How to Lift Your Booty In 5 Minutes {At Home}

October 18, 2015

Are you ready to give yourself a booty lift in just 5 minutes???

No, silly! You won’t magically “get a booty” in 5 minutes! However, by doing these 5 key booty moves below, several times a week, in a few weeks you should start seeing a difference in the perkiness of your butt.

Before, we get to the moves, let’s talk booty anatomy for a minute. In order to take your booty from flat to full, you will need to work all 3 muscles associated with your buttocks:

  • The Gluteus Maximus
  • The Gluteus Medius
  • The Gluteus Minimus

Here is a fun little workout that you can do in addition to my 12 week home workout! The workout that I have put together for you will work each and every muscle seen here to develope your bigger, perkier, and rounder booty.

Also, be sure to follow me on Instagram for free recipes, diet tips, workout videos, and motivation.

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Hold up-one more thing. Let’s talk proper dieting. One of the biggest things to remember is that your ass is MUSCLE.

To feed muscle growth, you must consume enough:

  • calories
  • proteins

If you are working out hardcore to build your butt (like you should), then you enough calories and proteins are essential for muscle repair. If you are working out on a regular basis, you have to constantly fight to not lose your muscle because if you exercise too much without refueling your body properly, you will get skinnier or leaner-and your butt might get smaller.

Here is a sample diet plan example to use a reference (aim for 6 meals daily):
Breakfast: 5 egg whites, 1 piece of Ezekiel bread, and 1/2 grapefruit
Snack: protein shake or a cup of full fat Greek yogurt and berries
Lunch: 1 grilled skinless, boneless chicken breast over a bed of spinach, topped with unlimited veggies of you choice with 2 tbsp of balsamic vinegrette
Snack: 2 tbsp all natural nut butter of your choice with 1 slice Ezekiel bread
Dinner: 1 salmon filet, 1/2 cup quinoa, a side of asparagus
Snack: protein shake or 3 tbsp cottage cheese with a few berries

So, what are the moves? Here are my top 5 booty workouts:

  1. Glute Bridge Pulses
  2. One Legged Glute Extension
  3. Plank w/Leg Raises
  4. Donkey Kicks
  5. Quadruped Side Hip Extension

Here is a full length video demonstrating each move for you as well as the reps and sets for each move:

Want to build a better body in just 12 weeks? 
Strong Body Guide: 12 Week Home Workout Program

Welcome to the Strong Body Guide.

In this guide, you can expect:

– ✅ 12 weeks of workouts that can be done at home with little to no equipment.
– ✅ 225 pages long
– ✅ Each workout takes less than 30 minutes-great for busy schedules.
– ✅ step by step instructional picture examples of every move
– ✅ no gym required
– ✅ exercises focus on hiit, strength training, and plymetrics
– ✅ download on any device
– ✅ build a lean tone stomach, butt, thighs, and arms
– ✅ download instantly from anywhere
– ✅ promote fat loss & boost metabolism
– ✅ contains cardio and stretching routines as well!
– ✅ full exercise glossary with images and instructions for every move

*All guides are digital ebooks available instantly worldwide. Compatible on all devices – Android, iPhone, iPad, Kindle, Nook, Computer, Mac.

 

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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