4 Bodyweight Exercises To Grow Your Booty For Summer : Summer is in a few months, which means now is the perfect time to start growing that booty. With the pandemic still going on, you might be reluctant to go to the gym and lift weights. Thankfully, this is not the only way to build your bum. Here are four bodyweight exercises you can do in the comfort of your own home.
The Eccentric Squat
This exercise is amazing for developing lower body strength and a perkier booty.
Unlike a regular squat, it places your muscles under greater time-under-tension. Therefore, your butt has to contract more during each rep. As a result, extra muscle fibers recruit, and you get a better pump.
Eccentric refers to the lowering part of the movement. Focus your attention here to reap the rewards.
How It Works
Start in a standing position with your feet slightly wider than shoulder-width and your feet pointing outwards.
Descend by bringing your hips back and bending at your knees. Lower your body slowly and count three seconds.
Stop when your thighs are parallel to the ground, and then immediately stand up. Return to the starting position and repeat the process for the next rep.
An essential tip is to not lean forward with your legs too much. This will make the exercise quad-dominant and take the tension off the glutes. Focus on bringing your hips back first, and imagine you’re about to sit on a chair for each rep.
To increase the intensity, try counting five seconds as you descend. Your glutes will experience extra time-under-tension.
Aim for 3-4 sets of 8-10 reps.
Pause Glute Bridges
Glute bridges are fantastic for strengthening your hips and isolating your glutes. They also target your hamstrings which can help further define and tone your lower body.
The booty is most engaged at the top of the movement. So the pause enables you to work this muscle more during each rep and increase the intensity.
How It Works
Begin in a lying position on the ground with your back flat, and your legs bent at shoulder-width. Keep your feet on the ground and ensure they are pointing forwards and straight.
Lift your pelvis to the ceiling by pushing off the ground. Squeeze your glutes and brace your core.
Hold this position and count for three seconds. Next, lower your hips back down to a bit above the ground and perform the next rep.
Try to have complete control of the movement. Do not let your butt touch the ground during the set, as this will relieve the tension.
To progress the exercise, pause for a longer duration. You can attempt four or five seconds to challenge your glutes and force them to grow.
Aim for 3-4 sets of 10-12 reps.
Elevated Reverse Lunges
Reverse lunges are a phenomenal exercise to build strong and powerful legs. It is a unilateral exercise that targets each part of your glutes separately. This allows you to isolate the muscle to a greater extent.
Using an incline allows you to have a better range of motion. You will be able to get your glutes closer to the ground and achieve a better contraction.
You can use a variety of platforms at home to perform this exercise. Just bear in mind the higher it is, the more difficult it will be. A step or a low couch is the best option.
How It Works
Start by standing on top of a platform with both feet at shoulder-width. Put your hands on your hips and ensure you stand nice and tall.
Bring your left foot behind you and step off the platform while bending your left knee. Meanwhile, keep your right foot on the platform and bend your right knee.
At this point, both your legs should resemble 90 degrees. The only difference is your left knee is behind you, and your right foot is in front.
Push back up to the starting point by driving from your left foot. For the next rep, bring your right leg behind you. Keep alternating until you complete the target reps.
A bonus tip is to look forward throughout the movement. So you do not slouch or arch your back.
If you want a challenge, do the exercise by completing reps all on one side before moving on to the other. You will give your glutes less time to rest and feel the burn.
Aim for 3-4 sets of 10-12 reps on each side.
Lunges are a great functional movement that relates to everyday activities and builds strong glutes.
Pulsing at the bottom is a clever way of increasing the amount of work your butt needs to do. A few pulses keep the tension and force the glutes to keep contracting.
Find some space inside your home for this activity. Ideally, you want to be able to take three steps before turning around. In any case, if you don’t have much room, make individual steps and rotate after each rep.
How It Works
Start in a neutral standing position with your hands on your hips and chest up.
Take a big step forward with your right leg and bend your knee until your left knee almost touches the ground. Make sure that both legs resemble 90 degrees.
While in this position, pulse three times by lowering your hips in a bouncing motion. When complete, bring your left leg from behind, take a giant step and repeat the same process.
The movement should be very fluid; you do not need to stop between lunges. Alternate from one leg to the other until you need to turn around or have completed target reps.
An advanced progression involves adding a slight pause after the pulses. This will further increase the amount of time-under-tension and lead to more gains.
Aim for 3-4 sets of 12-15 reps on each side.
These four exercises are perfect if you want to grow your booty for summer. You can perform these movements as part of your leg routine at home. Or include them in a full-body workout. The glutes are a muscle; the more you work them, the more they will grow.
Daniele D’Alessio is a certified personal trainer and strength conditioning coach. Visit thefitdiary.com for weekly fitness tips to help you reach your goals.
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