Don’t like the gym? No gym, no worries! You don’t have to spend hours in the gym, or invest tons of money in equipment at your home to get firm butt cheeks.
Here you will find the ultimate guide to lifting that booty in just 4 weeks – without the inconvenience of joining overcrowded gyms, and without the expense of home equipment.
Butt cheeks – First steps 101
The first step is to understand the butt cheek muscles, so you can visualise and know what muscles you need to work for ultimate results.
Three muscles make your butt cheeks are;
- The gluteus maximus: This is the largest muscle in your body, responsible for the shape of your butt cheek. We need to work this muscle to give us that ‘peach’ shape.
- The gluteus medius: This muscle is responsible for the toning and shaping of the butt.
- The gluteus minimus: This is the smallest muscle in the butt cheek, however an important one. It sits at the bottom of the cheek, we need to work this muscle to lift the butt.
So, when you talk about toning, shaping and lifting your butt cheeks, you need to target your glutes, specifically the gluteus maximus, medius and minimus.
Small lifestyle changes for a lifted butt
You can make small lifestyle changes to start toning and shaping your butt cheeks.
Inclines: if you want a firmer butt, you need to incorporate inclines when walking, running or jogging – it’s all about angles to recruit the maximum butt cheek muscle fibres.
Take the stairs: Walking stairs tones your butt, legs and also lifts your heart rate to burn more calories.
Diet: A balanced diet is key, try adding healthy fats to your daily routine, such as coconut oil, avocado, nuts, seeds, peanut butter, cottage cheese and sweet potato. Remember everything is about moderation.
Clothing: invest in leggings that shape and specifically lift your butt cheeks – you can also purchase padded clothing to enhance your look.
Home workouts for lifted butt cheeks
Here are the top exercises to tone and lift your butt, no equipment needed.
1. Butt squeezes
This move is all about isolation and ‘mind-muscle’ connection. Simply stand up, Visualise your butt muscles, and squeeze your bum, once tightened hold for 3 seconds, release and do it again. I would recommend doing 3×30 per day.
2. Glute bridges
Lay on your back, knees bent, feet flat, hips to the ceiling, hold the top, and squeeze your glutes tight, hold for 3 seconds and control your way down. I would recommend 3×30.
3. Single-leg glute bridge
Similar to the glute bridge, with an extra challenge. Lift one leg up and push through your the heel on the floor to complete a glute bridge on one leg. Swap onto the next leg, repeating this 3 times, 8 reps on each leg.
4. Hip thrust
Again, like a flute bridge but you drive your hips to the ceiling, and squeeze your butt as you rise and lower. I would recommended 30 reps and 3 sets.
5. Monster walks
Monster walks are a fantastic way to tone the side of your butt cheeks (medius). In a half squat position, keeping your feet a foot width outside of the hips, knees pushed outwards, step 4 steps to the left, and another 4 steps to the right. Repeat this 8 times, 4 sets.
Top tip: want more of a challenge? Use a resistant band around your knees.
6. Squats
There are lots of ways to squat, push your hips back as if you are sitting in a seated position, and take your feet wide to target your butt. Keep your chest high, and push your knees outwards. Keep tension in your butt by squeezing as you lower and rise. 10 reps x3 sets
7. Walking Lunges
Take a long step backwards with your left leg, hips forward and chest high. Place your hands on your hips, and lower your back leg, ensure that your front leg is in line with your butt. Try 8 reps on each leg, then swap x 5 sets.
How to tone your butt cheeks in just 4 weeks
Combine these lifestyle and diet changes with 3-4 of these exercises performed 2-3 times per week and you’ll see amazing results in no time. For maximum results, consider adding running in to your routine. For more detail on foods required to help shape your butt, see this article.