10 Exercises to Target Your Full Booty

Booty, booty, booty, booty rockin' everywhere.

People are obsessed with their butts and achieving that perfect ass. The fact is that most people know what they have to do in order to get one, but they are not willing to put in the effort and time to attain it.

Perfect asses do not just happen overnight nor do they grow on trees (geez, if only!).

You have heard the same damn thing over and over: Squats, Lunges, Burpees-OH MY!

Well, there is a reason for that: THEY FREAKING WORK!

Got 15 minutes? Try these 5 resistance band moves for an even tighter booty!

Here are 10 of the best exercises to set your glutes on fire and start the process of building up your badonkadonk:

1. Squats

• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Never let your knees extend beyond your toes.
• Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
• Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
• Tighten your whole body when you perform the squat.
• Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
• Keep the upper body tight at all times.

2. Plie Squats

• Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
• Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
• Press back to start; squeeze your glutes.

3. Donkey Kicks

• Get on all fours on mat (hands under shoulders, knees under hips).
• Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
• Lower knee without touching floor; lift again. 
• Switch legs; repeat.

4. Fire Hydrants

1. Place your body on an all-fours position. Elbows should be slightly bent.
2. Back should be parallel to the ground, not arched or swayed downward.
3. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
4. Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.

5. Burpees

• Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Lower your chest to do a push-up. Bring your chest back up.
• Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
• Repeat.

6. Side Lunges

• Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
• Clasp your hands in front your chest.
• Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
• Your lower right leg should remain nearly perpendicular to the floor.
• Your left foot should remain flat on the floor.
• Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

7. Split Jumps

• To prepare for the split jump, stand with one foot forward and the other foot back in a lunge position.
• Bend your knees slightly. Position your arms in front of your chest, elbows bent and hands in fists and touching.
• Jump up, swinging the back leg forward and the front leg to the back.
• Land with bent knees and come down into a full lunge so your back knee almost touches the floor.
• You may be tempted to lean forward as you do this move, but try to keep yourself as upright as possible.
• Once you've landed, immediately jump up again and alternate legs.

8. Speed Skaters

• Stand with feet hip-width apart, arms by sides.
• Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back.
• Jump to left, switching legs and arms to complete 1 rep.

9. Glute Bridges

• Lie faceup on the floor with your knees bent and your feet flat on the floor.
• Raise your hips so your body forms as straight line from your shoulders to your knees.
• Pause in the up position, then lower your body back to the starting position.

10. Lunge Kicks

• Stand with feet hip-width apart, arms by sides, elbows bent.
• Lunge forward with left leg while swinging right arm forward and left arm back.
• This completes one rep. Alternate sides.

Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!

Buy now

Bundle & Save BIG!

In this bundle, you will receive:

-Butt & Thigh Blaster 4 Week Home Workout Program

-Armed & Fabulous 4 Week Home Program 

-Ab & Core Attach 4 Week Home Program

-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 

Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.

*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

5 Resistance Band Moves to Lean Legs

A resistance band is one of my favorite workout tools available. One costs anywhere between $10-$20-highly affordable-and it is easy to pack one on the go. I simply will throw mine in my purse and use it during my lunch breaks! One of the main reasons why I love resistance band training so much is that there are endless moves that you can do. The band uses your own body weight as resistance against your body as you are completing each move. All you need is a band and YOU!

Here are 5 moves to leaner legs with a resistance band:

1. Front Squat

• Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet.
• Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest.
• Sit straight down, chest up, abs firm, pressing your knees out over your toes.
• Rise back up to start position and repeat for 8-12 reps.

2. Glute Bridge

• Tie a band around your legs right above your knees.
• Lie on your back with your feet on the floor, bending your knees to 90 degrees.
• Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement.
• Slowly lower down and bridge back up for 15-20 bridges.

