Booty Workout - Trainingsplan für einen knackigen Po!

Booty Workout - training plan for a tight butt!

Welcome to your new booty workout plan! This workout plan is designed to shape, strengthen and tone your glutes. A strong and toned bottom is not only aesthetically pleasing, but also essential for good posture and functionality. With this plan you will specifically activate and shape the muscles of your buttocks to achieve your fitness goals. Don't forget that consistency and dedication are the keys to success. So let's start training right away!

Booty Workout Plan:

Warm up:

  • 5 minutes of dynamic warm-up (e.g. running, jumping jacks, jumping jacks)


Squats (squats):

  • 3 sets x 12 reps
  • Make sure to distribute your weight evenly and not let your knees extend past your toes.

Start with your feet about shoulder-width apart and turned slightly outward. Keep your upper body upright and look straight ahead. Lower your hips down as if you were sitting on an invisible chair. Make sure your knees stay over your ankles and don't fall inward. Then explosively push yourself up to return to the starting position.

  • 3 sets x 10 reps per leg
Keep your upper body upright and slowly lower your knee toward the floor without touching the floor.
Stand upright and take a large step forward with one foot. Bend both knees until they are bent at a right angle, keeping the front knee over the ankle. Keep your upper body upright and slowly lower your body downwards. Then push yourself back up with the heel of your front foot to return to the starting position. Repeat the movement on the other side.

Woman doing lunge while training

Glute Bridges (pelvic raises):
  • 3 sets x 15 reps
  • Push your hips up while squeezing your glutes.

Lie on your back on the floor, knees bent and feet flat on the floor. Press your heels into the floor and slowly lift your pelvis upwards, firmly squeezing your glutes. Briefly hold the tension at the top and then lower your pelvis again in a controlled manner without touching the floor. Make sure your back remains straight throughout the movement and your belly button is pulled toward your spine.

Deadlifts (deadlifts):
  • 3 sets x 12 reps
  • Keep your back straight and your shoulders back as you lower the dumbbell or barbell down and pull it back up.

Stand in front of a barbell or dumbbells with your knees slightly bent. Keep your back straight, shoulders pulled back and gaze forward. Slowly lower the dumbbell or dumbbells downward by pushing your hips back while slightly bending your knees. Hold the dumbbell as close to your body as possible until you feel a slight stretch in your legs. Then return to the starting position by pushing your hips forward and pulling the dumbbell upwards in a controlled manner.

Woman doing deadlifts

Donkey Kicks:

  • 3 sets x 12 reps per leg
  • Lift your straight leg up to activate your glutes and lower it again in a controlled manner

Get into a quadruped position with your hands under your shoulders and your knees under your hips. Lift one leg up, keeping your knee bent, until your thigh is parallel to the floor and your foot is pointing toward the ceiling. Briefly hold the tension in your glutes and then slowly and controlledly lower your leg back to the starting position. Repeat the movement on the other side.

Hip Thrusts (weighted hip raises):
  • 3 sets x 12 reps
  • Use a barbell or dumbbell on your hips as you push your hips upward.

Sit on the floor with a weight (barbell or dumbbell) over your hips. Lean your upper back against a bench or sturdy piece of furniture and place your feet flat on the floor, about hip-width apart. Push your hips up until your body forms a straight line from shoulders to knees while squeezing your glutes firmly. Then slowly lower your pelvis again until it almost touches the floor and repeat the movement.

Woman doing hip thrusts in gym

    Cool down:

    • 5-10 minutes of glute and leg stretching to stretch the muscles and promote recovery.

    Remember that it is important to listen to your body and take breaks when you feel pain or are overexerted. Stay hydrated and eat a balanced diet to support your progress. Good luck and have fun training!

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