There is so much information on the internet about how to grow and strengthen the booty cheeks. Most of the tips I kind for shaping an hourglass figure require a gym. So, today I want to show you how you can build a booty without a gym membership! No fancy gym equipment required!
When you want to grow a muscle, you need to right combination of exercises and to eat a diet that promotes muscle growth.
Your diet should include lots of protein and enough calories to help you grow! Check out this article for tips on what to eat for a hypertrophy.
As far as workouts go, you do need to train with resistance. In the workout below, I’ll be using some moderately heavy weights. Most of us do not always have access to the heaviest of weights at home. So, get creative! Take a look around your house and see what heavy objects you can hold while you go through these exercises.
Even if you don’t have something to hold onto for this workout, it will still work your butt! I’ve included a killer combination of exercise that will leave you gluteal muscles fatigued!
This workout is only 40-minutes, so I couldn’t include ALL of my at home booty building tips. If growing your butt is a goal of yours, I highly recommend doing my 4-Week Peach Plan. That 28-day home workout plan goes into much more detail and will completely transform your peach! Click here for more information!
Follow along with the build a booty without a gym workout below!
Complete two sets of the following superset. Take minimal rest between exercises.
1. Goblet Squat (15 reps)
2. Back Lunges (10 reps each leg)
Complete two sets of the following circuit. Rest between rounds but not between exercises.
1. Curtsy Lunge with the right leg (15 reps)
2. Standing Leg Lifts with the left leg (20 reps)
3. Pulsing Sumo Squats (12 reps)
4. Curtsy Lunge with the left leg (15 reps)
5. Standing Leg Lifts with the right leg (20 reps)
6. Pulsing Sumo Squats (12 reps)
Complete two sets of the following superset. Take minimal rest between exercises.
1. Plie Squat (15 reps)
2. Stiff Leg Deadlift (15 reps)
Do the following booty burnout one leg at a time. NO rest between exercises.
1. Donkey Kicks (20 reps)
2. Straight Leg Pulses (30 reps)
3. Bent Leg Donkey Kicks (20 reps)
4. Bent Leg Pulses (30 reps)