We say it a lot: Resistance bands are an excellent training tool. They’re versatile, easy to pack, and relatively cheap to buy. While you can work your whole body with them, we’ve lined up six great resistance-band exercises for glutes that you can do just about anywhere.
For the workout below, we suggest using either a resistance band that you can tie or a mini band set (mini bands are the smaller, looped bands). We like these mini bands from SKLZ, or this set of resistance bands that can be tied to a custom length to suit your needs. The first time you try these resistance-band exercises for glutes, you may need to try out a few bands to find the tension that’s right for you. Bands typically range from little resistance (light) to lots of resistance (heavy). Start with a medium band and then adjust accordingly.
It’s easy to understand why such a versatile piece of equipment is a go-to for trainers like Brooke Taylor of Taylored Fitness NY. Below, you’ll find a few of Taylor’s go-to lower-body resistance-band exercises for glutes. You can do this travel-friendly workout a few times per week, or add the exercises to your regular training program. If you’re looking for more ways to use resistance bands, you can also check out this routine for your upper body.
- Workout Directions
- The 15 Best Bodyweight Exercises for a Bigger Butt
- Exercise list: 15 best butt exercises to do at home
- 1. Bridge
- 2. Single Leg Bridge
- 3. Marching Bridge
- 4. Hip Thrust
- 5. Single Leg Hip Thrust
- 6. Fire Hydrant
- 7. Frog Pump
- 8. Donkey Kicks
- 9. Bulgarian Split Squats
- 10. Curtsy Lunges
- 11. Side Lunges
- 12. Backward Lunges
- 13. Hip Abduction
- 14. Single Leg Deadlift
- 15. Kneel & Stand
- 1. Brazillian Butt Workout
- 2. Lazy Girl Butt Workout Challenge
- 3. The Best Butt Workout
- 4. Build The Booty You Want
- 5. Lift & Round That Butt
- 6. Better Than Squats Butt Moves
- 7. Butt and Glute Enlarger
- 8. Butt Lifting Challenge
- 9. Build That Booty From Home
- 10. Best Butt Ever
- BONUS: Buzzfeed Squat Challenge
- The Tone It Up Girls Swear By This Butt-Sculpting Workout
- Getting Started
- The Workout
- The Best Kettlebell Moves for a Tight and Toned Booty
- Do each move below in order for 10–15 reps. Do 2–3 rounds of the entire circuit.
- Keep in mind: With a very light-resistance band, you can use these moves for hip mobility and flexibility. With a heavier band, these moves will help build strength in your glutes, quads, hamstrings, and hips.
All products featured on SELF are independently selected by our editors. If you buy something through our retail links, we may earn an affiliate commission. Our model, Salma Nakhlawi is the founder of StrongHer Girls and is a strength coach.
The 15 Best Bodyweight Exercises for a Bigger Butt
Looking to sculpt and strengthen your glutes? Then you’ve come to the right place!
With these 15 bodyweight exercises you can create your own butt workout at home. Here’s how to do it:
- Pick 4-6 exercises
- Do as many reps as you need to feel your glutes really working. For some exercises, such as the Single Leg Hip Thrust, you might need only 8, for others, such as the Frog Pump, you might need to do 30
- Repeat for 3-5 rounds
- Do a butt workout at least 3 times a week
Exercise list: 15 best butt exercises to do at home
Great starting exercise – the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start.
Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. If you feel this exercise straining your back, make sure your abs are tight and you are lifting from your hips, not your chest.
2. Single Leg Bridge
The Single Leg Bridge is a more challenging variation of the Bridge.
Lie on your back with your knees bent. Extend one leg. Push up with the heel of the other leg to lift yourself off the floor. Keep your hips level. If you don’t feel this in your glutes, try this: bend the extended leg and place that foot on the knee of your bottom leg. Repeat with the other leg.
3. Marching Bridge
This exercise requires good hip stability. It can also be used as a good warm up exercise for other workouts!
