Written by female personal trainer, London based, Justina Triasovaite.

WELCOME to my simple exercises beginners section. In this blog post I will demonstrate you easy way to work your booty at home. 

For this booty workout you need to have a training mat. Bare in mind you need to warm up before starting workout.

About this booty routine

This can be your first  booty workout  if you are very new to the fitness world. No gym or special equipment needed. Why not to try and give it a go even in front of TV every evening? In our busy life routine sometimes is very hard to squeeze in trip to gym. More and more workouts been made to perform at home. And that’s exactly what I am showing you here.  


These beginners exercises can be perfect warm up before heavy squatting session.

Rules to follow

Here are the rules you need to follow:

FIRST RULE – With kick backs is very important keeping your hips straight and tight – don’t twist. 
SECOND RULE – With bridges make sure you squeeze your gluteus as much as you can during movements.
THIRD RULE – Make sure your back is not arched during both exercises 
FOURTH RULE – Second exercise (bridge) has to be performed as continuos movement. Don’t drop your bum on the floor after every rep. 

Places where you can do it

EVERYWHERE: gym, park, at home, anywhere you like.

Benefits of this booty workout

  • Visible changes in your lower body 
  • Improved booty shape and strenght
  • Improved core strenght and  stability 
  • Great fundamentals for further more complicated exercises 
  • Ability to progress by using weights and power bands 
  • Ability to perform these exercises anywhere you like 

Common mistakes

It’s very simple exercises, so you cant really go very wrong. Start slowly, complete full range of movement, view a example video few times until you will feel confident to perform this routine. 

General nutrition

Wanna know what you should be eating? Contact me for personolized plans and advices. 

Ready to give it a go?

You need to perform this exercise at least 4 times a weeks in order to SEE RESULTS in around 6 weeks.


Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂

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Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

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