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9 Ways to Get a Free Butt Lift


No gym membership required.

Ready for a firm, lifted butt that shows off your curves in your favorite jeans, or makes your new dress turn heads? A tightened and toned butt takes work and dedication, but it doesn’t need to break the bank.

Regular, free butt workouts at home are one of the best things you can do for your body if you sit at a desk (or an improvised couch/bed workstation) all day. Strength training exercises that target the glute muscles, such as squats and lunges, are essential for growing your butt. Cardiovascular exercise can also help burn fat and show buttock muscles. Muscle growth can be aided by eating a well-balanced diet rich in protein and healthy fats.

The huge muscles do a lot more than just fill up your favorite pair of jeans, so it’s important to give them special attention in your workout routine. The glutes are the driving force behind the explosive, athletic motions required to excel in sports. The muscles are also necessary for correct posture and mobility; without a functional set of glutes, you won’t be able to do much with your body.

So whether you want to be queen of the tennis court, or simply be able to grab your grocery bags without breaking a hip, these free butt exercises will do you a world of good!

If you’ve sworn off your gym membership in favor of at-home workouts and outdoor training, we’ve got a list of free butt workouts that won’t cost you a penny and will strengthen and tone your gluteal muscles just as effectively as heavy machinery and expensive classes.

All of these workouts may be done without equipment (or with household objects), but if you want to challenge yourself, grab a kettlebell, resistance bands, or a set of dumbbells for increased weight. So put on your headphones, play that ‘Feeling Sexy’ playlist to hype yourself up, and let’s get to work!

1. Summer Butt Challenge

Get your 7 Day workout. It hurts so good! In 20 minutes or less, you’ll be on your way to a tighter butt.

2. Lunge Lift

Grab this firming lift quick. Lunges are one of the most effective ways to target the right muscles.

3. Beginner’s Butt Workout

Grab this beginner’s workout to shape your sexiest butt.

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