20 Minute Butt Lift Workout for Beginners: Tone & Shape Glutes Exercise Routine at Home



hello everyone and welcome my name is sanella and today we're going to be working on the booty I have five exercises for you today we're going to be doing 20 reps on each exercise so just follow me along and let's begin so the first exercise is going to be we're going to move into a squat so we're going to have our hips a little bit hip apart and in squats when you're especially a beginner you want to make sure that you push your hips back you don't go too forward because you don't want to put too much stress on your knees so push your hips back and you're going to come down and up just like that right take your time make sure that your form is right and we're going to begin now in here go and 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 and 20 and one more tip here when you are coming down into a squat make sure when you come out push from your heel up right even if you come right here that's that's okay and then just come up and down just like that the second exercise we're going to do this one is called curtsy squat you're going to go ahead just like that and one two three four five six seven eight nine ten eleven twelve thirteen fourteen fifteen he goes sixteen almost there seventeen 18 19 and 20 switch sides and 1 2 3 4 5 6 7 8 9 10 and 10 more 11 12 take your type 3 12 13 14 15 16 17 18 hey como si 19 and 20 the third one you're gonna come down make sure your arms come down directly from your shoulders this is called donkey kicks you're going to lift your foot up there's two ways you can do this one you can bring start from your knee and shoot all the way up just like that bring more motion in it right here or you can just come up right here and then kick 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 and 10 that's 20 switch sides same thing here at 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 and 10 take your time guys drink water if you need to but just make sure you complete 20 reps if you really want to see those results he goes the fourth exercise so you come right here make sure that it comes directly from your hip then we're going to lift and kind of make a little circle just like that do a little tap and 2 3 4 5 6 seven eight nine and ten eleven and thirteen I am feeling that burn 14 have 15 16 17 greed 18 19 and 20 let's switch sides here you go and 1 2 3 four five six seven eight nine ten homos there 11 12 13 14 15 16 17 18 19 and 20 very good job you guys let's come back up and we're gonna repeat that again I'm already like sweating it's pretty intense we want to feel that cardiovascular system engage this is how we also shred some of that weight off of our body as well as we are toning that glue all right here you go back to squats and 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 you got this 17 18 19 20 repeated all right curtsy squat right here and he go 1 2 three take your time like I said I 6 7 8 9 10 11 12 13 14 15 17 18 19 and 20 switch sides well here we go and 1 2 3 4 5 6 7 8 9 10 turn more 11 12 I'm feeling that burn 13 14 15 breed 16 17 18 19 and 20 going down hey God same thing here and we can move into those donkey kicks one two three four five six seven eight nine ten one two three four five six seven eight nine ten that's 20 oh here you go switch sides nice and slow take your time and one two three four five six seven eight nine ten one two three four five six seven eight nine ten real quick tip to you guys if your arms get tired if you have any issues with your wrist you can always come down on two elbows and then kick just like that right so alright hey girl I got ya one two three four five six seven eight nine ten eleven twelve thirteen fourteen fifteen here you go miss teen 17 18 19 and 20 switch sides here you will definitely feel that burn but guys remember don't give up you want to feel a little burn that's aside you're really using those muscles so you're really using your glute muscle to activate and tone it feel good get a nice rounded lifted booty he go and 1 2 3 4 5 6 7 8 9 10 11 13 14 ax Oh with everything 16 17 18 almost a two more 19 one more and 20 oh good job guys keep going we have a little more time to go as you can see look I'm already sweating that's very good I hope you are too he go back to squats I'm also in squats make sure your toes are kind of pointed out a little bit you see that versus this way head them out a little bit and then come down 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 come on 16 almost there 17 18 19 and 20 yeah feeling that burn I am I hope you are too and here we go we're going to move right into curtsy squats and 1 2 3 4 5 take your time guys 6 don't get discouraged 7 8 9 10 11 12 13 14 almost there 15 16 17 18 two more and 19 and 20 