Perform this exercise like the Single Leg Bridge, but alternate sides with each rep without letting your hips go down to the floor between reps. The main goal is to keep your hips level; don’t turn side to side as you switch legs.
4. Hip Thrust
The Hip Thrust is a must for everyone looking to develop their backside, because it makes your butt work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more.
Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. Experiment with your foot positions to find an angle where you feel your glutes really working.
5. Single Leg Hip Thrust
Take the Hip Thrust exercise to the next level!
The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Don’t let your hips fall towards one side, keep them level. Repeat with the other leg.
6. Fire Hydrant
The Fire Hydrant is an amazing exercise for an intense glute pump. Add a resistance band around your knees for more burn!
Start on all fours. Lift one leg up to the side. Go only as high as you can without shifting your torso to the side. Don’t arch your back, keep it stable and neutral. Initiate the movement from your glutes/hip. Repeat with the other leg.
7. Frog Pump
Here is another glute burner to use in your workout. Don’t forget, you might need a lot of reps (20+) to really feel this one burn.
Lie on your back with your knees bent and pointed outwards and the soles of your feet together (toes to toes, heel to heel). Squeeze your glutes to lift your hips up until your body forms a straight line from neck to knee. Pushing your heels together as you lift your hips up or bringing your feet closer to your butt can help activate your glutes more.
8. Donkey Kicks
The Donkey Kick is a popular move for targeting the glutes. It works great when used in a super set with the Fire Hydrant for an all-around glute pump. Add a resistance band around your knees to make the exercise harder. Make sure to check these exercise mistakes before your start.
Get on all fours. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg up – initiate the movement from your hips/glutes. It’s all about activating your glute to lift your leg, not about lifting your foot as high as possible. Repeat with the other leg.
9. Bulgarian Split Squats
Single leg exercises like this one can be quite challenging but effective. If you don’t feel ready to do it, you can substitute with Backward Lunges (nr. 13) instead.
Stand in front of a couch, chair, or something similar. Rest one foot on the elevated surface behind you. Squat down by flexing your knee and hip of your front leg. Push off from the floor with the heel of your front leg to get back up. Through this movement the majority of your weight should be on the front leg; the back leg provides support. The front knee is pointing toward the toes. Repeat with the other leg.
10. Curtsy Lunges
Forward Lunges will mostly work the front of your thighs, but with Curtsy, Side & Backward Lunges you can feel the glutes really working.
Stand tall with your feet hip-width apart. Take a step back to the side, so that the back leg crosses behind your front leg, while your hips are still pointing forward. Keep the weight mainly on the front leg. Push the heel of the front foot to the ground to get back up. Repeat on the other side.
11. Side Lunges
Apart from working your front thighs and glutes, Side Lunges add some extra work for your inner and outer thighs. Make sure to check these exercise mistakes before your start.
Stand tall with your feet hip-width apart. Lift one leg and step to side, while pushing your hips back. Keep your knee pointing straight ahead in the direction of your toes. The other leg stretches out, with the foot planted on the floor. Push off from the floor with the heel of the bent leg to lift yourself up. Repeat on the other side.
12. Backward Lunges
Compared to the Forward Lunge, the torso angle in the backward variation activates your glutes more and puts less stress on your knees.
Stand tall with your feet hip-width apart. Step back with one foot until your front knee is bent at about 90 degrees. A slight forward lean at the torso will emphasize the glute work, but don’t lean too far forward. Push off from the floor with the front heel to get back up. Repeat on the other side.
13. Hip Abduction
Great isolation exercise for extra work on your side glutes. Add a resistance band around your ankles to make it harder.
Stand tall with one hand holding onto something for support. Lift one leg away from your body, with your toes pointed forward, not up. Initiate the movement from your hips, not by leaning your torso to the side. Try moving the leg a little bit backward or leaning slightly forward to see if it helps you feel your glutes working more.
14. Single Leg Deadlift
Glutes, lower back, and single leg stability all in one – Single Leg Deadlift is one of those exercises that should be done slowly to get the most out of it. If it feels easy, try doing it with your hands on your waist, and check that your heel is lifted all the way up to the same level as your hips. If this is hard, start lower and move it up over time.
