Home Butt No Equipment Workout Plan For Bubble Butt
Butt muscles are generally not focused on by most of us. There are specific exercises that help to keep the butt muscles firmer and in good shape. During this period of quarantine, it is difficult for you to workout at your gym. You can do the following exercises for working out the butt muscles at your home. These workouts don’t require any equipment and can be done easily at your home.
Bodyweight Squat
The bodyweight squat is a basic exercise that works your glutes. It helps to tone your butt and make it firmer. Stand with your feet slightly wider than hip-width apart and engage your core. Hinge on your knees and push your butts back. Bend both the knees till they become parallel with the floor.
It is important to focus on the movement coming from your hips, glutes, and hamstrings instead of your knees and quads. Stand by squeezing your glutes and returning to the original starting position. While doing this exercise, you must keep your back straight to keep your core engaged.
Jump Squat
Stand straight with your feet wider than hip-width apart. Ensure that your core is engaged. Squat by pushing your butt back and bend both your knees. Lower your knees till they are parallel to the floor. Once you reach the bottom of the squat, jump as high as you can and straighten both your legs.
You must land on the floor with soft knees and immediately jump into the next squat. Care should be taken to avoid any hard landings as it may injure your knees. You can also swing your arm naturally to get better balance and help with your jump.
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Marching Glute Bridge
Lie on your back with your knees bent and pointing upwards. Your feet should remain at hip-width apart. Press your lower back against the floor for engaging your core. Lift your hips from this engaged position and squeeze your glutes at the top. Hold this position for a short while.
Bring your right foot from the floor and bring your knee forward towards your chest. Stop when you have hinged your hips to nearly 90-degrees. Replace your foot on the floor and lift your left foot off the floor and repeat on the other side. You should continue doing this exercise by alternating sides. Ensure to maintain lifted hips while doing this exercise.
Jumping Lunge
Jumping lunge is a great exercise for getting firmer and better-shaped butts. To get started, stand with your feet shoulder-width apart. Engage your core and then jump with your left foot forward and your right foot backward. While doing so, bend your knees so you drop into a lunge. Now hop both the feet back to return to the original starting position.
Repeat the process for the other side with your right foot going forward and left foot going backward. You should continue jumping and alternating each time you land. Once you master the jumping lunge, you can make it more challenging by switching the feet midair and dropping into a lunge each time.
Skater
Stand with your feet hip-width apart and engage your core. Jump on your right foot towards your right and land softly on the ball of the right foot with your knee bent. Once you land, immediately swing your left foot behind your body and touch the floor with the toes of the left foot.
Now jump to the left using your left foot and land on its ball with the knee bent. Swing the right foot behind your body now and touch the floor with its toes. Keep repeating this motion with each side. You can swing your arms naturally as you jump to get a better balance while landing.