good job switch sides and one two three four five six seven eight nine and ten and 11 12 13 14 15 16 17 18 19 and 20 good job you guys let's calm down moving indoors donkeys here you go and 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 good job keep going through the best you can take your time pause if you have to I'll be right here waiting for you okay so he go 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 and 10 good job and one two three four five six seven eight nine ten eleven twelve oh I'm feeling that burn 13 14 16 17 18 19 20 you can do this I believe in you I promise you can do it take your time I just complete it you got this and 1 2 3 4 5 6 7 8 9 10 more 11 12 13 14 15 five more 16 17 18 19 and 20 whoa good job you guys here we go keep going again rest if you need to take your time drink water pause I'll be waiting for you when you come back we're gonna go back and kick butt yeah literally kick blade he goes and 1 2 3 4 5 6 7 8 9 10 11 kind of move your arms too a little bit 14 15 16 17 18 19 and 20 – yo hey God whoa I am feeling it but it feels good Jaeger and one two three four five six seven eight nine 10 11 12 13 14 15 16 17 18 19 and 20 what I like about the squats and the curtsy squat you're working your ties and those inner thighs as well so you're toning this whole midsection alright and switch 1 2 3 & 4 5 6 7 8 9 10 11 heyco 12 13 14 15 almost there 16 17 18 19 and 20 yes we did it we did it this is like a fourth round so far you guys are doing really good job here you go donkey kicks and 1 2 3 4 5 6 7 8 9 10 12 13 14 15 16 17 18 19 20 I really like the donkey kicks because they work this top part of your glute which really helps to lift up the button so here you go switch 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 and 10 11 12 13 14 15 16 17 18 19 20 I am sweating look at that I love it you guys you know and keep the intensity going as much as you can like I said really that's when you're going to see the result when you push yourself you know reaching that point get it out of that comfort zone thank God and 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 home was there 16 17 18 you got this 19 and 20 yes here you go and 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 and 20 good job you guys I'm going to do one more thing for y'all to stretch out and to release some of the tension from the glutes and your thighs one of my favorite stretches to do its pigeon so you can come in a high plank and you're going to bring that left foot forward and just kind of push that right leg back a little bit seek into your math here just like that so you can stay right here or you can come down onto your elbows and just take deep breaths here and really allow yourself to just relax and release the tension from the glutes and now and feel good you know you did a really good job stay consistent with these exercises I promise you you too will have a nice behind and you don't have to spend thousands of dollars like Kardashian's do to get that nice booty you really don't it's really unnecessary so if you want to build a nice round it behind these are the great five exercises that I do it myself personally three to four times a week and I've seen big differences in my own booty and also a lot of my clients as well so everybody's happy and I know you will be too if you stay consistent I know you will all right he go you're gonna stretch the other side same thing you're gonna bring that right foot forward nice and easy breed you might feel a little bit you know tight whatnot but it is okay you know we all have to start somewhere right so here you go let's come down here same thing lacks big deep breaths here allow yourself and give yourself thanks for working through it and I kind of pin yourself a little bit cuz you gotta gotta show yourself a gratitude and work hard and and there's no reason why you two could not have a nice rounded okay you know and one more thing actually I want to show you this exercise just in case if you have injuries in your knees or have issues with your knees what you can do is actually you can come lay back down onto your mat and right here you're going to place your left foot over your right and then your hands are going to go underneath here just like that and then pull towards your chest just like that and relax your head down just like that just in case if you have injuries with your knees let's switch sides same thing here right here pull towards your chest breathe deep and that's that a job great job you guys thank you so much for watching this video make sure you favorite this video make sure you also do this video three to four times a week so you can see the results faster also make sure you subscribe to psyche truth to see more of my videos in a near future namaste you

