Beyond the dazzling lights of Hollywood, famous female Hollywood actors captivate us not only with their talent but also with their dedication to health and butt workouts at home.
In an era where sculpted physiques take center stage, it’s the well-defined booties of these leading ladies that have become a symbol of strength and confidence.
In this article, we dive into the workout routines of some illustrious actresses, shining a spotlight on their at-home glute workout that can help you embark on your own journey to a firmer and shapelier rear end, right from the comfort of your living room.
6- Jennifer Lopez: Dance into Glute Greatness
The sensational Jennifer Lopez, often referred to as the “Booty Queen,” attributes her renowned derriere to the power of dance.
Her infectious energy and fierce moves translate into effective butt workouts at home that anyone can try.
Whether it’s salsa or hip-hop, dancing not only ignites your glute muscles but also elevates your heart rate, making for a fun and engaging glutes workout at home.
1. Dance Cardio: 15-20 minutes
Jennifer Lopez’s signature move to sculpt her booty is dance cardio. Choose your favorite upbeat songs and dance like nobody’s watching! Engage your glutes with hip movements, twerking, and side-to-side steps.
Dance is not only an effective workout but also a fun way to target your glute muscles from various angles.
2. Squats: 3 sets of 12-15 reps
Squats are essential in Jennifer Lopez’s booty routine. Stand with feet shoulder-width apart, toes turned slightly out. Lower hips like sitting in an imaginary chair, chest up. Push through heels to return. For more challenge, hold dumbbells or water bottles.
. Lunges: 3 sets of 12-15 reps (each leg)
Lunges target glutes and thighs. Step forward, lower back knee to ground, forming 90-degree angle. Push up through front heel to return. Repeat on other leg.
4. Glute Bridges: 3 sets of 15-20 reps
Lie on back, knees bent, feet flat. Lift hips, squeeze glutes at top. Lower and repeat. Add intensity with resistance band or elevated feet.
5. Donkey Kicks: 3 sets of 15-20 reps (each leg)
Begin on hands and knees, tabletop position. Bend knee at 90-degree angle, lift leg behind, engage glutes. Lower without touching ground, repeat. Donkey kicks isolate and activate glutes effectively.
6. Fire Hydrants: 3 sets of 15-20 reps (each leg)
Stay in tabletop position. Lift one leg sideways, knee bent at 90 degrees, mimicking dog at hydrant. Lower leg and repeat. Fire hydrants target outer glutes, shape roundness.
7. World’s Greatest Stretches
This is a dynamic stretching exercise that involves arm circles, torso twists, and leg swings. It helps to improve mobility and flexibility.
5- Scarlett Johansson: Widow’s Glute-Building Secrets
Scarlett Johansson’s portrayal of the formidable Widow requires her to be at the peak of physical fitness. Her at-home glute workout regimen incorporates bodyweight exercises such as Bulgarian split squats, glute bridges, and lateral leg raises. These movements target multiple angles of your glutes, helping you achieve a sculpted and balanced booty, all within the confines of your own home.
Warm-Up: 5-10 minutes
Prior to commencing your workout, it’s crucial to prepare your muscles for activity. Engage in light cardiovascular exercises such as brisk walking, jogging in place, or jumping jacks to increase your heart rate and stimulate blood flow. Follow this up with dynamic stretches such as leg swings, hip circles, and arm circles to warm up your muscles and joints.
1. Bodyweight Squats: 3 sets of 12-15 reps
Start with bodyweight squats, a key glute exercise. Stand feet shoulder-width apart, toes turned out slightly. Lower hips back and down like sitting in a chair, chest up. Push through heels to return.
2. Glute Bridges: 3 sets of 15-20 reps
Lie on back, knees bent, feet flat. Lift hips, squeeze glutes at top. Lower and repeat, focusing on peak contraction for max activation.
3. Bulgarian Split Squats: 3 sets of 12-15 reps (each leg)
Stand a few feet from chair. Place one foot behind on chair, comfortable distance. Lower back knee to ground, 90-degree angle with both knees. Push through front heel to return. Targets each glute individually.
4. Lateral Leg Raises: 3 sets of 15-20 reps (each leg)
Lie on side, legs stacked. Lift top leg as high as comfy, keep straight. Lower and repeat. Engages side glutes, shapes well-rounded booty.
5. Glute Kickbacks: 3 sets of 15-20 reps (each leg)
Begin on hands and knees, tabletop position. Lift one leg behind, knee bent at 90 degrees. Extend back and up, engaging glutes. Lower and repeat. Focus on mind-muscle connection for effective glute engagement.
6. Kettlebell Swings
A dynamic exercise that works multiple muscle groups, kettlebell swings target your core, glutes, hamstrings, and shoulders. They provide a great cardio element and improve power.
4- Beyonce: Dance Your Way to Bootyliciousness With Butt Workouts at Home
