Скачать или смотреть Build Booty workouts/10 BEST EXERCISES TO START GROWING YOUR BOOTY 🔥/Beginner Friendly Butt Workout

Build Booty workouts/10 BEST EXERCISES TO START GROWING YOUR BOOTY 🔥/Beginner Friendly Butt Workout .........................
If you sit at a desk (or a makeshift couch desk) all day, regular butt workouts at home are one of the best things you can do for your body. “Maintaining strong glutes is essential for the body to operate and function properly as a whole,” says master trainer Courtney Paul, a certified personal trainer in New York. “When your glutes are weak, the hip flexors, which are the glutes' opposing muscles, will begin to overpower, pulling the body forward and creating bad posture and lower-back pain.” Doing regular butt exercises can help prevent dead butt syndrome (which, is indeed a real thing). (Not to mention it's also the path to getting a truly show stopping booty worthy of Jennifer Lopez.)

You don't need to be in a gym or a bootcamp class to engage your glutes. Here are 14 butt exercises you can do right from the comfort of your living room that will help you build strength. All of these exercises can be done without equipment (or using objects you find around the house) but if you want to challenge yourself, grab a kettlebell or a set of dumbbells for added weight. You can perform these moves as a full butt workout circuit or pick and choose one or two to squeeze in between Zoom calls. Your glutes will thank you.

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Katie Friedman
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1. Single-Leg Deadlift
Start standing with feet shoulder-width apart. For an added challenge, hold a dumbbell (or a water bottle or even wine bottle) in each hand at waist level, palms facing you. Keeping back flat and core engaged, bend from the hips and slowly lower hands toward the floor, keeping them close to your body, while simultaneously lifting left leg behind you. Stop when your chest is parallel to the floor. Hold for one second, then return to standing. That's 1 rep. Repeat for 10 to 12 reps, then switch legs.

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Katie Friedman
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2. Squat to Wood Chop
Stand with feet slightly wider than shoulder-width apart, holding one dumbbell with both hands in front of you. Pushing knees outward, lower into a squat, keeping knees behind your feet. Squeeze your butt muscles and push through your heels to stand up, lifting arms overhead toward the right. (For an added challenge, add weights like a dumbbell or even a heavy book.) Twist your torso slightly, but keep legs and feet still. Repeat for 10 to 12 reps, then twist to the left side.

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Katie Friedman
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3. Squat to Calf Raise
Stand with feet slightly wider than hip-width apart, weights optional. Keeping spine straight and core engaged, lower into a squat, bringing your thighs as close to parallel to the floor as you can. Then squeeze your butt muscles and push through your heels to come up to standing, rising up onto the balls of your feet. Lower back into a squat and repeat for 10 to 12 reps.

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Stand with your back against wall, holding a dumbbell or heavy book. Keeping your back flat against the wall, walk your feet out in front of you. Then, keeping your legs together, squat until your thighs are parallel to the floor. Raise arms overhead, then slowly lower them in front of you to chest level while simultaneously pushing your knees apart and out to the sides. Bring your knees back together and raise arms overhead. Repeat for 10 to 12 reps.

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Step your right leg forward and lower your body so that your right knee is directly over right ankle, and your left hip is directly over your left knee. Squeeze your butt muscles and push up to stand on your right leg, lifting your left knee to chest. Place your left leg on the ground in front of you and repeat the exercise on the opposite side. For an added challenge, add weights. Continue repeating for 10 to 12 reps on each leg.

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Katie Friedman
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6. Plyometric 180 Squat
Stand with your feet slightly wider than shoulder-width apart. If you want to add weight, grab a dumbbell or another weighted object and hold it in front of your chest. Pushing your knees outward, lower into a squat position. Squeeze your butt muscles and push through your heels to jump up and twist 180 degrees in the air. Land with feet slightly wider than shoulder width and immediately repeat for 10 to 12 reps.

Image may conttep your right leg forward and lower your body so that your right knee is directly over your right ankle, and your left hip is directly over your left knee. Squeeze your butt muscles and push back up to