34 Comments

  1. Please CLICK THE NOTIFICATION BELL! Our subscribers aren't being shown our videos unless they click the notification bell next to the subscribe button.

  2. I love this video! It makes me feel empowered and hella sweat😩😆

  3. Okay I'll trying now! Shh fighting 💪

  4. Will you lose weight on your butt at first and then afterwards comes the building of your glutes muscle to get that nice round shape?

  5. Do we have to do this everyday?

  6. How many times a week should I do this ?

  7. >> 📌 HŐẂ TŐ TÁ́́ŔǴÉ́́TT Á́́ĹĹ Á́́ŔÉ́́Á́́ś ŐF THÉ́́ BŐŐTӲӲ – THÉ́́ ŰĹTí́́ḾÁ́́TÉÉÉ́́ 𝔾𝕝𝕦𝕥𝕖 ẂŐŔḰŐŰT! ( Ẃá́́́tćh Thí́́́ś Ẃhí́́́ĺé́́́ í́́́t'ś śtí́́́ĺĺ Őńĺí́́́ńé́́́é́́ ) 📌 >> https://tinyurl.com/y69etk6l?-5SF487FWE9SDF869

    నా కాళ్ళతో నా అపార్ట్మెంట్లో ప్రతి ఫర్నిచర్ను కొట్టడం జరిగింది

  8. How many days in a week I should do this?

  9. Most of these dislikes are either like to hate or are too lazy to even try this workout and looking for easier ways to lift their butt but there is no easy way without doing the works, to be honest this work out has really done some work just in two days already and if you have back problems it can really help with just this much of movement, an help with your body posture really well. So I tend to keep with this work out n running 😙💖

  10. I had no idea what I was in for. So. Much. Sweat.

  11. When she is at 18 I’m barely on 8!! 😅😅😅

  12. I've been working out a year now and I thought I'd pretty much got this down, everything was becoming easy but this is so fast-paced that I am more sweaty than I've been in a while and my butt hurts! So thank you for this, will be doing a few times a week to see what happens 😀

  13. I wanna get a boutay

  14. At the moment I'm just reading all the comments below…I really want to be ready for the summer, but I'm afraid it's not going to work.

  15. Today was my first day and is it strange i don't feel my muscles burning.?

  16. I have been doing this workout for 3 weeks now and let me tell you, I am in LOVE with my results. I haven't had a workout give me such noticeable results in such a short time. To anyone still thinking about whether or not this workout is worth all the sweat and aches, it DEFINITELY IS. Thank You Sanela!!!

  17. thanks.

  18. Hi! Can I do it everyday? It is okay for my knees?

  19. I want a bubble butt

  20. Add weights and resistance after awhile

  21. NO SQUATS BB. I don't want no thunder thighs I'm keeping these SLIM BABIES.

  22. Did someone see results?

  23. Wow! I was sweating and felt the burn in my butt… nice feeling!

  24. Sooooooooooooooooooooo how does one court right one minute then wrong the next please help me understand lol

  25. This one is like the only workout that gives me pain my booty and legs the next day.. Incredible.. It is a little bad that it repeats 4 Times but it is worth..

  26. Her voice is soothing

  27. https://youtu.be/y9RUhf5wQ-A

  28. Are you sure

  29. i recommend that 🙂
    http://tinyurl.com/y5qbjwum

  30. Love this excercise

  31. Awesome video! This workout makes me sweat like a pig. Done it two times already, struggling to finish it BUT take it easy, take breaks whenever you need and drink alot of water. If I rememeber Ill keep updating this comment with progress. My butt is currently 96 cm.

  32. I’m going to start doing this, and I’ll check back with my results so future peeps can know how well it works.

    To lay down some info, I already have a naturally big butt. But with excessive weight loss, I lost a lot of muscle, making it lose definition and almost sag.

    I’ve done today’s first round (Tuesday, 02/03/19). Here we go!

    Tuesday 09/03/19: a week later, I feel like there are slight differences, but none big enough to be truly noticeable. Will report back next week!

  33. Planning on doing it. Just by watching im already sweating 😅

  34. It seem so simple and easy..i was sweating so much..i love it

Leave a Reply

Your email address will not be published. Required fields are marked *