Last Updated on January 29, 2022 by Femniqe
It’s a natural thing; sometimes we’re lazy and sometimes we are super pumped.
That’s just how it is.
Training your booty takes a lot of energy but sometimes your body will just not have enough energy to exert.
That’s why in this post, you’re going to learn 3 lazy girl butt workouts that will help to firm and tone your glutes while you’re sitting at work or at school.
So let’s dive into the workouts!
1. Seated Leg Raises
This one is quite easy to do but after a couple reps you will start to feel the burning in your muscles.
That’s how you know you’re doing it right.
It will work your glutes and thighs all at the same time.
How to do it
- Make sure that you’re sitting in a chair with feet flat on the ground.
- You’re going to straighten your right leg until it’s parallel to the ground.
- Hold position for one second and then slowly return to the starting position then repeat.
- Do 2 sets of 15 reps for each leg.
2. Seated leg circles
It’s quite fun to do and you’ll definitely feel it working your major glute muscles.
How to do it
- Make sure you’re seated in a chair with your feet flat on the ground.
- Raise your right leg slightly bent at the knee but still parallel to the ground.
- Now you’re going to use your foot to make big circles.
- Do 3 sets of 10 reps for each leg.
3. Pistol Squat
Doing this move is a real glute worker. It’s very powerful for targeting your glutes and quad muscles.
How to do it
- Start seated but with your right leg straightened and parallel to the ground.
- You’re going to use your left foot to raise your body into the standing position.
- Then slowly return to the starting position and repeat.
- Do 2 sets of 15 reps for each leg.
Some Workout Tips To Remember
It’s OK to take some time off
If somehow your body is telling you that it’s too tired to exercise, then you should listen to it.
It doesn’t matter how fit you are, days will come when you just can’t exercise.
So it’s OK to take a break.
But don’t take a super long break as you will lose your gains that you’ve worked for in the past.
Switch things up now and then
As humans we get bored very easily. And the same thing goes when it comes on to exercising.
That’s why we produce new workouts every week so that you guys have variations to choose from.
It’s good to change things up now and then.
At some point, doing the same ole workout routine too long can become monotonous.
The best thing you should do is listen to your body.
if you realize that a particular routine isn’t challenging you anymore then it’s a sign that you need to change it up.
You don’t have to go to the gym all the time
Even the thought of going to the gym can get a lot of people demotivated.
So if you’re a person who is more comfortable with exercising in your own space without distractions, then setting up your own space at home is a great idea.
You don’t have to work out every day
Unless you’re training for the Olympics then you should not be exercising 7 days a week.
As a matter of fact, even professional athletes take their rest days.
The only time they train so often is when they have a big event coming up.
But for persons like us, it’s important that we take rest days in any weekly workout plan.
So for example, an ideal workout to rest day ratio is:
Monday – Exercise
Tuesday – Rest
Wednesday – Exercise
Thursday – Rest
Friday – Exercise
Saturday – Rest
Sunday – Exercise
This is just an example, you can modify to your choosing. But you get the idea, always make time for rest days.
Picture yourself with your dream body
Everyone has an image in their mind of the ultimate body they’re working towards.
And that’s a good thing. Especially for times when you’re feeling lazy and demotivated.
You will need something to keep you motivated and pumped for your workout sessions.
If you can picture yourself having your dream body, eventually in your subconsciousness you will do whatever it takes to get it.
That’s how goals work.
If you obsess over something long enough, you will make sure that you take the necessary steps to achieve it, and the same thing goes for your fitness and health.
Make it a daily habit and you will eventually get there.
Bonus: A 30 Day Butt And Abs Challenge
Give this challenge a try! 🙂