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Are
you looking for ways to do some home butt workouts to lift your saggy butt?
The
home butt workouts I’m going to show you today are going to focus on the butt.
They’re going to be very low impact and you can do them at home with me right
now.
For
the first exercise, we’re going to use a chair. It’s going to be a “supported
squat.”
By
balancing with a chair, make your legs wider than hips distance apart and your
toes can point out. Take a deep breath in and when you exhale you’re just
going to sit back just like you’re sitting down into a chair and then, come
right back up.
So,
we’re going to do this twenty times and every time you do it, squeeze the butt
at the top to get that firm, lifted butt. Make sure that your spine is
straight, your heart is lifted, and you’re really targeting in to those butt
muscles.
We’re
using the chair to make sure that we’re not putting too much pressure on our
legs, on our pelvic muscles or the pelvic bones. We’re slowly just squatting
down and coming up.
If
you’re really focusing in on those butt muscles, it doesn’t take a lot to
really get good results.
Squats
are GREAT for getting a nice, round, FIRM butt just like that butt Kim
Kardashian is famous for.
You
don’t have to leave your home to get a good workout. You don’t even need a
chair, you can use the wall. Or if you feel safe enough to let go of the chair,
you can also put your hands on your hips.
But,
if you’re recovering from a pregnancy, you want to take it really slow and you
don’t want to go too fast.
Squeeze
the butt together every time you come up. This is what’s going to give you a sculpted,
round butt.
For
the next exercise we’re also going to use the chair to do “kick backs.”
We’re
going to do 1 leg at a time for ten kicks to the back.
Engage
your core and use your butt muscle to lift that back leg. Keep your leg as
straight as possible.
Now,
we’re going to use that same leg and kick out to the side for ten. So, instead
of alternating the legs, we’re isolating the same leg and on that same butt
muscle.
This
is going to get you more results in HALF the time.
You
just want to get your workout over with when you have a new baby at home. You
definitely don’t want to spend a lot of time working on your butt, that’s why
you want to do these effective moves really fast.
All
right. Now, let’s do it on the left side. Ten kick backs.
Make
sure you’re keeping your spine lifted and your heart is lifted up. Make sure
you’re breathing.
Keep
that butt muscle engaged the whole time. You’re really sculpting while you’re chiseling
away at that butt
fat.
Now,
on the left leg we’re going to do sidekicks. Kicking up and down.
Never
go too far because you don’t want to put too much pressure on those pelvic
muscles especially after a pregnancy. Your body has been through a lot and you
want to be really gentle with yourself.
And
what’s great about these home butt workouts is that they’re gentle, but also very effective.
For
the next exercise, have a towel around you or anything that’s going to be
comfortable for your knees. We’re going to come down onto the floor.
These
are going to be “butt pulses” where you place your palms on the ground, making
sure your knees are evenly distributed all the way.
Then
you’re just going to lift that right leg up like you’re putting footprints on
the ceiling.
We’re
going to do ten of these. Again, we’re not putting any pressure on the
abdominal area because the walls of the abdominal area are pretty weak right
now. We’re really targeting the butt.
You
can feel it starting to burn fat. That’s a good thing.
Do
the left side. Put those footprints on the ceiling. You can feel that left glut
muscle really starting to work right now.
It’s
burning. But the good news is that you don’t have to do it for very long
in order to get really great results.
You
can place the towel down in order to support your back. Setting up for bridge
pose, your feet are hips distance apart and your hands are palm flat on the
floor. You’re going to lift your hips up and down.
We’re
going to pulse for ten and every time you squeeze your butt cheeks together.
This is going to really give you a nice, firm butt.
You
want to get rid of the cellulite and all that extra fat that women hold
while they’re in pregnancy.
We’re
training our butt muscles to be tight and lean while we’re burning off that
butt fat. The higher you lift your hips, the more you are engaging those butt
muscles.
Think
about how you want to sculpt your butt. This is where you envision
your best butt you can imagine. Just when you think you want to give up, keep
going.
Kim
Kardashian works hard for that butt and I know she’s going to be getting her
butt back in no time because she knows what it takes. Just a little bit of
attention.
Now,
we’re going to lift one leg and up and down for ten. This is where we’re
isolating into that butt muscle. Feel the burn, that’s a good thing. Keep it
going. Now, let’s go for the other side with the left leg. Squeeze the
butt.
This
is what separates you from every other woman who says they want a great butt.
Well,
you are actually creating it right now. Chisel that butt, drop that butt fat. Go ahead
and squeeze your knees up to your chest.
That
was a home exercise.
You
can do what Kim Kardashian can do to get the best butt of her life even before she had a
baby.
Do
these home butt workouts and you too will see the best butt of your life!
By Andrea Albright,
she is an exercise specialist, fitness and weight loss expert and creator of
the My Bikini Butt program. This is a step-by-step guide for losing weight
while shaping and toning the lower body trouble areas like your legs, butt,
hips and thighs.
This program can
significantly reduce cellulite and is designed to work in just 28 days without
starvation diets, giving up your favourite foods, or killing yourself at the
gym.
