A customizable prey workout that is perfect for YOU!
Life gets busy. Between work, school, family commitments, and social commitments, trying to fit into a workout can be a serious challenge. If you get the chance to work up a sweat, you run out of time to do exercises that don’t really make a big difference. Your time is precious, so you may as well be using the most effective training exercises out there! Here is the 5th best butt exercises to form a firmer booty come in! Use them to optimize your time and Get the most out of your workout!
The “best” exercises vary from person to person
We understand that everyone is at a different fitness level. What works for some may be too challenging for others. With these differences in mind, we’ve included changes for the 5 best exercises for your buttso there is literally an option for everyone!
Do you need to start with a simple exercise? Perform the beginner move! Do you want to make it more challenging? Try the second option! Of course, you can also switch between beginner and advanced moves at any time. Your goal is to work towards it Butt workout Using all of the advanced exercises, you should also gradually increase (and then increase) resistance over time.
Adding resistance to any exercise will challenge your muscles. When it comes to Butt exercisesThis added resistance results in a stronger, firmer, and rounder bottom! And that’s why we’re here, right?
5 best butt exercises to sculpt firmer booty
Before you begin, you have to at least a pair of dumbbells and a timer. Your phone’s timer works great and helps you keep track of your rest times. The amount of weight you use is entirely up to you. However, we recommend a medium-weight pair of dumbbells if possible.
If you want to do the more difficult versions of the exercises below, you will also need a chair, bench, or step, and a towel or yoga mat for the floor exercises.
We have included instructional videos for each of the exercises at the end of this post so you can better understand the correct form. Once you’re ready to get down to work, simply do the number of reps and sets specified for each exercise before moving on to the next! Do this workout three times a week for the best results.
Beginner exercise: Squats
Advanced exercise: Bulgarian split squats
Do 3 sets of 10 repetitions with 30 seconds of rest between each set. If you’re doing the advanced exercise, that’s 10 repetitions per leg. You can do any of the exercises with or without the dumbbells. When doing squats, hold the dumbbells against your shoulders. Hold squats on your sides.
Beginner exercise: Glute Bridge
Advanced exercise: Hip bumps with one leg
Do 3 sets of 15 repetitions with 30 seconds of rest between each set. If you’re doing the advanced exercise, that’s 15 repetitions per leg. You can do any of these exercises with or without dumbbells. To add resistance, hold one or both of the dumbbells by your hips and set them down. Squeeze your glutes and hold them up for 3 to 5 seconds.
Beginner exercise: Dumbbell deadlift
Advanced exercise: One-legged dumbbell deadlift
Do 3 sets of 10 reps with 30 seconds of rest between each set. If you’re doing the advanced exercise, that’s 10 repetitions per leg. Hold both dumbbells for the beginner exercise and one or both dumbbells for the advanced exercise. When holding a one-leg deadlift dumbbell, hold it on the opposite side from the leg that is planted on the floor. This will keep your hips in the correct position.
Beginner exercise: Alternate lunges
Advanced exercise: Alternating lunges
Do 3 sets of 20 reps (10 per leg, alternating legs with each rep) with a 60 second break between each set. Both exercises can only be done with your own body weight or with dumbbells by your sides. Make sure you slide through your heels to really target your glutes!
Beginner exercise: Bodyweight donkey kicks
Advanced exercise: Donkey kicks with resistance
Do 3 sets of 15 repetitions per leg, with 30 seconds of rest between each set. If you choose to do the advanced version of this exercise, place and hold a dumbbell behind the knee of your working leg. Press and hold the top of each rep for 3 to 5 seconds.
Instructional videos for each version of butt exercises
Bulgarian split squats
One-legged hip bumps
One-legged dumbbell deadlift
Bodyweight donkey kicks
Donkey kicks with resistance
Which of these best butt exercises for sculpting firmer booty did you feel the most? Do you have a favorite butt exercise? Let us know your thoughts in the comments section below!
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