Uploaded November 2020 | Updated September 2026, 1 day ago
This beginners butt workout incorporates dumbbells and exercise band to effectively strengthen and tone your glutes at home. Physiotherapist Michelle from https://www.pelvicexercises.com.au guides you through these safe beginners butt exercises, ideal for beginners, overweight, with pelvic prolapse or pelvic instability. These glute exercises are all performed lying down.
This video progresses our first absolute beginners butt workout with weights. Adding resistance starts to strengthen your two large gluteal muscles; gluteus maximus and gluteus medius. These butt exercises will tone and shape your upper and lower butt muscles as well as strengthen your hips and SIJ’s (sacroiliac joints). This Physiotherapist guided routine focuses on using the correct butt exercise technique that effectively activates the gluteal muscles while minimising the risk of injury.
Start out over the first 2-3 weeks using the weight that feels comfortable for you to lift. Some beginners may start out using 1-2kg or 2.2lb-4.4lb dumbbells or if you don’t have dumbbells at home an item from the pantry can suffice e.g. bag of rice, large can of beans. Over the next 1-3 months you may like to gradually increase the amount of resistance (size of the weight) to progress your strengthening and toning. It’s important to gradually increase the resistance you use.
This beginner’s butt workout incorporates the following resistance exercises:
*Weighted clam exercises for strengthening and toning the outer glute medius muscles.
*Weighted hip bridge (hip thrust) exercises that strengthen and tone the gluteus maximus butt muscles and the lower back.
*Weighted side lying leg raises with the foot turned down to strengthen gluteus medius. This exercise is modified by turning the toes upwards to strengthen and tone gluteus maximus.
*This butt routine concludes with gentle buttock stretches lying down.
This butt workout for beginners can be performed 3-4 alternate days of the week. Aim towards completing 10-15 repeated exercises in a row using comfortable resistance/weight to start out. Then progress the number of sets of exercises up to 2-3 sets of each exercise. This means you will be aiming to complete at least 20-30 repetitions over time.
The final step is to increase resistance or the weight of the dumbbell you use or thickness of the resistance band.
#beginnersbuttworkout #buttexerciseshome #buttworkoutwithdumbbells
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Music
Goodbyes That Kidgoran (Licenced User)
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Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
This beginners butt workout incorporates dumbbells and exercise band to effectively strengthen and tone your glutes at home. Physiotherapist Michelle from https://www.pelvicexercises.com.au guides you through these safe beginners butt exercises, ideal for beginners, overweight, with pelvic prolapse or pelvic instability. These glute exercises are all performed lying down.
This video progresses our first absolute beginners butt workout with weights. Adding resistance starts to strengthen your two large gluteal muscles; gluteus maximus and gluteus medius. These butt exercises will tone and shape your upper and lower butt muscles as well as strengthen your hips and SIJ’s (sacroiliac joints). This Physiotherapist guided routine focuses on using the correct butt exercise technique that effectively activates the gluteal muscles while minimising the risk of injury.
Start out over the first 2-3 weeks using the weight that feels comfortable for you to lift. Some beginners may start out using 1-2kg or 2.2lb-4.4lb dumbbells or if you don’t have dumbbells at home an item from the pantry can suffice e.g. bag of rice, large can of beans. Over the next 1-3 months you may like to gradually increase the amount of resistance (size of the weight) to progress your strengthening and toning. It’s important to gradually increase the resistance you use.
This beginner’s butt workout incorporates the following resistance exercises:
*Weighted clam exercises for strengthening and toning the outer glute medius muscles.
*Weighted hip bridge (hip thrust) exercises that strengthen and tone the gluteus maximus butt muscles and the lower back.
*Weighted side lying leg raises with the foot turned down to strengthen gluteus medius. This exercise is modified by turning the toes upwards to strengthen and tone gluteus maximus.
*This butt routine concludes with gentle buttock stretches lying down.
This butt workout for beginners can be performed 3-4 alternate days of the week. Aim towards completing 10-15 repeated exercises in a row using comfortable resistance/weight to start out. Then progress the number of sets of exercises up to 2-3 sets of each exercise. This means you will be aiming to complete at least 20-30 repetitions over time.
The final step is to increase resistance or the weight of the dumbbell you use or thickness of the resistance band.
#beginnersbuttworkout #buttexerciseshome #buttworkoutwithdumbbells
- - - - - - - -
Music
Goodbyes That Kidgoran (Licenced User)
- - - - - - - -
Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