Stand on one leg with the other leg slightly bent. Bend the knee of the standing leg and push your hips back, bending at the waist, to lean your upper body towards the ground. Use your hips to get back up to the starting position. Your goal is to stay stable throughout the whole movement. If you’re feeling very wobbly, hold on to something for support and reduce the range of motion.
15. Kneel & Stand
This advanced move will target your glutes and improve your balance while keeping your heart rate up.
Kneel on the floor. Now step into a half kneel with one knee up. Push off the floor with the heel of the front leg and bring the other leg up. Kneel back down with one leg first, followed by the other. Repeat on the other side.
Are butt exercises without weights effective?
These exercises give you a good foundation for shaping your butt without weights. Stay consistent and really feel your glutes burn after each workout. If you have dumbbells, a resistance band, kettlebells, or similar equipment, make sure to include them, too. Muscle building is based on progressive overload, so you need to keep it challenging!
Ready to start working on stronger glutes?
You can find most of these exercises with detailed video instructions in the adidas Training app along with a 12-week bodyweight workout plan you can do at home.
Building a butt isn’t easy, which you’ll know if you’ve read my quest to build a butt in six weeks (which is what the below session numbers refer to). So we asked Third Space PT and expert in building lean muscle Lucie Cowan to walk us through the glute exercises that really work. Here are 14 of the best bum exercises that underpinned the six-week training programme we tried…
The three staples that start every session are the deadbug, hip raises and kettlebell swings.
Get yourself into a tabletop position with your arms raised straight above your head. Pull your ribs down, tensing your core and holding it down into the matt. Then lower and stretch one leg straight down as you lower the opposite/diagonal arm. Bring back up and repeat. Try for 10-15 per side as a warm up.
Dead Bug Cosmopolitan UK
2 Hip raises
From table top, lower your legs down. Then pull one knee into your chest and thrust up with the other leg, putting the pressure in the ball of your foot rather than the heel and tensing your glute on that leg as hard as you can at the top. Try for 10 on each side to warm up.
3 Kettlebell swings
Stand with your feet a little wider than hip width apart. Lift the kettlebell, keep your ribs down and core tensed, with your chest ‘proud’ and facing the mirror (but resist the urge to look up – keep your chin down).
Kettlebell Swing Cosmopolitan UK
Swinging the kettlebell back between your legs, you then want to imagine someone is electric shocking your butt basically, tensing your glutes as hard as possible and thrusting forwards, using the momentum to swing the kettlebell forward and up, ideally to chin level. Repeat this, but try to hinge from your hip rather than bending your knees and remembering that it’s that big glute tense creating the momentum to push the kettlebell forward. After six weeks, I managed to get up to 14kg, 16kg on my absolute best day. But when the weight went up, I lowered my reps initially, building back up.
The Full Story…
4 Goblet squats
With your feet a little wider than hip width apart, get into a squat position. You want to keep your shins vertical as much as you can and bend from your knees lowering your butt to the ground as low as you can. Then drive back up through your heels and make sure your knees don’t slope inwards, which they’ll want to do as you get tired. Do all this while cradling a kettlebell or dumbbell in your hands and keeping your elbows up. After six weeks, I managed to get up to anywhere between 10k and 14kg depending on how I was feeling! Aim for four sets of 6.
5 Banded walk
Using a resistance band, step both of your feet onto the band with about 1ft between them. Pull the band tight so it’s hard to move your feet in either direction. then twist the band around so that each hand is holding the end part of the band that’s under the opposite foot. Then lead with your knees and walk sideways like a crab, in a squat position, keeping your core tensed, your back straight, shoulder up/back/down and your butt down. Walk 10 steps one way and back 10 steps the other, repeating for three sets.
6 Bulgarian split squats
These are somewhere between a squat and a lunge – with one leg balanced behind you on a bench/box and all of your weight in your front leg, which you bend down from the knee. Aim for three sets of 15.
