Wanna know how some moms still rock a sculpted, rounded figure after doing 9-5 jobs, household work, and other chores? Well, you're not alone!
Being a busy mom, finding time to hit the gym is really exhausting and nearly impossible. But here’s the good news: you can achieve those coveted round-shaped glutes right at home. No gym or any fancy equipment is needed. Just you and a little determination. Sounds amazing, right?
In this blog post, we've covered all about how you can achieve an ideal figure with the best round-shaped glutes workout at home. Read out to know.
Why Round Shape Glutes Are the New Fitness Goal?
Round glutes aren’t just a TikTok trend- they’re a fitness game-changer. You know that they are your body’s biggest muscles, and they do way more than just good looks in tights or yoga pants. Here's why they're worth the hype:
- Power Up Daily Life: Strong glutes make chasing kids or hauling groceries feel easier. They stabilize your hips and keep your posture on point.
- Dodge Aches and Pains: A firm backside takes the pressure off your lower back and knees, cutting down on those “ouch” moments.
- Feel Like a Boss: Let’s be honest- a sculpted booty boosts your swagger. It’s not vanity; it’s owning your strength.
Every woman wants a great figure to get strength and confidence. Want in? Keep reading!
Achieve Round Shape Glutes with These At-Home Workouts!
No gym? No time? No excuses! This at-home round-shape glutes workout helps moms who want to get an ideal figure without investing much time in exercises. These exercises target all your glute muscles for that round, lifted look. Just do these exercises 2-3 times a week and see actual results in 6-8 weeks. Of course, diet is important. So, keep a proper diet by following this schedule.
Quick Warm-Up (2 Minutes)
Wake up those glutes to avoid pulls:
- High Knees: 30 seconds, like you’re sprinting from a spilled juice box.
- Glute Squeezes: Stand and clench your butt for 3 seconds, release, repeat 10 times.
Workout 1: No-Gear Glute Glow-Up (10 Minutes)
In this workout, no equipment is needed. It's just you and a corner of your living room. Do each move for 40 seconds, rest for 15 seconds, and repeat the circuit twice.
Squat Jumps
- Why It Rocks: Blasts your glutes and gets your heart pumping.
- How: Feet shoulder-width apart, squat low, then explode upward, arms reaching high. Land soft, squat again.
- Easier Option: Regular squats, no jump.
- Mom Hack: Imagine you’re dodging toys on the floor- keeps it fun!
Reverse Lunges
- Why It Rocks: Shapes glutes and boosts balance.
- How: Step back with one foot, lower into a lunge (90-degree angles at both knees). Push through your front heel to stand. Switch legs.
- Easier Option: Smaller steps.
- Mom Hack: Do these while waiting for the microwave to ding.
Glute Bridges
- Why It Rocks: Lights up your gluteus maximus like nobody’s business.
- How: Lie on your back, knees bent, feet flat. Lift hips high, squeeze your butt, lower slowly.
- Mom Hack: Pop a toy on your hips- your kid will giggle as you lift!
Workout 2: Band It Up (12 Minutes)
Got a resistance band? It’s your glute’s new BFF. Do 3 sets of 12 reps per move, resting 20 seconds between sets. No band? Use a tied-up pair of tights!
Banded Side Steps
- Why It Rocks: Targets the side of your glutes for that curvy shape.
- How: Band above knees, squat slightly, step side to side, keeping band taut. 12 steps each way.
- Mom Hack: Do it during a cartoon break-kids won’t even notice.
Banded Donkey Kicks
- Why It Rocks: Isolates your glutes for max burn.
- How: On all fours, band around thighs, kick one heel up, knee bent. Lower slow, switch sides.
- Mom Hack: Pretend you’re kicking away mom guilt—feels good, right?
Tips to Slay It
- Feel the Burn: Really think about your glutes working during each rep.
- Level Up: Add more reps or a heavier band every few weeks.
- Eat Smart: Toss in some protein (think eggs or Greek yogurt) to help those muscles grow. Aim for 0.7g per pound of body weight daily.
How to Maintain Your Round Shape Glutes: Tips for Long-Term Fitness!
Got those glutes popping? Here’s how to keep them firm without losing your sanity:
- Stick With It: Just one 10-minute a week session will keep your gains sane. Change things to remain enthused.
- Move All Day: Squeeze your glutes while standing in line or lunging to pick up toys. Little bursts add up.
- Rest Up: 7 hours of sleep and easy stretching to keep muscles contented.
- Eat Right: Combine protein, vegetables and sweet potato carbs. Drink as if you were paid to drink.
- Track Wins: Take snap pics each month. Feeling stronger? That is a win.
- Stay Positive: Avoid the mirror complex. If you love your body, do it because of what it does, such as carrying your little one or dancing in bed.
Your glutes don’t need a fancy gym to stay fabulous. Just keep moving, eating well, and cheering yourself on. You’ve got this!
Bottom Line
You don't need hours or a personal trainer to achieve a proper figure. These quick, at-home glute workouts slide right into your crazy schedule, delivering results that make you feel unstoppable. Pair them with a sprinkle of consistency, some protein-packed snacks, and a whole lotta self-love, and your round glutes will be turning heads (yours included!).
So, clear a spot by the couch, grab that resistance band, and start today. Your glutes are ready to shine! For more mom-hack workouts and Round Shape Glutes Workout Guide PDF, reach out to Fitness With Em. Here’s to a stronger, curvier you!