BEST BOOTY WORKOUTS

 

All Butt No Thighs Workout

Isolate Your Butt with These Moves.

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Top 5 Moves to Boost Your Bootie!

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It’s tough to fit exercise into our busy schedules, but all you need to tone your glutes is a pair of dumbbells and these 5 Moves To Boost Your Bootie. Adding weights to these targeted moves helps you build muscle while burning fat, killing two birds with one stone. The more muscle you have, the more calories your body burns. These moves are so easy, you can do them at home! Read on and get moving. No excuses!

Equipment Needed: yoga mat, set of medium-heavy dumbbells (10-15 lbs)

What to Do: Perform each exercise for 15 reps, alternating legs as needed before moving onto the next exercise. Rest 1 minute between each exercise and each round. This workout can be performed three times a week on non-consecutive days.

Beginner Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

Exercises:

1. Fire Hydrants
2. Plie Dumbbell Squat
3. Donkey Kicks
4. Dumbbell Squats
5. Plank Glute Kickbacks

FIRE HYDRANTS

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DUMBELL SQUATS

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DONKEY KICKS

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PLIE DUMBELL SQUAT

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PLANK GLUTE KICKBACK

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7 Minute Butt Lifting Workout

Reposition your prized asset.

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Butt been feelin’ a little bit down in the dumps? Maybe the droopy booty’s in need of a little lift? No problem! Here’s the perfect 7-Minute Butt Lifting Workout to put your behind back up where it belongs. Many butt-lift workouts might seem too hard or overwhelmingly complex. Fear not!

It’s short and sweet and requires very little equipment: just a set of dumbbells, an interval timer app, and your booty. Need a little extra convincing? Try taking a photo of your behind today. Then follow this workout for a week and take another photo at the end. Looking a little perkier? Even just a tad? Keep going! It only gets better from there.

Equipment Needed: set of medium-heavy dumbbells (10-20 lbs), interval timer

What to Do: Perform each exercise for 1 minute with no rest in between. If completing multiple rounds, rest for 1 minute. Perform this workout 3 times a week on non-consecutive days.

Beginner’s Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds

Exercise:

Dumbbell Plie Squat
Plank Glute Kick Backs (Left then right leg)
Dumbbell Squats
Cross Lunges (Right then left leg)

DUMBELL SQUATS

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PLIE DUMBELL SQUAT

Image result for woman plie dumbbell squat workout

PLANK GLUTE KICKBACK

Image result for woman plank glute kickback workout

CROSS LUNGE

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Beach Butt Workout

Get ready for sun, and bikini season!

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Come summertime, you’ll be hard pressed to find someone who doesn’t love going to the beach. The combination of fresh ocean air, soft sand, warm sun, and rolling waves is all at once invigorating and calming. But each of these elements also puts the spotlight on your body. The reflection of the sun off the water and the sand, along with the scantily sized swimsuit that you’re dying to wear, is not so forgiving. All the more reason to grab a bottle of water and a set of dumbbells, and workout your butt, as you’ll want to look your best when you hit the sand and surf this season! Our beach butt workout will have you ready to hit the water in no time.

Equipment Needed: yoga mat, chair, medium-heavy dumbbell (10-20 lbs)

What to Do: Perform each exercise for 12 reps. Rest 1 minute in between sets. Perform this workout 3 times per week on non-consecutive days.

Beginner’s Level: 2 sets
Intermediate Level: 3 sets. 45 seconds rest in between sets
Advanced Level: 4 sets. 30 second rest in between.

Exercises:

1. Fire Hydrant (left and right side)
2. Donkey Kick
3. Cross Lunges ( 1 rep on left and right side)
4. Dumbbell Step-up
5. Plank Glute Kickbacks

PLANK GLUTE KICKBACK

Image result for woman plank glute kickback workout

FIRE HYDRANTS

Image result for woman fire hydrants workout

DONKEY KICKS

Image result for woman weighted donkey kick workout Muscle isolation is all about hitting specific targets to get your results in that spot and that spot only.

Many butt exercises utilize our thighs, and the more you perform those workouts, the more both grow. If you already have large thighs and are only interested in obtaining a bigger rear, this is the perfect butt workout. This All Butt No Thighs Workout makes sure to isolate your glutes to guarantee they get all of the attention with every rep.

Equipment Needed: yoga mat or soft surface, interval timer

What to Do: Perform each exercise for 12 reps, alternate on both legs when needed and rest 30 seconds in between each exercise. Rest 1 minute between each round. With each rep, make sure to squeeze the glutes tight. Complete this workout 2 times a week.

Beginner’s Level: Complete 2 rounds
Intermediate Level: Complete 3 rounds
Advanced Level: Complete 4 rounds

Exercises:  

1. Plank Glute Kickback
2. Booty Blaster
3. Donkey Kick
4. Cross Lunge
5. Glute Bridge

PLANK GLUTE KICKBACK

Image result for woman plank glute kickback workout

BOOTY BLASTER

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CROSS LUNGE

Image result for woman cross lunge workout

DONKEY KICKS

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GLUTE BRIDGE

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5 Moves to Get a Bubble Butt

Quick butt workouts for busy women.

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Quick workouts lasting 4 to 10 minutes can be just as effective as longer routines. The key is to perform the prescribed exercises using correct form, taking recommended rest periods, and completing the workout three times per week. The5 Moves to Get a Bubble Butt is designed to lift, round, and build the gluteal muscles.

Equipment needed: yoga mat or soft surface; chair or desk for stability; interval timer

What to do:

Beginner Workout: Perform one circuit three times weekly and gradually increase until you are able to complete two circuits at one time. Perform each exercise for 30 seconds and rest 15 seconds after each one.

