Will 20 mina of gluts exercises eveey day get me a better booty?

I can see a difference from home work outs, various on the floor arch things (don't know the names!) and squats (with 4kg weights). I did lose weight down to a size 8 and I don't have a huge amount of fat on my bum so maybe it's easier to see the difference on my kind of body shape, but I started because my bum looked sad and flat after the weight loss and now its lifted and round, so definitely worth a try imo.

Hi I’m a PT. You’re going to really struggle to see a huge amount of difference at home with quite small weights. Although weight is relative (4kg to you may feel different to me), your glutes are the biggest muscle in the body and for muscle gain we need to be really pushing that muscle to failure regularly, which you likely won’t be doing at home with a single kettlebell or some light dumbbells. Of course, I don’t know your starting point but it may also be a case of losing a little body fat to improve the appearance of the muscle in that area. That’s not to say don’t go ahead with what you’re doing - any exercise and especially with weights is fantastic and you may see some improvement. It’s just important to remember that muscle gain is incredibly slow at the best of times for women, even when you are consistently training to failure and your nutrition, sleep is on point etc. You also need to alllow the muscle to recover for at least 24hr for a large muscle group like the glutes rather than training the muscle every day.

If you can afford it, I’d recommend working in person with an experienced PT and ideally nutritionist qualified who can give you some home workouts and show you how to make the most of a gym. Good luck and happy lifting :)

It’s definitely better than nothing. But glute is the hardest area to see a difference due to the fat layer. Much easier to see a difference on arms where there is less fat.

It depends what the OP is aiming for though. Doing lots of bodyweight squats and lunges, if that is new to you and you don't regularly exercise, will improve your strength/balance, and if you do enough of them will help you lose some weight as it's mainly a cardio exercise. It's very unlikely to build muscle as a bodyweight exercise, unless you've won the genetic lottery!

For most people though, weight loss on its own isn't going to give the body they want, and especially not for glutes, at least in relation to the current fashion. Weight loss without building muscle first would usually mean a smaller bum, and a flatter bum. The rounded look is a mix of genetics + bigger glute muscles + a small amount of fat on top. For the majority of people the look they want means building bigger muscles, and that requires lifting heavy weight.

Again, not an expert but from experience my 20min in the morning at home has certainly made a visible difference.
I'm not using heavy weights but am doing a loads of squats and lunges including where I'm doing half ones at the bottom which are a lot harder (learnt at body pump when I used to go to the gym). So not saying I'm necessarily building large muscles but I don't think you could say there's not going to be a visible difference without big weights?

It’s not zero, but it won’t be visible.

Yes - you start at lower end and 2kg are heavy at the start for shoulders. But glutes are a very big muscle, so to grow them you’d rapidly “out grow” squatting with a 8kg kettlebell. In reality for goblet squats, the limiter is usually shoulders. So goblet squats aren’t usually terribly helpful for glutes. Even for kettlebells swings 8kg might be ok at the outset but you’d be rapidly buying new kettlebells.

As an example with a rack I can squat with 90kg on my back, but my limit with a kettlebell is around 24kg. I can manage a kettlebell swing with 32kg, would be expensive to have at home .

But surely you start at the lower end weights, and move up progressively. So telling someone those weights are no good at the beginning, if those weights ARE challenging them, is counter productive as they are more likely to just not bother at all?

I'd picked up some 2kg dumbells in Aldi after Christmas, and they felt heavy at the time - I'd been doing a 10 minute pilates or aerobic video since last June, and had added in 2x400g tins of beans! So 2kgs were a big jump.

I started a gym programme in mid-January as part of my radiotherapy treatment - 24 sessions in small groups, tailored to people undergoing treatment.

I think I started off with 2 or 3kg weights in the gym, and am now up to 4 or 5kg depending on what I'm doing. That is in about 2.5 months.

In addition the PT recommended a "walking programme" 4 to 6 times a week, doesn't have to be walking but something which gets your heart rate going and working up from 1 x 1 min rep to 4 x 5 min reps over a timescale which works for you - they say 4 weeks on average to get to the 4 x 5 min.
I've been stepping up and down on the bottom step, as the weather has been rubbish so I didn't want to go walking.
I could never have done a 5 min rep at the beginning at the consistent pace. Now I do 4 of them. I'm hot and heavy breathing after 5 mins, but that is the point.

I also started off walking on the treadmill as warm up in the gym, I have always walked a couple of times a week and generally walk at about 5km an hour.
2 weeks ago I jogged for 2 mins, I haven't jogged for 5 years. Last week I did 2 x 2 mins, and went for a 15 mins walk round the block and jogged half of it.

If you'd have told me in January I needed to be using the weights being mentioned here, I don't think I'd have gone back - as I just couldn't have done it.

