Butt workout with Emma

Hi girls, today I want to show you want kind of exercises I do to get a good and round but. In the beginning, I didn’t pay much attention at my butt because it always has been round. One of the benefits of playing hockey is that you get a round butt from it. But when I find out you need to work on every muscle in your body to get the best progress, I started doing butt exercises.


I love to plank, it is very easy to do and it is so good for you. It makes your butt look better, it makes your arms stronger and it is good for all the abs in your core. When I plank, I always do 1 minute each way. 1 minute normal and 1 minute each side.

Bridges (with leg raise)

Also, the bridge is a good way to work on your butt. When I am in the gym, I put 5 kilos on my legs, but I don’t have that at home. The bridge is a nice exercise to work on your butt, core and upper legs. How more weight you put on your legs, the harder it is. I do this with and without raising my legs after each other, 20 repeats.


I got this exercise to do from my physio to make the muscles in my legs stronger, but after doing it I felt my but so good, that I knew that it was good for my butt. Now I do this more to get a good but. You have to switch your legs after 20 seconds and both legs 3 times after each other. With this, you make your butt and legs stronger and fitter.

Jumping squats

Jumping is good for your legs and when you make a combination between jumping and squatting you train more muscles at the same time. Timesharing is a thing I really like. With jumping you make it harder for your legs, so your legs and your butt get a good workout. I make 20 repeats with the squats after each other. I know it is easy to do a lot more, but when I workout, I don’t want to focus that much on my butt.


These are all the things I do in a butt workout. When I did everything once, I repeat everything twice. I do everything in sessions for three, but not straight after each other. This because it will get boring and when you get boring, you don’t do the exercise the way you have to do it.

I hope this butt workout was an inspiration for you to work on your butt too. What do you do for your butt? Let me know!!

Xoxo Emma


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17 Comments on "Butt workout with Emma"

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Ahhh, die kan ik misschien op hotel in China proberen om mijn bodystyling te onderhouden?!

Wat tof dat je deze oefeningen zo deelt!


Leuke workout! Ik doe thuis vaak van die youtube video’s, lekker handig!


Ik ben sinds vorige week ook weer begonnen met sporten en ga 2x per week. Deze oefeningen zou ik tussendoor misschien nog wel doen


Nou mijn kont kan wel wat oefeningen gebruiken, dus thanks voor de tips en motivatie x


Mooie workout! Volgens mij moet ik deze ook wel in kunnen bouwen in mijn dag. Zou heel goed voor me zijn.


hey wat een leuke workout, die kan ik er zelf ook nog wel bij plakken denk ik


Hello Emma, i love to workout and keeps me fit and energetic for whole day. It is very easy to do and it is so good for me. So, it might be a perfect thing for my body. Thanks for sharing your healthy blog. Keep sharing!


Zou dit vaker moeten doen. Ik doe niet zoveel voor mn billen eigenlijk. Ga deze oefeningen wel onthouden.


Leuke oefeningen! Ik ken ze en doe ze ook allemaal. Wel te weinig Dus strakke ronde billen staan nog op mn wishlist.


Wat een leuke foto’s en goede workout! Keep it up!