3 butt exercises you should be doing on your lunch break can help strengthen your glutes, work your lower body and break up a long day of sitting without requiring a trip to the gym.
Finding time to exercise can be difficult when your schedule is packed, but an effective workout doesn’t always require an hour. Short periods of movement throughout the day can help you stay active, improve strength and build consistency with your fitness routine.
If you’re working toward stronger, more defined glutes, exercises that target your buttocks, thighs and hamstrings are a great place to start. Combine consistent exercise with healthy nutrition and, if improving the contour of stubborn areas is also one of your goals, body sculpting (link to: What Is Body Sculpting and How Does It Work?) can complement the work you’re already doing.
Here are three simple butt exercises you can fit into a lunch break.
1. Squat Jump
To do this exercise, you will need just some space and do the following:
- Stand straight with your legs a little more than shoulder-width apart and squat down.
- Now, with the help of your glute muscles, jump up. Make sure to lift both your arms in a clapping position and your feet lift up simultaneously.
- Land back gently on your feet and resume the squat position.
- Repeat two to three sets of squats with 10-12 repetitions.
Want an even greater challenge? Add a resistance band! Do this exercise daily during your lunch break as it will help shape up not just your butts but the entire lower body, including the glutes, calves, hamstrings, and quads.
2. Walking Lunge
This is another simple exercise that you can do during your free time at work. To perform this easy exercise, you will need to:
- Using your right foot, take a step forward.
- With the help of your core, glutes, and hamstrings, lower yourself into a lunge, making sure both your hands are placed on your waist.
- Next, take a step forward with your left foot and drop into a lunge with your other leg.
- Walk forward into lunges for a set number of reps.
Walking lunge is a great exercise to add volume to your butt and enhance the appearance of your lower body.
3. Bridge
The best part about doing a bridge is that there are SO many variations, good for beginners to experts. You can easily do it simply laying on the floor, with your legs on a couch or chair, an exercise ball or mix it up with lifting one leg as you do your intervals:
- Lay on the floor.
- Keep your arms at your side.
- Thrust your hips in the air and hold it for 30 seconds.
- Come back to the original position and complete 3 – 5 reps.
This strength exercise works your butt and hamstrings, helping them to become more strong and in shape.
We all have hectic lives but as we make time each day for our body’s and ourselves, it becomes a habit and habits are hard to break. Let’s focus on creating good habits and reducing the bad ones.
Exercise, Glute Strength and Body Sculpting
Squat jumps, walking lunges and bridges all target your lower body in different ways, making them easy exercises to incorporate into a regular fitness routine. The key is consistency. A short workout you perform regularly can be more useful than a complicated routine you rarely have time to complete.
These exercises can strengthen and develop your glutes, but exercise cannot determine exactly where your body stores or loses fat. If the buttocks, hips or thighs remain areas you’d like to improve, body sculpting can provide another option for targeting body contour alongside exercise and healthy nutrition.
Looking for other ways to work the same muscle groups? Planking or Rollerblading for your booty combines cardio with lower-body exercise and targets the glutes and thighs.
