Getting up and going to the gym can often feel like a task you just want to ignore, even when you are eager to get your booty in shape.
Word of advice? Do not neglect the booty! According to Women’s Health, Kehinde Anjorin, CFSC, NCSF, a certified functional strength coach and personal trainer, says that the glutes contribute to your body’s overall strength. “…[T]hey help you sit, stand, run, walk, jump, and hike.” Kehinde also adds that they are your biggest hip extensors and play a pivotal role in hip and lower back stability.
So, if you are not in the mood to trek all the way to your local gym, how about boosting your booty in the comfort of your own home.
Here are five easy workouts you can try at home, according to Healthline.
1. Clamshells
Starting on any side, lay down with your knees bent at a 90° angle.
Your elbow (on the side you chose to start on) should be bent while your head rests in that hand. “Keep your spine in a neutral position and your shoulders, hips, and ankles in a straight line,” states the publication.
Next, keep the back of your heels touching, engage your core and lift your knee up to a 45° angle. Once lifted, pause for a bit and return to the starting position.
Do this 20 times on each side.
2. Bird dog
Find a flat surface and get on all fours.
Have your knees align with your hips and your shoulders align with your hands. “Be sure your back is flat and your neck is in a neutral position,” says Healthline.
Next, extend your left arm forward and your right leg back. Hold this position for 2-3 seconds, then alternate sides.
It is best to complete 8–12 reps for 2–3 sets for the best results.
3. Squats
Stand with your feet slightly wider than hip-width apart and point your toes out slightly. You can choose to either have your hands on your hips or in front of you.
The next step is to slowly push your hips back into a sitting position while simultaneously bending your knees. The tricky part is to avoid driving your knees forward.
Lower yourself until your thighs are parallel to the floor and your knees are bent at a 90° angle.
Hold this position for 2-3 seconds and slowly return to your starting position.
For bootylicious results, perform 8–12 reps for 2–3 sets.
4. Glute bridges
Lie down on your back with your knees bent and your arms flat at your side.
Get ready to press into your heels, brace your core and squeeze your glutes to push up your pelvis.
Hold this position for at least 2 seconds and lower your hips back to the ground.
Perform 8–12 reps of 2–3 sets.
5. Reverse lunge
A similar stance to the squats, stand with your feet hip-width apart and your hands on the your hips.
If you decide to start with your right foot, shift your weight to your left foot and take a large step back with your right foot.
The ball of your right foot should touch the ground while your heel is up.
Then, lower your right leg until your thigh is perpendicular to the ground. Make sure that your right knee is at a 90° angle.
Your left leg should also be bent at a 90° angle.
Finally, push into your heel and squeeze your cheeks to lift yourself back into the starting position.
For the best results, complete 8–12 reps for 2–3 sets.
