How To Get A Perfect Butt & Hips At Home During Lockdown

GLUTE BRIDGES

This is one of the best exercises to do to get a perfect butt. Because its a compound exercise, you work on more than just your backside. It also touches on your core and hips.

How-To:

1. Lie on the floor facing up, with your knees bent a little and feet flat on the ground at shoulder-width apart. Put your arms on your side with your palms facing down

2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your butt hard and keep your abs drawn in. ( If you start feeling the burn in your butt and your thighs, then you are doing it correctly )
3. Hold the position for about 8-10 seconds before easing back down. Take a 10-second break and repeat 6-12 times.

SQUATS

Although they are quite effective, there is a misconception that squats are the ultimate perfect butt workout. That’s really not the case.
In order to get the perfect butt, your exercise routine has to be diverse. You don’t want squats to be your only booty exercises, because you might end up growing your thighs more than your butt. With that said, they are an important addition to any workout because they’re a compound exercise.

How-To:

1. Stand with your feet a little wider than your hip width, toes facing the front
2. Place your hands behind your head or extend them to the front for balance.
3. Push your hips back, bending at the knees and ankles as you sit into a squatting position ( think of it like you are trying to pee but don’t want to sit on a dirty toilet seat) Make sure your heels and toes are well placed on the ground, chest up and shoulders up.

4. Try to reach a parallel, meaning, your knees are bent to a 90-degree angle
5. Press your hips forward and get back to the starting position with your chest up and shoulders up.
6. Do about 3 sets of 6-10 reps (repetitions)



LYING SIDE LEG RAISES

Lying side raises are one of the simplest and most effective perfect butt exercises.
How-To:

1. Lie on the ground on your left side with your hand stretched out on the floor and under your head. Place out your right hand in front of you for support.
2. Your body should be in a straight line with your legs extended and feet stacked on top of each other.

3. Gently raise your right leg off the lower leg and towards the ceiling. Pause and then lower the leg down to meet the left leg. Stack your feet again.
5. Repeat 10-12 times, then switch to the other side

STANDING LUNGES

These booty exercises are excellent for toning your muscles in your buttocks, thighs, and hamstrings. They also improve your balance and give your core muscles a good workout.

How-To:
  • 1. Stand up upright with your feet wide apart with your toes pointing straight ahead
  • 2. Keep your hands on your hips
  • 3. Take a large step forward with your left leg
  • 4. Slowly bend your knees until both legs are nearly at right angles. The left knee should not extend over your toes and the right leg should not touch the ground
  • 5. Hold the position for 5-10 seconds and then lift yourself back up to the starting position

  • 6. Repeat for about 10-15 times with the left leg, and then switch legs. Do about 3 sets for each leg.


DONKEY KICKS

Donkey Kick exercises are also a great compound workout. Besides that it does a great job of isolating the butt, it also works on shoulders and core.

How-To:
  • 1. Get on all your fours. Position your hands directly under your shoulders and your knees under the hips.
  • 2. Make sure your back is flat and not in a hunchback-like posture
  • 3. Raise your chin slightly up so that the back of your head is facing the ceiling.
  • 4. Slowly lift your right leg upwards towards the ceiling while maintaining the 90-degree bend in your knee.
  • 5. Bring your leg back to the floor and let it overlap past your left leg without touching the ground and back up. Repeat the process for 15 to 25 times before switching legs.
  • 6. Do about 4 sets for each leg.

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