Are you looking to tone your buttocks but don’t have access to a gym? Don’t worry, you can still achieve your fitness goals from the comfort of your own home. With the right exercises and a little bit of dedication, you can have a toned and lifted butt without ever stepping foot in a gym.
In this article, we’ll share 8 exercises that you can do at home to tone your buttocks and achieve your fitness goals. To see results, it’s important to incorporate these exercises into your fitness routine at least 2-3 times a week.
8 Exercises to Tone Your Buttocks at Home
1. Pelvis lift
Place a chair near a mat and raise your legs. Place your feet on the chair. Resting your shoulders on the floor and with the palms of your hands resting on your buttocks, slowly lift your pelvis. Stay in this position for a couple of seconds, then slowly return to the starting position. Perform 16 repetitions.
2. Glute bridge on a chair, with leg lift
Sit on the floor with your back resting on a chair. Bend your right knee and place your foot on the floor. Extend your left leg forward, place your hands behind your head. Raise your pelvis until it is parallel to the floor, resting on your shoulders and your right foot. At the same time, lift your left leg. Tighten your glute muscles as you perform the movement. Perform 16 repetitions for each leg.
3. Glute bridge with arms
Sit on the floor with your legs straight and your palms resting on the floor. Bend your knees and lift your pelvis by applying pressure with your hands and feet. Tighten your abdominal and buttock muscles. Then slowly bring your pelvis back down, but without touching the floor. Perform 16 repetitions.
4. Lengthening of the pelvis
Start on all fours. Without bending his lower back, he lifts his right leg and extends it backwards, supporting his body with his left leg and hands. Tighten your butt muscles, then slowly return to the starting position. Perform 16 repetitions on each side.
5. Leg strikes
Start from the same position as the previous exercise, this time you will have to keep your right leg straight and lift it upwards, as if you wanted to kick it with your heel. Slowly lower to the starting position and repeat without touching the floor. Perform 16 repetitions for each leg.
6. Leg lifting and rotation
Start on all fours, lift your right leg and bring it towards the opposite side, making a rotational movement as in the video. She slowly returns to the starting position and repeat. Perform 16 repetitions for each leg.
7. Lateral leg stretch
Start on all fours, this time you will have to lift your side leg, rotating it and bringing it upwards. Perform 16 repetitions for each leg.
8. Crab walk
Sit on the floor, with your legs bent, hands behind your hips and fingers pointing forward. Lift your hips as you tighten your butt and abdominal muscles. From this position, begin walking backwards. Move your right hand, then your right foot, and then your left side. Walk like this for 30-60 seconds. After a few meters you can also walk forward, maintaining the rhythm
