Ladies… Want to grow the booty but don’t have the time or money for a gym? Well that’s okay because you can still get that peach at home! Here are some at-home workouts for the booty:
Squat Jumps
Targets: glutes and quads
Reps: 12 reps x 3 sets
How to: Stand with your feet wide apart, shoulder length. Your toes should be pointed slightly outward. As you squat down, your weight should be on the heels of your feet. Squat low enough to where it’s as if there is an invisible chair behind you. If you can go lower, even better. Then use your toes to help you jump up as high as you can. This not only targets your glutes and legs but it also is a great warm-up. If you have a booty band, you can also use this to target your glutes even more.
Donkey Kicks
Targets: glutes
Reps: 12 reps x 3 sets
How to: get down on all fours. Look forward and keep your back neutral. Slightly bend your knees at a 90-degree angle and kick up. You should feel this mainly on your glutes. Do 12 reps on each leg.
Glute Bridges
Targets: gluteus maximus, medius, minimus and hamstrings.
Reps: 12 reps x 3 sets
How to: lie on your back with your knees bent and feet flat on the floor. For balance and comfort, lay arms flat on the floor along your sides. Put your weight on your heels and bring your hips up towards the ceiling. Your core should be tight and squeeze your glutes each time you raise your hips. Squeeze and pause for two seconds. Release as you come back to the lying position.
Forward Lunges
Targets: quads and glutes
Reps: 10 reps x 3 sets
How to: Put your hands on your hips and keep your back straight. Keep your head straight and step forward with one leg bent at a 90-degree angle. Make sure your ankle is aligned with your knees. Your weight should be in your heels.
Frog Pumps
Targets: glutes and inner thighs
Reps: 12 reps x 3 sets
How to: this is similar to the glute bridges. You are going to go into the same position as the glute bridge but your feet should be together. Put your elbows into the floor and tuck your neck into your chest. As you raise your hips up towards the ceiling, your feet should stay together while you squeeze your glutes. This will burn, but that means the booty will grow!
Side Lunges
Targets: inner and outer thigh, side glutes
Reps: 12 reps x 3 sets
How to: This is similar to the forward lunge position but you are stepping to the side instead. Start with your feet wide apart, aligned with your shoulder length. Toes are pointed straight forward with your hands on your hips. Back straight. Step to the side with one leg, putting your weight in the leg that is stepping out. Then, push off with your foot that stepped out to go back into its original position. You should feel it in your glutes and thighs.
Try these exercises out at home with the given reps and sets. You will feel the burn and start growing that booty you’ve always wanted, but with no equipment and for free!