AT HOME WORKOUTS FOR BUTT
Among the great variety of bodyweight glute exercises, the most effective are those performed with resistance bands. Here are the most effective workouts for the butt to do at home without weight.
SQUAT WITH A RESISTANCE BAND.
The squat is a complete exercise perfect for strengthening and toning the buttocks and upper legs.
1.Place the resistance band merely above the knees.
2.Once it’s well-positioned and secured, return to the initial position to perform the squat, i.e., with the knees separated by the shoulders’ width and slightly bent.
3.Recover the initial position slowly, always concentrating the force on the glutes and quadriceps.
4 series | 10 repetitions
LATERAL SQUAT WITH RESISTANCE BAND
Do the squat as previously explained, but with a slight variation:
1.This time place the elastic band below the knees. When you are going to go down again, move one leg to the side, opening more gap between the legs and increasing resistance.
2.Hold it for 10 seconds, and change the leg.
4 series | 10 repetitions.
GLUTE BRIDGE EXERCISE
This is one of the best glute building exercises to do at home.
1.Place the resistance band just below the buttocks, and lie on the floor looking upwards. Knees bent and the soles of your feet resting on the floor.
2.Lift the trunk and hips towards the ceiling, concentrating the force on the buttocks.
3.Maintain for 10 seconds and recover the initial position, repeat.
4 series | 10 repetitions.
BUTT KICK EXERCISE WITH A RESISTANCE BAND
Another exercise that focuses very effectively on the legs and glutes.
1.Forearms and knees on the floor, place the band around the ankles.
2.Lift one of the two legs, kicking upwards, keeping the other leg with the knee on the floor.
Make a slow and controlled movement 4 series | 10 repetitions.
Images via spotebi.com