7 Swiss ball leg curls
Lie flat on an exercise matt, with your feet up on a swiss ball. Then bring your bum up into a straight plank position. From here, you want to roll the swiss ball towards your butt using your feet, using the power of your hamstrings. Then roll it back out and repeat 15 times, 20 when that’s getting too easy!
8 Frog pumps
Lying flat on an exercise matt, bring your feet in towards your bum and then let your knees fall outwards. The soles of your feet should be touching and your knees should be as low as you can get them. From here, thrust up using your glutes, bringing your bum up and back down. These can be done at speed in quick succession – aim for 20 per set, 3 sets.
9 Single leg hip thrust off a bench
Find a bench or, ideally a bench or box. This move is very similar to the hip raise warm-up, except your back is elevated = harder work! With your legs at right angles, lean your back against the box and pull one knee into your chest. Then with your weight in the ball of your grounded foot, bring your bum up and lower it back down. Start off by aiming for three sets of 8.
This is the most challenging move of the lot, but a great all-body workout, especially for the glutes! We’d really advise learning this with a PT, even if you’ve done a barbell deadlift before. I started with 10kg’s on each end, four sets of 6.
Standing in the middle of the bar, get a good grip on each handle. Your feet should be a little wider than hip-width apart. Squat down so your bum is as bar back and down as you can get – it should feel like you’re just about to fall backwards if you go any further. All your weight should be in your heels and your toes should be almost lifting off the ground. Lift the bar just up until the point where it feels like it’s about to leave the ground (this will activate your shoulder and back muscles and stop you from snatching it up too quickly), take a deep breath in and lift straight up. Big glute tense at the top, and lower the bar back down to the ground.
As you can see from Lucie in the GIF, you want straight lines everywhere. Your arms should be in line with your shins and armpits. Your back should be straight. Proud chest, but with your head down in a straight line with your back.
11 Floor press
Yes this is an arm move, but how do you expect to do half of these glute-building lifts if you don’t work on your arms? Laying back on a weights bench with a dumbbell in each hand, start with the dumbbells together in the air above your chest. Then, slowly lower them down so that your elbows and upper arms end up at shoulder height and parallel with the floor. Essentially you’re moving from a letter A shape, bringing your arms down and then back to an A. After six weeks, I managed to get up to 12kgs, 14kg on a very rare good day. Aim for three sets of 6.
12 Reverse deadlift
With a dumbbell in each hand, hinge at the hip for a count of three and bring the dumbells down towards your standing foot. Then do a bit of a ‘Bend and Snap’ a la Elle Woods, quickly back to standing, using the power of a glute-clench to bring you back up. Try three sets of 10. After six weeks, I managed to get up to 12kgs, 14kg on a very rare good day. Aim for three sets of 10.
13 Cable pull through
This move is a lot like a kettlebell swing (above) but you’ll need a cable machine if your gym has one. With the cable set up just above knee height, walk it out between your legs and your feet just further than hip width apart. Then like the kB swing, hinge at the hip, bend back and imagine the jolt of electricity in your butt again, clenching your glute as you thrust forward and pull the cable between your legs.
The right weight should make you feel like you’ll lose your balance or be pulled backwards if you don’t concentrate, but if you are constantly stumbling it’s probably too heavy as you want to be able to actually do some decent reps without falling over! Aim for three sets of 15, building up to 20.
14 Reverse lunge
With a dumbbell in each hand, standing upright with your core tensed and your shoulders up back and down, step backwards with one leg, lowering your knee to the ground. Then return to upright. Start with bodyweight if you’ve never done lunges before and gradually build yourself up to 12kgs or 14kgs.
Lucie says the last 1-2 reps of every exercise should feel pretty much impossible. As soon as you aren’t feeling that way, up your weights. Even if you have to lower your reps a little from say 10-12 to 8, do it and build up your ability. Equally if by your last set you’re so fatigued you can feel your form is going, lower the reps – 8 great reps alone is better than 8 great reps followed by four where your back is arching, your core isn’t on and your heart isn’t in it.
