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5 easy workouts for the BBL effect at-home

bbl effect

If you’ve been even remotely present on social media over the last 12 months, you’re likely familiar with the BBL effect. But TikTok trend aside, the want for a perfect butt isn’t going anywhere anytime soon. And we’re going to help you get one, right in the comforts of your home. No surgery or Equinox membership required.

Read on for our top 5 fave at-home booty sculpting workouts. And if you want the abs to match, check out our fave at-home flat tummy workouts. We won’t try to sell you Flat Tummy Tea at the end of it. We promise.

squat

Pretend to be shocked. Whether you hate them or love them, squats are essential for building a bigger booty. Squats work nearly every muscle in your lower half, especially your glutes.
To do a perfect squat, stand straight with feet hip-width apart. With your hands on your hips or by your side, bend your knees and lower down as if you were sitting in a chair.
Try to get your bottom as close to the ground as possible and make sure you are leaning most of your weight back onto your heels.
Hold your squat for one count then return to the starting position, squeezing your glutes as you stand to engage them more.
Aim for at least 3 rounds of 12 reps. For more of a challenge, hold dumbbells by your side or on your shoulders.

glute bridge

Start by lying on your back on the floor with your knees bent and feet flat on the ground.
Rest your arms by your side, palms facing down towards the floor. From here, press into your feet as you lift your hips and butt off the ground as high as you can.
Hold this position for one count, squeezing your glute muscles together at the top. Gently lower down and repeat.
Aim for 3 rounds of 12 reps. For more resistance, hold a dumbbell or weight plate on your hips.

donkey kick

For donkey kicks, start on the ground on your hands and knees.
Keeping your back straight, lift one leg in the air so that your thigh is parallel to the ground.
The knee should stay bent at a 90-degree angle as you gently pulse your leg up and back to its parallel position above the floor. You should feel like you are kicking or pushing against something in the air as you pulse.
Aim for 12 reps then repeat on your other leg. Do 3 rounds on each leg.

fire hydrant

Begin on your hands and knees like in the donkey kick exercise.
Keeping your knee bent at a 90-degree angle, lift one up and out to the side so that your inner thigh is parallel to the ground.
Bring your leg back into the starting position and then repeat. It’s called the fire hydrant because you will resemble a dog lifting its leg to pee on a fire hydrant… very classy, we know.
This move is great for working your side glute muscles. Aim for 12 reps and 3 rounds on each leg.

lateral squat walk

The lateral squat walk is a full booty burner that works both your glutes and your quads.

Start by standing with feet shoulder-width apart. Squat as low as you can comfortably go, then walk your right foot out to the side, followed by your left foot.

Take 3 steps to the right, then 3 steps to the left, all while maintaining your squat position.

Aim for at least 12 steps total each round. Do 3 rounds.

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