There is never a wrong time to do the right thing, and the fresh COVID lockdown can be a blessing in disguise for the booty builders. It is the time to work out on your abs, butt, and thighs for that Maldives, Dubai, Goa swimsuits beach posts, reels with your partner.
We have curated the most effective and convenient workout-from-home for a strong lower body. When it comes to booty building at home, the key is to move slowly and with control to engage glutes and not to stress out the lower back, keep your focus right on the butt.
Workout 1: Hip thrust
Start in a seated position with knees and feet flat on the floor in front of a couch or stable chair. Place forearms flat on the surface with elbows pointing back and fingers pointed forward, walk feet out until placed slightly beyond knees. Engage and squeeze your glutes and core, lift your hips until your back is parallel to the floor. Hold for 5 seconds at the top, then lower back to the initial position. This is one rep, and repeat three sets of 10 to 15 reps.
Workout 2: Fire Hydrant
This one is a brilliant movement for toned butt, inner thighs. Start on all fours with knees directly under your hips and hands directly below your shoulders, toes planted on the floor. Keep the back and neck straight and look forward. Keeping the knee bent, raise the right leg out to the side until the thigh is parallel to the
floor. Keep the pelvis stable. Slowly lower the leg back to starting position. Perform this 8-12 times on one side and switch legs.
Workout 3: Good Morning
Stand with feet hips-width distance apart and hands clasped behind the lower back, bend knees slightly, engage the core, draw shoulders back, bend your hips back and lower your torso until it’s parallel to the floor. Keep your chest up and forward, pressing heels to the floor, slowly reverse the movement to the initial start position. Perform three sets of 8-12 reps.
Workout 4: Lateral Band Walk
One requires resistance bands for this. Place one resistance band just above the knees and another around the ankles. With feet, shoulder-width apart, and toe pointed outwards drop into a half squat position. Move a small step to the left, pause and then step the right foot to the left, continue with the left, and do 8-10 steps to the left (one direction), then switch and walk to the right. Perform three sets of one complete movement from L-R.
Workout 5: Glute Bridge
Loop the resistance band just above the knees and lie faceup on the floor, knees bent at 90 degrees and feet on the floor 14-18 inches from the butt. Lift your toes off the floor, contracting your glutes to lift hips towards the ceiling pushing upper back into the floor, forming a straight line from knees to shoulders. Pause, expand the band by pressing knees apart and reverse the moment to start. Repeat this for
three sets of 10-12 reps.
Workout 6: Front Squat
Stand on the resistance band with feet slightly wider than shoulder-width apart, and bring the other end of the band to rest on the front of your shoulders. Lower into a squat with chest up, and knees over your toes, then push up to starting position. Repeat this for three sets of 10-15 reps.
Workout 7: Jump Squat
Stand with feet shoulder-width apart, toes pointing forward, and arms at sides. Get into a deep squat position, then jump up as high as possible off the floor, swinging arms straight behind body for momentum. Land softly on the balls of feet, and repeat for the next deep squat for three sets of 8-12 reps.
Workout 8: Lunges
Start standing with hands around the waist, take a big step forward with left leg, and keeping the torso upright, bend knees and lower into a lunge until legs form 90 degrees. Press through left foot to return to standing. Switch legs and repeat it for three sets of 8-12 reps on each side.
Workout 9: Curtsy Lunge to Squat
Start with feet wider than hips and hands clasped in front of the chest, step right foot back, keeping both hip bones facing forward, and place it outside of the left leg, heel high. Squeeze inner thighs together and keeping the torso upright, lower down until back knee hovers above the floor. Press down into left heel to return to start position, then get into a squat, press through heels to return to standing. Repeat this for two sets of 8-12 reps on each side.