5 Best Butt Sculpting Exercises You Can Do Anywhere
Who doesn’t want a perky butt? Here are five butt exercises that you can do anywhere, using just your own bodyweight. Don’t take “anywhere” too literally, I don’t want you doing these in line at the super market or anything!
5 Butt Exercises that you can do Anywhere
#1. Donkey Kick
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Start on your forearms and knees. Lift one leg behind you in a 90 degree angle. Keeping foot flat and flexed, push your foot toward the ceiling, squeezing your hamstrings and glutes. Switch legs and repeat.
#2. Hamstring Curl
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Start on your forearms and knees. Straighten out one leg and bend your knee into a 90 degree angle, squeezing your hamstrings. I call this the “butthigh” – the area between your butt and thigh. You can really define that area by squeezing those hamstrings. Sometimes people like to add a hand weight right where their knee bends, for even more of a challenge. Switch sides and repeat.
#3. Straight Leg Lift
This is similar to a donkey kick, however this time, you won’t bend your knee. Starting out on your forearms and knees, lift one leg up and from there, keeping your hips aligned, you will want to lift that leg up (almost like tiny pulses). Switch legs and repeat.
#4. Glute Bridge
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Start out lying on your back, knees bent with your feet on the ground, fingers and toes pointed forward. Simply lift your hips up into a bridge position, hold, lower it down and back up. Remember to drive through your heels.
#5. Glute Bridge Pulses
In bridge position, while engaging/squeezing your glutes, lift and lower your butt up and down (about an inch) with mini pulses. Really squeeze those glutes as you lift up.
How Do You Incorporate This Butt Building Workout?
Option 1: Do each exercise for one minute, rest and repeat the entire sequence again; a total of 10 minutes. If you choose to do this, remember you will need to switch legs after 30 seconds for the exercises that require you to switch legs (i.e. donkey kicks).
Option 2: You can do each exercise until they are so challenging you can’t do any more. Rest and Repeat.
I tried this but with the first exercise I always feel pain in my upper back I don't understand why is it coz of full body's pressure is on hands