By Pushpa Gurung August 6, 2022 - 5:27am

Whether you're stoked to be back in your neighborhood gym with all your workout buddies or still soaking up https://www.sureshgurung99.com.np/ your at-home sweat seshes, building a stronger booty is likely on your list. With the right moves, you can seriously feel the burn and score a fabulous butt workout wherever you are.

Understanding all the muscles that make up your booty can help you work your rear more effectively. The gluteus maximus, gluteus medius, and gluteus minimus muscles along with a slew of other smaller muscles, like the piriformis (located about where the heel of your hand lands if you put it in the back pocket of your jeans), https://www.sureshgurung99.com.np/ are all part of your behind. Your glutes are super important for all sorts of movements you do throughout the day. Want to take the stairs anytime? One word: glutes.

Plus, when your glutes are strong, you can better strengthen and protect your back, hips, and core—all of which are huge for balance and stability. (Looking at you, yogis.)

The key to getting in a good butt workout at home (and reaping all of these full-body benefits) is to move slowly and with control so that you work your glute muscles—and don't stress out your lower back. To keep your focus on your butt, https://www.sureshgurung99.com.np/ engage your core and exhale through the challenging part of every exercise.

Use the 15 exercises below to create your own butt workout at home. All you need is a looped resistance band and a set of dumbbells!

As long as you recover well (think plenty of stretching and foam rolling), you can work out your butt up to three times a week.

Equipment needed: resistance band, dumbbells

Time: 20 minutes

Instructions: Choose up to five of the exercises below. Complete the indicated number of reps for each, then rest for 15 seconds and continue on to the next. https://www.sureshgurung99.com.np/ Once you've completed all five exercises, rest for one minute, then repeat the entire circuit twice more for a total of three sets.
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