27 May 2019

10-minute bubble butt workout to do at home

You have probably focused on or seen other people focusing on their glutes at the gym. Have you either thought to yourself, ‘what are some bubble butt exercises that I can do within the comfort of my own home?’ Simple yet effective exercises to get a bubble butt that you can do at home make it easier to ensure you actually do them, even if you can’t make it or don’t want to go to the gym!

Here is a 10-minute bubble booty workout that you can use as a base for your workout. From this routine, you can add in additional exercises or repeat the circuit as needed. Be sure that when you do this routine, you do it at maximum performance so you make the most of the 10 minutes.

Bubble butt workout:

Swinging High Kicks – 30x (15 per leg)

  1. First, position both of your feet shoulder width apart while standing upright.
  2. Raise one leg, while keeping it straight extend it behind you while allowing yourself to bend at the waist.
  3. Kick the raised leg forward as far as you can without allowing it to bend at the knee.
  4. Bring your leg back down to a standing position with your feet shoulder width apart.
  5. Complete subsequent reps starting from step 2, alternate legs.

Rest 30 seconds

Side Leg Raises – 30x (15 per leg)

  1. Begin by lying sideways on the floor, with your legs fully extended.
  2. Position your elbow beneath your shoulder, and point your forearm in front of you with an open palm.
  3. Raise yourself up so that your torso is no longer touching the floor, while maintaining ground contact with your hips.
  4. Keeping your legs fully extended, raise the top leg as high as you can without moving it forward or backward or rotating your hips.
  5. Lower your leg so that it is in contact with the leg on the floor.
  6. Complete subsequent reps starting from step 4.

Rest 30 seconds

Squat – 10-20x

  1. Begin by standing upright with feet wider than shoulder width apart and toes pointed outwards.
  2. Bend at your both your knees and hips, while maintaining a flat back and squeezing your butt and abs.
  3. Keeping your knees in line over your 2nd toes, continue to lower yourself without pulling on your neck with your arms until your thighs are parallel to the ground.
  4. Press your heels into the ground and slowly return to a straight standing position.
  5. Repeat subsequent reps.

Rest 30 seconds

Jumping Lunges – 10x

Muscles Involved: Calves, Glutes, Hamstrings, Quadriceps

  1. First, stand with feet shoulder width apart and arms extended by your sides.
  2. Jump while bringing one leg directly in front of you and extending the other leg directly behind you.
  3. Lower your body while maintaining an erect torso by bending your forward knee and lowering your back knee until it almost comes in contact with the ground.
  4. Pushing through your forward leg with as much power as you can, jump.
  5. Land the jump by returning to the starting position and slightly bending your knees.
  6. Complete subsequent reps starting from step 2, alternating legs.

Rest 30 seconds

After completing the 10-minute workout, complete a cool down and stretch it out! Here is an effective glute stretch.

Lying glute stretch:

  1. Begin by lying on your back on the floor with arms and legs fully extended.
  2. Raise one leg up, bending and drawing it towards your abdomen while maintaining ground contact with your other leg and your upper back.
  3. Grab the raised knee with both arms, pulling it closer to the abdomen, not allowing it to rotate outwards.
  4. Maintain this position for the duration of the set, alternating legs in subsequent reps.

Stay consistent with your bubble butt exercises, as it does take time to see drastic results. You will feel your body getting stronger and stronger each time you do them!

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