Name: Playbook - Izabela Siuda - Rounder Butt Workout. Round Glutes Exercises at Home.
Uploaded: 2024-04-20T15:30:40.404Z
Duration: 15 min
Description: Rounder Butt Workout. Round Glutes Exercises at Home.

🇬🇧 These workouts are designed to help you round and lift your buttocks.  

These are very simple yet effective exercises that help you:

* firm buttocks
* lift and tighten booty
* get a rounder and more perky butt

The workouts are a beginner friendly and you can do them anywhere. 

🇵🇱

Te ćwiczenia mają na celu pomóc Ci zaokrąglić i podnieść pośladki.

To bardzo proste, ale skuteczne ćwiczenia, które pomogą Ci:

* ujędrnić pośladki
* podnieść tyłeczek
* uzyskać zaokrąglony i bardziej wystający tyłek


Treningi są przyjazne dla początkujących i można je wykonywać w dowolnym miejscu.

- Stand with feet shoulder width apart and hands at your sides
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your right hand to the opposite side
- Repeating the sequence on the opposite side

Squat and reach

- Step back and bring your knee down until both legs are at 90 degrees
- Return to the starting position
- Repeat to the other side

Alternating back lunge

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Place your upper back on the edge of the box or sofa 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Staying facedown, bend knees out to sides, feet up and together
- Your forehead on your hands
- Engage your buttocks and raise legs off the floor
- Lower your legs down

Frog lifts

- Begin standing with your feet wider than shoulder width apart
- Squat to the side with the other leg straight 
- Stand back up
- Complete desired reps then repeat on the opposite side

Lateral lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and extend one leg forward 
- Lower back to starting position
- Repeat on the other side

Glute bridge

- Stand in a wide toed out stance 
- Lower into a squat

Sumo squat pulses

- Start in high plank position
- Raise right leg off the floor until it’s at about hip height
- Lower your right leg back to the floor
- Repeat with your left leg

High plank leg raises

- Place your upper back on the bench
- Push through your heel raising your hips and kicking forward 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- Sit on the floor with straight legs and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Rounder Butt Workout. Round Glutes Exercises at Home.

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