A 20-minute training program to pump up butt at home

Every woman has a different body type. Some may think their butt is their best feature while others feel that it is their worst. The best way to deal with your body is to accept what you have been blessed with and work on turning your rear into your sexiest and most valued body part!

Here are some effective and proven butt building exercises. Whenever the day arises for your lower body workout, choose three exercises from the list below. It is important to remember that you get results from being consistent.

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#1. Barbell Squat

Squats are an age old method for training your booty. If you feel that you need more resistance while squatting you should hold dumbbells in your hands or a bar across your shoulders. The bar is for those of you who are more advanced but make sure you have a spotter in this case.

If you change the width of your feet it will change the area that the exercise works on. If your feet are closer together the front of your thighs will benefit the most. If your feet are further apart your hips and butt will benefit more. Make sure you pay attention to your form.

At the gym you can use the leg press machine instead of doing squats with a bar.

#2. Lunges

Lunges are another exercise that is great for your rear. Apparently, Jessica Simpson was a huge fan of lunges while she was prepping her body for her daisy duke shorts in The Dukes of Hazzard.

There are different types of lunges:

• Stationary lunges

• Walking lunges

• Alternating lunges

• Side lunges

To do a stationary lunge with dumbbells hold a dumbbell at each side. Bring one leg forward and ensure that you maintain your balance. Bend both legs and allow the weight of the dumbbells to draw your body down towards the ground but make sure your front knee does not go past your toes. Your other knee should almost be touching the floor now. Then come back up. Do all of your reps on one leg first and then continue with the second leg.

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#3. Hip Extension

Hip extensions are a great way to get a good burn in your hamstrings and glutes. On a step or platform or any raised surface, lie facedown with hips on the edge of the surface, straighten your legs with your toes resting lightly on the floor. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. Then lift one leg higher than the other and alternate. You should try and create a movement similar to a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.
#4. Deadlifts

Deadlifts are good for your hamstrings, butt and lower back and your form is critical. Stand with your feet hip-width apart and hold your weights in front of your thighs. Keep your back straight and pull in your abs, bend forward from your hips and lower your torso until your weights reach your shins.Engage your glutes to bring yourself back up to standing position. Only bend your knees slightly and make sure you keep you weights close to your legs. Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.

Using the stairmaster or a treadmill (on a high incline for walking) are good ways to get your cardio and glute exercises in. Start at 20 minutes 3 days / wk. If you want to make noticeable changes increase to 30 – 45 min sessions, 5 – 6 days a week.