Intermediate to Advanced Workout: Perform two circuits three times weekly. Perform each exercise for 1 minute and rest 30 seconds after each circuit.

1. Single Leg Bridge (each leg: perform 30 seconds for beginners and 1 minute for
intermediate to advanced)

2. Alternating Side Lunge
3. Full Range-of-Motion Squats
4. Squat with Alternating Side Leg Raise
5. Squat Jump

SINGLE LEG BRIDGE

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SQUAT JUMP

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SQUAT WITH LEG RAISES

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How to Get a Bigger Butt- 28 Day Program

Exercise that target all angles of the glutes.

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Has your butt lost its round, youthful appearance? Did you know that it’s possible to reshape and build a bigger butt naturally? By naturally, we mean using exercises that are specifically for reshaping and sculpting your butt. Here’s a 28-Day program that is designed to give your butt a more youthful and sculpted look.

In just four weeks, this program will have you proudly wearing your favorite jeans or pencil skirt. Get started today for results in only one month.

Equipment needed: Interval timer, 2 medium weight dumbbells, 10-15 pounds; yoga mat; chair
What to do: Perform the exercises, number of repetitions (reps), and circuits indicated.

Beginner Workout: Complete routines 2 times weekly. Perform the number of circuits indicated below.

Intermediate to Advanced Workout: Complete routines 3 times weekly. Perform the number of circuits indicated below.

Weeks 1 & 2 – Complete each exercise for 1 minute, then move to the next one. Rest 30 seconds after each exercise. Perform 2 circuits. This routine should take approximately 12 minutes.

1. Alternating Side Lunge (body weight)
2. Hip Thrusts (dumbbells)
3. Regular Deadlifts (dumbbells)
4. Full Range of Motion Squats (beginners use body weight; intermediate to advanced use one dumbbell)

Weeks 3 & 4 –  Complete each exercise for 1 minute, then move to the next one. Rest 15 seconds after each exercise. Perform 3 circuits. This routine takes approximately 22.5 minutes total.

1. Alternating Side Lunge (body weight)
2. Squat Jump (body weight)
3. Regular Deadlifts (dumbbells)
4. Full Range of Motion Squats (beginners use body weight; intermediate to advanced use one dumbbell)
5. Squat Jump (body weight)

SQUAT JUMP

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REGULAR DEADLIFTS

Image result for woman regular deadlift dumbells workout

ALTERNATING SIDE LUNGE

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7 Types of Squats for a Better Butt

Squat your way to a tones, lifted bootie!

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Everyone wants a better butt, whether to show it off in a bikini, daisy dukes, or skinny jeans!

These squats will work your butt muscles better than any amount of cardio! You shouldn’t be doing the same type of squats every time you workout. These 6 types of squats were chosen because they range from easy to difficult and can be either modified for beginners, or performed with a heavier weight to make them more difficult.

1. Body Weight Squats
This is just a regular squat with zero exercise equipment. There are no dumbbells, barbells, or kettle-bells involved. Just get into basic squat form, feet hip width apart, feet slightly pointed out, squat down to where your knees reach a 90 degree angle and then try to maintain the weight through your heels as you push yourself back up to start. Remember to not lean forward and to maintain a flat back throughout the exercise.

2. Plie Squats
In this squat your feet need to be wider than hip width apart with feet angled significantly outward. Same rules of a regular squat apply to this one. Be sure to keep your back in line, and you are going to bend your knees more outward than straight. This is going to target your inner thighs significantly. If you need to make it more difficult, grab some weights or a kettle-bell!

PLIE DUMBELL SQUAT

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3. Pulse Squats
Get into basic squat form and then once you reach the bottom of the squat, instead of coming back up all the way only come half way up, and then lower back down into the squat. Repeat this multiple times to “pulse”.  You will really feel the burn with this one!

4. Plyometric Squats
This type of squat will really get your heart rate up. You use the same rule of form as a body weight squat, but instead when you get to the bottom of the squat, you are going to explode up and land softly.

5. Single Leg Squats
This type of squat is done on one leg. You’re going to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg.

Image result for woman single leg squat workout

6. Goblet Squats
This squat is done in more of a plie form with feet wider than hip width apart and feet angled outward. You can use a kettle-bell or one big heavy dumbbell, hold them at chest level while you squat.

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7. Barbell Squats
This type of squat is a pretty advanced exercise that needs to be done in the gym. Put the barbell on your shoulders, mostly laying on your trapezius muscle, the “traps”. This squat is done with normal squat form, but the reason it is more advanced is because it allows you to add a lot of weight.

Image result for woman goblet squat workout

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Kettlebell Butt Lift Workout

Kettlebells are key to an amazing bootie workout. Squats and deadlifts are two of the best ways to give your booty a little natural lift. Pump up your workout with kettlebells! They challenge your balance with every exercise, giving you a good core workout along with targeting those glutes and hamstrings.
 

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Equipment Needed: One kettlebell weighing 5-10 pounds (weight will depend on your fitness level).

What to Do: Perform each exercise for 15-20 repetitions per leg and complete 3-4 sets. You can do this workout alone or add it to your usual leg routine to give your butt an extra burn!

Exercises:

1. Overhead Kettlebell Squats
2. One-Arm Kettlebell Squat(left, right alternating)
3. Single-Leg Deadlift

OVERHEAD KETTLEBELL SQUATS

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ONE ARM KETTLEBELL SQUAT

Image result for woman one leg kettlebell squat

SINGLE LEG DEADLIFT

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