Last Updated on April 16, 2021
Today I’m sharing a quick, calorie-burning butt workout for women that want a perky booty.
I do these butt exercises regularly because I build muscle quickly in my legs when I workout. But I don’t want to build my legs… I only want to build my butt.
That’s why this is my favorite go-to butt workout! These moves help maximize calorie burn and build the glutes… not your legs.
I know so many women also want a fun, butt boosting routine that makes them feel like they did something great for their body’s and that exactly what this workout can do for you.
Butt Workout for Women
If you want to boost your buns and feel better in your own skin, you’re going to love it!
All you need is a set of dumbbells, a stability ball, some fun music, and 20-ish minutes.
Ready to get a perkier bum? Let’s do this!
Pin this butt workout to Pinterest so you’ll have it forever
- Warm up with light cardio and some stretches for 5 minutes.
- For the exercises that don’t use dumbbells, do as many reps as you can until you feel the burn. Once you feel the burn do 5 more, to complete one set. You can use ankle weights if you want, too.
- For exercises with dumbbells, do 20 reps to complete one set. Be sure to use a weight so that you can do all 20 reps with proper form. Your weight should be heavy enough so that you feel the burn during the last few reps. If you don’t, use a heavier weight.
- Once you finish one exercise, move quickly to the next without taking a break between exercises.
- Do all of the exercises 1 time, to complete one full round – or set.
- Do 3 full sets – of each exercise – to complete your workout.
- Do this butt workout at least 1 time a week.
- For the best results follow a meal plan and complete workout program. If you’re serious about getting results you need a metabolism boosting meal plan that’s right for your unique metabolic type.
THE BEST, QUICK BUTT WORKOUT FOR WOMEN
Stand holding dumbbells or a barbell using an overhand grip. Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Exhale and lift your chest as you return back to the start position. That completes one rep. Do the prescribed number of reps to complete one set.
Stand with feet shoulder-width apart, while holding a dumbbell in each hand. Keep your arms down by your sides with palms facing your body. Keep your back neutral. Don’t arch your back and stick your butt out. Inhale and lower your butt back and down as if sitting back into an invisible chair. Lower as far as you can or until thighs are parallel to the floor. Your knees should not extend past your toes and you should keep your upper body upright. Hold for a count and exhale as you push back up to the starting position. That completes one rep. Do the prescribed number of reps to complete one set.
LEG LIFT PULSE
Stand tall. Lift one leg back until it’s about a foot off the floor. This is your start position. Make sure your hips remain square to the front. With your leg raised, lift it upward as far as you can. Quickly lower back down to the start position without touching your foot to the floor, and quickly pulse back up then down. Keep your leg as straight as you can with your hips facing forward. Keep motion small & controlled. Pulse your toe up and down, quickly racking up reps until you feel the burn. Once you feel the burn do 5 more. Do the same number of reps with both legs to complete one set. You can hold on to a chair for balance if you need to.
HAMSTRING BALL TUCKS
This exercise will engage your core and hamstrings. I added this in to give your booty a break. Also, because a flat tummy and tight hamstrings can help make your booty appear to pop more. : ) Lie with your back on the floor with your feet supported on a stability ball. Lift your hips up off the floor. This is your start position. Inhale and use your legs to roll the ball back towards your butt until your feet are flat on the ball. Keep your core tight. Exhale and reverse the movement rolling the ball back to the starting position to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more to complete one set.
Stand with feet slightly wider than shoulder-width apart with toes turned out, holding a dumbbell down in front of you. This is your start position. Keeping your abs in tight and upper body upright, lower your butt down, pushing your weight into your heels. Hold for a count then squeeze your glutes and slowly press back up to the start position to complete one rep.
Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your right knee bent at a 90-degree angle and slowly raise your leg up behind you until the front of your quad is parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine with your hips square to the floor. The motion should be small and controlled with the muscle doing the work and not momentum. Reverse the movement and return just short of the start position to complete one rep. Without letting your leg touch the floor kick your heel back up. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with both legs to complete one set.
Leave me a comment and let me know if you felt your buns burnin’. 🙂
Lots of love.
Your Coach and Biggest Cheerleader
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Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.