grab the barbell but remember to keep your heels always on the floor. Use a shoulder-width overhanded grip and make sure that your back is as straight as possible during the whole process.
- Now lift the weights by extending your legs while you are bringing your torso in an upright position
- Fully extend your legs and contract your lower back until you are in an upright position
- Bending your knees while leaning your torso forward will bring you back to the starting position
- Repeat this process as often as it is mentioned in the bum workout routine!
Exercise nr 8: X Hops
Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Keep your arms in front of your torso. Throughout the exercise, you have to keep your head up and maintain a straight back.
- Perform a jump squat, but land in a split leg position, with one leg forward and the rear knee nearly touching the ground (it’s called lunge position)
- Jump up from the lunge position and land in a squat position
- Now jump up and land in a lunge position again, but this time reverse your legs
- To complete the movement jump up and land in a squat position
- Repeat this process as often as it is mentioned in your bum workout routine
