10 at home butt exercises for women – no equipment needed!

Ladies, if you want a sculpted booty these moves are for you. They’re my favourite butt exercises for women to do in the comfort of their own home – no gym membership necessary.

These workouts help your butt defy gravity and target your trouble spots with absolutely no equipment. So if you’re ready to lift and firm those glutes, plus burn unwanted fat, get your workout clothes, and let’s do this.

The 10 best at-home butt exercises for women

These are my favourite butt exercises for women. They help us ladies burn stubborn fat and fight back against a droopy butt. Choose a few of these moves and add them to your workout routine.

Jumping squats

  1. Start in a standing position with your feet shoulder width apart.
  2. Bending into a squat position lower yourself as if you were sitting, bending your knees until your thighs are parallel with the floor. Be sure to keep your knees behind your toes and keep your back straight.
  3. Pushing through your heels, jump straight up landing back down into a squat position.
  4. Continue without pausing.

Walking lunges

  1. Start in a standing position with your feet hip width apart.
  2. Take a big step forward with your right foot bending your knee at 90 degrees in front of you.
  3. Lower your body until your left knee almost touches the ground behind you.
  4. Pushing through your heels, step your left foot forward returning to standing position with your feet hip width apart.
  5. Alternate movements between each leg.

Step ups (use a chair or your couch)

  1. Start by facing a bench or chair, with your back straight. plant your right foot firmly on the bench keeping your knee at 90 degrees.
  2. Push through your right heel to thrust your body up and balance with your left knee at 90 degrees in the air.
  3. Lower yourself back down to the starting position keeping your weight in your right heel.
  4. Continued your repetitions, and then move on to your opposite leg.

In-out jumping squats

  1. Start in a standing position with your feet together.
  2. Bending your knees into a squat position lower yourself as if you were sitting until your thighs are parallel with the floor. Be sure to keep your knees behind your toes and keep your back straight.
  3. Pushing through your heels, jump straight up spreading your feet apart,  landing in a wide stance. Your feet should be wider than shoulder width apart.
  4. Bend your knees into a squatting position again, and jump back up bringing your feet back together on landing.
  5. Continue alternating squatting and jumping your legs apart and back together without pause.

Side lunges

  1. Start in a standing position with your feet together.
  2. With your right foot, take a step to the right side landing into a lunge with your right knee bent and your left leg straight.
  3. Pushing up through your heels step your left foot over to return to your starting position.
  4. Complete your reps with your right leg. Then switch to your left.

Bridges

  1. Lay flat on the floor with your arms by your sides and your knees bent. Your feet should be should width apart.
  2. Pushing through your heels, lift your hips off the floor. Make sure to keep a straight back.
  3. Slowly lower back down to the ground, and repeat.

Speed skaters

  1. Start in a standing position with your feet slightly wider than shoulder width apart with your arms by your sides.
  2. Bending your right knee, swing your left leg behind your right leg in the air behind you, with both arms swinging to the left to follow.
  3. Switch legs in a continuous motion, leaping to your left leg, keep your knee bent, swinging your right leg behind your left leg. Swing you’re your arms to the right following the direction of your leg.
  4. Continue jumping backing and forth between each leg in a continuous motion.

Reverse lunges

  1. Start in a standing position with your feet hip width apart
  2. Take a big step backwards with your left foot until your knee almost touches the floor. Your right knee should be bent at 90 degrees in front of you.
  3. Push yourself back up, returning to starting position.
  4. Repeat with the opposite leg and continue alternating between legs.

Around the world lunge

  1. Start by standing with your feet hip width apart.
  2. Step into a forward lunge with your right leg.  Your right knee should be bent at 90 degrees and your left knee hovering above the floor. Then return to standing position.
  3. Next, step into a side lunge with your right knee bent, and you left leg out straight. Step back to standing position.
  4. Take a big step back with your right foot into a reverse lunge bending your knee just about the floor. Step back to standing position.
  5. Continue your reps, then switch less.

Box jumps (use your couch)

  1. Start by standing in front of a bench with your feet shoulder width apart.
  2. Preparing to jump, bend your knees into a slight squatting position, and swing your arms through as your feet propel you onto the bench.
  3. Step down and prepare to jump again.

Love your #innerbabe

If you add any of my top butt exercises for women to your routine, don’t forget to do some gentle stretching at the end of your workout. You might feel a bit tight the next day if you’re not use to a tough butt workout. But with your new booty makeover in progress, sitting is overrated anyways. Stand up, be confident, and show your hard work off.

When you’re ready to switch up your workout, head over to Facebook and join our community of inner babes for more great butt exercises for women.

Did I miss anything?  Leave your questions or comments below.

P.s. Don’t forget to up your water intake after you sweat it out during your workout.

 

2016-12-21T19:16:52+00:00 December 21st, 2016|Move|