(And whilst I have been having treatment, I don't think my general strength was affected by that or my breast cancer - it was just rubbish to start with.)

I picked up a set of 2nd hand weights a couple of weeks ago, 4 x 0.5kg, 4 x 1.25kg, 4 x 2.5kg plus bars with are about 1.9kg each. So I can hopefully use them within my current capabilities but increase as needed.
I also got a set of 4 x 5kgs the guy was selling, which I don't anticipate needing for some time.

I've got 8 more gym sessions, but for various reasons have had to drop down to 1 session a week. I have surprised myself that I have 1) stuck to it and 2) actually enjoy it.
I don't anticipate joining a gym afterwards, but I do intend to keep up the strength training at home.

The PT has given me some full body workouts to do at home.
I've just done the 1st this morning, mostly with 4.4kg dumbells, but calf raises with 10kg plates in a rucksack and tricep rows with 6.9kg dumbells.

Anything has surely got to be better than nothing.

Edit: maybe not specifically for your booty (not something I'd ever say, want or focus on), but for general health, fitness & strength.

Glutes are very large muscle. Will it be growing from stimulus? Yes. Will it be growing large enough to notice? Very unlikely.
It has to literally grow large enough to be visible underneath natural fat padding women have around. Think of it as being the same as abs. Every single person on planet earth has a six pack, it's just small enough and covered with enough body fat to not be noticeable in 95% of population.

I mean 'good' is a subjective term but they look a lot better than before all the squats and lunges for sure. I imagine it's primarily the 10st of body weight rather than the added 10kg of dumbbells!

As I said - much easier on upper body / smaller muscle groups. Do yon have good glute or quad defintion with 5kg dumbbells?’

No. And you won’t sustain 20 mins a day as you’ll get bored. To build muscle, you need to really challenge them. A 8kg weight isn’t going to do that. And they take time to heal and grow so you shouldn’t work the same muscle daily.
but any exercise is better than no exercise, just don’t expect miracles.

I'm no expert compared to others on this thread, but I do bodyweight and light weights (2x 5kg dumbbells) 3x a week at home, and while it's nothing incredible I've definitely got a much better shape than before. So still totally worth it!

Yes this. Can start at home but to muscle takes a long time to built and needs progressive overload. Leg / glute muscles need heavy loads. It would be easier to get nice shoulder muscles with dumbells at home - as a small muscle group can use lighter weights.

If by 'better' you mean the current trend of bigger/firmer, you would need to go to a gym. You would need to build a fair amount of muscle and that isn't possible to do with low weights at home, in the same way that you wouldn't be able to do bodybuilding at home with an 8kg kettle bell.
Exercise has lots of other benefits and is certainly worth doing for your overall health, but if you want to grow your glutes you realistically need to be lifting heavy weights, much heavier than you're going to be able to have in your living room.

Just start OP - any exercise is better than none and once you’ve established a routine you can try incorporating more weight etc.

there are very good gains to be got from body weight exercises too.

Agree with you on exercise choices and loading. Technically, 20 minutes is possible of you split your workout across multiple days. Say, 7 days a week you go and do 3-4 sets of one exercise. It gives you on average 25 sets per week which is within target range for hypertrophy. But I'm not sure this is a sustainable schedule for anybody.

You won’t get amazing results at home unfortunately.

You need to be doing these types of exercises in a gym, slowly increasing the weight:

Barbel squats

Barbel hip thrusts / Hip thrusting machine
Bulgarian split squats.
Leg press (with high feet placement to target glutes)

You need to be able to do about 8-10 reps, and 3-4 sets of reps. No point doing any quick 20 minute workout.

Short answer is no, those weights won’t make a difference. After three months they will seem very light, and it won’t give further improvement.

I think it depends on so many things. I work out all body parts not just glutes. Building muscle takes time and needs progressive overload. My glute exercises in the gym (I do on leg day so 2-3 times a week) are
cable glute kickback on 21kg per leg
hip thrust - it’s 75kg on machine but it’s more like 140kg on a bar because of the ratios of the machine - I do also use a bar just annoying to set up)
standing abductor - 140kg (equip to around 95/100kg on the seater abductor - the machine only goes up to 100kg so it’s maxed out. I also squat (around 90kg) and Bulgarian split squat (around 45kg) both supposed to be good for glutes.

As you can see I’m up to very very heavy weights. And even with that I’m not totally convinced anyone can see a difference (feels firmer to me). I doubt floor glutes and an 8kg kettlebell would make a visible difference. I mean it’s a start but I’d be very surprised if it was heavy enough to make a difference. Why just glutes? So all in all; no it won’t give you a Better booty.

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