* Filmed at Third Space City. Always ask a PT for guidance if you’re trying something for the first time.
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All of us women want that perfect butt! If a Kardashian butt is too big no worries, these butt workouts are designed to tone and firm up your backside to help you achieve the butt you have always wanted.
Sitting on the couch is no way to firm up your bum, get up and get moving! These workouts give you a wide range of exercises to start today. The pictures are also great motivators!
These 10 butt workouts will have your glutes up and plump.
Table of Contents
1. Brazillian Butt Workout
30-minute workouts out of the whole 24 hours in one day is minuscule. You have the time to spare for the booty you are eager to have. Head over to Spotebi, for the full workout instructions for this 30-minute workout. I love how simple they make the workout instructions. After a few times, they will soon be built into your memory.
Found on Spotebi
2. Lazy Girl Butt Workout Challenge
I love day challenges for workouts. For busy moms or between commercials of The Bachelor, these challenges are perfect! This three-week challenge is great to start before you are out of big winter clothes and into shorts and swimsuits. Start today and your butt will thank you!
Found on Popsugar
3. The Best Butt Workout
I am obsessed with Change in Seconds and their best butt workout. As a dancer for 22 years, I swear by these workouts and you will see results with these 5 moves. Every dance class we did plie squats, fire hydrants, donkey kicks, and hip bridges. Your butt will burn! Trust me, push through the pain and you won’t be upset come summer.
Found on Change In Seconds
4. Build The Booty You Want
Not only will these moves give you the booty that you want, they are also a total body workout. Sometimes when I go to the gym I am intimated to pick up weights like barbells. With Lorna Jane’s workout techniques, you will feel confident walking into the gym and pick up any types of weights.
Found on Move Nourish Believe
5. Lift & Round That Butt
Wow! This article is so detailed on getting that lifted and rounded booty. Not only do they explain how to complete each exercise, they also give the research backing the exercise. Knowing the science behind the workout will boost your confidence the results you desire will come.
Found on Fitwirr
6. Better Than Squats Butt Moves
I love booty exercises that I can do besides squatting. I like variety in my workouts. Head over to Cosmo and watch how each exercise is performed so you know the proper form and technique.
Found on Cosmopolitan
7. Butt and Glute Enlarger
If my butt can look like either one of these two girls, I’ll do these workouts every day! What motivation! The article has a break down of how to properly execute each exercise properly.
Found on Transform Fitspo
8. Butt Lifting Challenge
Another 21-day challenge! As a busy working woman, my time to workout can be limited. To stay motivated by the challenge, I print out the challenge and magnet it to the fridge. As dinner is cooking or when I walk past the challenge it reminds me to complete it and then I can cross it off.
Found on Popsugar
9. Build That Booty From Home
No money to pay for a gym membership? No problem! As you can see from the workout below, you can work on that booty anywhere you have a small area like a yoga mat.
Found on The Happy Hurricane
10. Best Butt Ever
Amanda Lee’s Instagram account is PURE booty motivation. She kills it! Following her workout will definitely get you closer to the booty she has. Amanda also discusses in the article that some of us are not trying to lose weight, just tone up. She has great tips you have to read.
Found on Cosmopolitan
BONUS: Buzzfeed Squat Challenge
You have to give this squat challenge a try! Pin it or print so you have it available each day. Think you will be done with all of these squats before the end of a month. You will be impressed with how well your glutes feel after each day. Keep motivated, keep squatting!
Found on BuzzFeed
Don’t give up! Keep working toward that beautiful booty and you will achieve it. Follow some of these amazing booty’s on Instagram and every time you are scrolling through your feed you can use that as motivation. You got this!
Inspired by these butt workouts? Comment below!
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The Tone It Up Girls Swear By This Butt-Sculpting Workout
Tone It Up
Want to reinvent your rear in the new year? Karena Dawn and Katrina Scott—better known by their legions of social media followers as the Tone It Up Girls—have the perfect butt workout to get you started. The trainers love these lower body exercises because they attack your tush from all angles, ensuring you hit muscles your typical squat-and-lunge workout might miss (you’ll see there are no squats in sight in this butt-sculpting circuit). And this workout will do more than just make your booty pop: performing the moves back to back revs up your heart rate and melts away fat from your entire body.
