Three Booty-Building Exercises

Fit & Training door thijs

Because you can never have enough booty! Here are three easy booty-building exercises that you can do at home. All you need is some space, a mat and if you want to, you can add some weights. You can use a kettlebell, dumbbell or ankle weights. Please make sure to do all the exercises at your own pace to keep it safe and always keep in mind: form over speed!

The muscles
If we want to build some booty, we will need to work on our glutes. It's a group of three muscles that form your buttocks. Your Gluteus Maximus (the largest one of three) is known to be one of the strongest muscles in our body. Weight training exercises can significantly strengthen the gluteal muscles so if you can, we recommend that you add some weight to the upcoming exercises.

The exercises
♥ | Single leg deadlift
Hold a dumbbell or kettle bell in your right hand, next to your thigh with your arm straight. Stand with your feet slightly apart. Lift your leg so it's just off floor. Lower the dumbbell to the floor while raising the back leg behind. Keep your back straight and the knee of your supporting leg slightly bent. Keep your hip and knee of the lifted leg extended throughout movement. Once the stretch is felt (you will feel the burn in your hamstrings) or if your dumbbells touch the floor, return to original position by raising your torso while lowering lifted leg. Always look in front of you. You probably will look to the floor automatically but it will be harder keeping your balance this way. Do 10 reps. After that you switch the dumbbell to your other hand and repeat. You can also do this exercise with a kettlebell.

♥ | Single leg glute bridge
Lie with your back on the floor and knees bent at 90 degrees. Put your left feet on your right knee. Lift the hips off the floor by pushing through the floor with your heel. The result should be a bridge from the back of your shoulders to your knees. Do 10 reps while your butt does not touch the floor. Lower your hips and switch legs.

♥ | Kneeling leg raise
Start on your elbows and knees. Lift your right leg straight up from the hip and then slowly bring back down lowering your toes to just above the ground. Do 10 reps and repeat on the other side.

Keep in mind that you can do all these exercises with just your bodyweight but you’re going to get the best results if you lift heavier. Take a kettlebell, dumbbell or ankle weights that will challenge you but always keep it safe.  Of course, you’ve got to work with the level you’re at, so if you can just manage body weight at the moment, there’s nothing wrong with that. Then try a light weight in a few weeks. Just start small, even if it’s just a few pounds, and make it your goal to slowly increase the weight.

Please keep us updated about your bootyprogress! We love to know all about our Fit Girls journeys. If you guys have any questions about these exercises, please don't hesitate to contact me on my Instagram ♥