3. Standing Adductor

• Anchor your loop band at ankle height to a support and stand with your left side facing the support, wrapping the free end around your right (outer) ankle.
• Stand perpendicular to the band and step away from the support to create some tension (the good kind, of course).
• From a wide stance, get into a quarter squat or an athletic stance, and then sweep your working ankle across your body past your standing leg, squeezing your thighs together.
• Slowly return to starting position and repeat for 12-15 reps before switching sides.

4. Leg Extension

• Anchor the loop band in a low position on a support, looping the other end around your ankle with the band positioned behind you.
• Step away from the anchor to create tension on the band, and position feet hip-width apart.
• Shift your weight to the left foot, and lift the right leg from the floor.
• Extend the knee until it straightens out in front of you.
• Slowly return your leg to starting position and repeat for 8-12 reps before switching legs.

5. Glute Kickback

• Wrap the resistance band around the right foot and hold onto the other side with of the band with your hands.
• Drop down onto your hands and knees.
• Holding the band tight kickback with your right foot that is in the band. Your leg should go from bent to locked out in a straight line.
• Do the desired amount of repetitions and then switch legs and repeat the steps.

Total Thigh Toner

I want to share my favorite move (besides weighted squats) to tone and tighten your inner and outer thighs!

This is one swift move and all you need is a resistance band. A resistance band costs around $10-$15-pretty cheap-and you can do countless exercises with one. They are also super easy to pack or take with you on the go.

Standing Leg Lift with Resistance Band

1. Begin with your right foot on one end of the band.
2. Place your left foot on the middle of the band, firmly flat on the floor.
3. In a slow, controlled manner, lift your left leg upward as far as you can. The band will act as resistance by using your body as a weight and forcing you to push harder.
4. Return to starting position and complete 3 sets of 12 reps.
5. Switch legs.

You should be able to feel the burn on your inner and outer thighs immediately.

The No-Squats Killer Booty Workout

Let's face it.

Not everyone can perform the ever so popular squat whether it's due to an injury or weak knees.

So here are 6 alternatives that will get you one step closer to a killer booty-possibly better than squats ever would!

1. Glute Kickback

• Get into a quadruped position with all four limbs on the floor.
• Your hands should be lined up directly under your shoulders and your knees should be directly under your hips.
• While keeping your knee bent, lift up one knee off the floor and drive your leg up toward the ceiling until your thighs become aligned with your torso.
• Lower your knee back toward the floor, and immediately move onto the next repetition. 
• Perform all repetitions on one leg before switching to the opposite leg.

2. Step Up

• Stand in front of a plyo box or a large step with either a barbell positioned on your upper back shoulders or dumbbells in your hands and down by your sides.
• Place one foot completely atop the box or step.
• Drive off that lead foot to lift your entire body up onto the box or step, driving the knee of your trail leg up to your chest.
• Keep your initial foot atop the box or step and lower your body back to the floor.
• Perform all repetitions on one leg before switching to the opposite leg.

3. Glute Circles

• Get on hands and knees and extend one leg, bent at roughly a 90-degree angle.
• Now draw a circle with the foot of the leg that is lifted.
• You will feel this in your glutes – this is a butt lifting workout as it targets and tones the glutes from multiple angles.
• Do 7 circles in each direction, on each leg.

 

4. Alternating Bridge Extensions

• Lie on your back with your knees bent so that your feet are flat on the ground.
• Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
• While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
• Alternate which leg extends each time you go up into the bridge.
• The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.

5. Swinging Bridges

• Go back into the bridge position described above.
• Here is where the “swinging” comes in; press upwards and to one side of the “bridge”, before dipping back down towards the mat while moving to press upwards at the opposite side.
• This one is a great no squat workout for the lower body.

6. Knee Tuck Extensions

• On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
• Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
• You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.

Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!

Buy now

Bundle & Save BIG!

In this bundle, you will receive:

-Butt & Thigh Blaster 4 Week Home Workout Program

-Armed & Fabulous 4 Week Home Program 

-Ab & Core Attach 4 Week Home Program

-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 

Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.

*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over!