Exercises to lift your butt at home!

The exercises to lift the butt at home in a simple and natural way. Furthermore, the glutes are the biggest muscle in the human body and at the same time one of the most neglected. That’s right, he’s almost always the number 1 of the muscles we want to improve. Well look no further. Having a perfect ass is within your reach if you are consistent. 10 minutes a day for 3, 4 or 5 days a week is enough to get you ready for summer with a scandalous body. These are the best exercises to get perfect buttocks. And if you haven’t had enough, here are 6 more.

1. Butt Lift Exercise at Home performing Lunges:  Stand with your feet hip-width apart and your hands on your hips. Take a step forward with your right leg and slowly lower your body until your right knee is bent at a 90 degree angle (see image below). Push back to starting position and repeat with left leg. This is a repeat.

The number of repetitions per set varies from one person to another (your training level, your physical condition…), with a minimum of 15 and a maximum of 30. The ideal is to go straight from one set to another, but if you need to , take a break of 30 seconds to 1 minute between them. Do 2–3 sets. These indications are valid for all the following exercises.

2. Butt Lift Home Exercise with Jump Squats:  Stand with feet hip-width apart and feet forward; lightly touch your ears with your hand and extend your elbows to the sides (see image below). Bend your knees and explosively jump as high as you can. Drop gently to the floor and start your next squat.

3. Exercise to Lift the Butt at Home with Lying Abduction:  Lying on the right side, right elbow in line with the shoulder on the floor and left arm in front of the body with the supported hand, legs extended and away from the floor. Raise the upper leg that is extended, without moving the lower one, and return to the starting position. At the end of the series, repeat with the other side.

4. Butt Lift Home Exercise with Plie Squats:  Stand with your legs apart, feet facing out and place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Take a short break of about 10 seconds and then slowly return to the starting position. This is a repeat.

5. Butt Lift at Home Exercise with 4 Supports:  Get on all fours on a flat surface, with your spine straight and supported on your elbows. Raise one leg until your thigh is at the same level as your torso and stretch. Slowly bring your leg back into place, but without resting on the floor, and come up again.

6. Butt Lift At Home Exercise With Pelvic Lift:  Lie on your back with your head on the floor and your knees bent. Squeeze your buttocks and hips and lift that entire area as high as you can until you’re on your toes, then come back slowly. In the beginning, if you don’t have a lot of strength yet, you don’t need to stand on your toes. But challenge yourself over time so that the exercise continues to have the desired effect.

Try to do these exercises on 3 alternate days of the week, that is, with at least one day of rest between them. In principle, you will see results in 3 weeks.

However, as you know, exercising alone is not enough to get that tight butt and legs as you always dreamed of. A regulated and healthy diet is essential, combined with the essential help of supplements that will accelerate the achievement of these goals faster.