Lift and Tone Your Booty (Video + Step-by-Step Guide!)

Alright ladies… who’s ready for a booty workout? This one is especially amazing because there are no weights needed. There are lots of routines out there for lifting and firming the booty that involve heavy weights or added weight of some kind. This quick routine is proof your body weight is all you need to get backside results!

All you need for this workout is a mat and some water.

This video shows all four amazing moves that will help you achieve optimal results. There are no exact reps because the goal here is to repeat a move until failure. This means you are going to repeat the move until it burns, and then continue a few repetitions after this point. You should be able to say to yourself, “I truly cannot do any more!” That’s when you can stop. I know this can be a little uncomfortable but trust me, pushing through it is where you’ll see those booty goals!  

BOOTY WORKOUT SUMMARY:

4 Moves

Repeat each move until failure

Repeat the circuit 3-4 times

Let’s get to the workout!

1. Bowler Lunge with Knee Lift- Complete until failure on both legs

Cross back behind you in a lunge motion and then pull you knee from behind you up and over to the side body and arm. As you move, be sure to keep those hips and shoulders square to the front of that room and your knees turned out slightly to ensure your keeping optimal form and hitting all the right spots. This one can be a little hard to explain via text so be sure to reference the youtube video of this routine because I show you everything in action! I love this move because it target that booty of course, but also targets your obliques so you’re getting that dual toning and increased fat burn.

2. Hip Bridges- Complete until failure

Lay down and lift your hips up to the sky. You should feel your hips, core, and of course that booty, engage as you keep your upper body lifted off the floor. You have the option to either keep in a still position or use motion. With the motion version, you would move that booty halfway to the floor and then back up. Don’t lower all the way to the floor because then you’re releasing that contraction—we want to keep that booty contracted and tight so we are really engaging those muscles and toning. Really squeeze that booty at the top of your bridge for the best results here!

3. Squat to Rear Lunge- Complete until failure

With this move, do a rear lunge right into a squat and then a rear lunge on the other side. This is power duo move because it creates continuous booty engagement for three moves in a continuous flow. Since we are repeating until failure here, you may find yourself doing more of a cross lunge as you lose your form. Remember this is a straight lunge before the squat so you want to have those knees 90 degrees to the floor when you lunge back. Really make an effort to keep your body square with good form as you push yourself to the burn point. You should feel that heart rate go up and the booty start to fire up as you maintain that muscle contraction throughout here!

4. Fire Hydrants- Complete until failure on both legs

Start by getting your body in a tabletop position and then lift one leg up behind you in a 90-degree position. For this move, simply lift that sneaker heel up to the sky with a very small motion. This move is a barre-style approach to toning the booty, where you are only doing a micro move but majorly engaging those gluteus muscles. After all the heating up of the muscles in your three prior moves, your muscles are primed to feel the burn intensely here. Really push through those reps and hit that booty as much as you can with the burn for great booty lifting effects!  

TAKE ME WITH YOU TO THE GYM OR YOUR HOME MAT

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