At Home Workouts for Women – Build your Bootie…
We all want to a have lovely shapely bootie for summer and there is still time to make a difference if you start working on it today. Perhaps you don’t want to join a gym or exercise in public, but would rather start your journey to a bootiful bootie in the privacy of your own home.
Well here are some great simple exercises to start you off with, that you can easily do every week in your own living room.
At Home Workouts for Women To Build your Bootie
If we want to have a shapely butt to be proud of it does mean that we have also have to work out the whole area surrounding it so that includes training our thighs and lower back as well, as they are all connected.
This exercise plan is designed so that even total exercise newbie’s can do it and there are three different workouts, so you will be have some variation throughout the week and will be targeting all of these major muscles in different ways.
The aim is to start of doing each of these routines one day a week with a rest day in between for the next 21 days.
Here is an example of your weekly workout but you can change the days to suit you, just make sure you do have a rest day between each workout, especially if you are new to exercising.
Monday – The Bottom Line workout
Tuesday – Rest
Wednesday – Super Squat workout
Thursday – Rest
Friday – Killer Butt workout
Saturday & Sunday – Rest
Each of the workout routines below can be clicked to open up a PDF in a new window that you can download and print off if you find that more convenient.
THE BOTTOM LINE
Start with this routine on Day One: it is a combination of different exercises that you need to do twenty repetitions of before moving on to the next one. Try to do each exercise in a slow controlled manner for the most benefit.
This is your second routine for the week and consists of different variations of squats. When you go down into a squat position pretend you are putting your butt on a chair and try to get it as low as possible.
Be sure to keep your back straight and try to contract your stomach muscles. Squats are awesome exercises as they will hit your glutes and thighs but can also strengthen your back and tone up your belly too.
This is the third workout for the week and includes some great leg training exercises used by those who practice kickboxing and other martial arts.
Again try and do each exercise in a controlled manner and work towards getting your leg as high as you can.
You can also see on each workout that there are three different levels for you to aim for with a ‘two minute rest period’ between each set.
Week One – Do Three Sets of each exercise
Week Two – Go for Four Sets
Week Three – Aim for Five Sets
Make sure you take the time to warm down and stretch out all your muscles properly after workout so that they can recover properly. If you don’t you could have trouble sitting on the loo especially the day after your squat workout! 🙂
Also be sure to be eating enough calories and that your protein intake is high enough to feed and build your lovely new muscles. Have a look at my post on top apps for some different options to track your food intake if you think that one will may be helpful for you.
Consistency is Key
Remember you do need to be consistent and workout your bootie and thighs three times a week if you want to see any results in just three weeks. Yes it’s going to start getting harder as you go along but the results will be worth it!
Why not take some before photos and measurements or try on a pair of your favourite jeans to see what your starting point is now.
Stay off those scales though! – As they are likely to go up when you start training these major muscles regularly some of it will be due to water retention…
I’m not telling you that you will have the bootie of your dreams at the end of three weeks, but you can start to make a difference and if you start to try these workouts at home today will soon be working towards getting there.
If you start using this workout then please let me know how you are getting on and if you have any questions or comments, then please do leave them in the box below.
The above three workout pictures of ‘The Bottom Line’ ‘Super Squats’ and ‘Killer Butt’ and the attached PDF’s are courtesy of The DAREBEE Fitness Resource – which is a registered non-profit organisation.