Complete each exercise 42 times with as little rest as possible. All you’ll need is a set of dumbbells and a little space—you can even do this workout at home.
RELATED: The Ultimate Butt Workout With Tracy Anderson
Weighted Hip Dips
Begin in a bridge position, holding two dumbbells on your hips and making sure your heels are directly below your knees. Slowly lower your butt down so it’s barely touching the ground, then immediately lift hips back up to the original position. Make sure you’re squeezing your glutes at the top of the pose.
RELATED: How to Use a Foam Roller to Roll Out Your Glutes
Forearm Booty Kickback
Begin in a tabletop position on your forearms. Keeping your shoulders directly over your elbows and your core engaged, kick your right leg behind you and raise your leg as high as you can. Squeeze your glutes to get your leg even higher, then slowly lower your knee back down.
RELATED: Tone Your Glutes With This Resistance Band Workout From Emily Syke
Begin in a squat position with your feed hip-width apart. Make sure your arms don’t go past your toes. Push off the ground and jump as high as you can while raising your arms above your head. Land softly on your feet. Complete 42 reps to increase your heart rate and tone your entire body.
RELATED: Watch This Video for Tracy Anderson’s Booty-Boosting Butt Exercises
Want more great workouts from Karena and Katrina? Starting January 1, the pair is launching a 6-Week New Year’s Challenge to help you shape up (and stick to those resolutions!) with meal plans, fitness tips, workout videos, and more. Sign up now on toneitup.com.
You may know Karena and Katrina, the founders of the Tone It Up fitness empire — whether it be from their Youtube prowess or their show Toned Up, which appeared on Bravo in 2014. When I read about their new fitness app in Shape, I decided to give it a try with their seven-day free trial. Here’s what I learned:
In order to be able to try a wide variety of their strength, cardio, and yoga workouts, I gathered dumbbells, a yoga mat, and a kettlebell before starting. Some workouts also use booty bands, an exercise ball, or sliding discs — but don’t feel as if you must have all of this equipment to try the workouts. I did many workouts that were bodyweight-only, and thought they were quite effective! You’ll be able to see what equipment is required for each workout before starting the videos. I would recommend having at least two sets of dumbells on hand, if possible. You will soon figure out which pair will work best for each workout! In addition, having a heavier set available allows you to challenge yourself and ultimately, make faster progress. I used both a five-pound and 10-pound pair over the course of my trial.
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The Tone It Up app contains both studio workouts, which are streamed at certain dates and times; as well as on-demand workouts, which are always available. Just as at a real studio, you need to sign up for the studio workouts in advance and in one interesting twist, you’re able to see the usernames of other people who’ve signed up as well. This allows for a fun workout with a long-distance girlfriend, or even one who lives just minutes away. Each Sunday, the schedule of studio classes for the coming week becomes available. As for the on-demand workouts, whenever you’re ready to start one, you can select the length and intensity level of the workout, a feature that I found very useful as a somewhat advanced exerciser who almost always prefers longer workouts.
Although some of the workouts are led by Karena and Katrina themselves, most are with their staff. The workouts take place in one of two locations: a minimalist studio setting or a scenic beach. I really enjoyed Tone It Up’s innovative twists on classic moves such as half-burpees, and lunges that went in every direction. The instructors were all highly encouraging but I felt there were too many breaks given for high-fiving each other and congratulating those working out at home when I would have just preferred to continue keeping my heart rate up. However, on the upside, the various workout options allow you to mix and match to create your own custom session. I would often do a 30-minute cardio session paired with a 15-minute ab or arm video. Each day, there is also a series of daily toning moves, which can be a fun add-on to your workout and a way to challenge yourself to try something new.
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After using the app for a few weeks or months, I think you would find a group of favorite videos that you can always count on to keep your heart rate up, give you a good glute burn, or whatever else your fitness goals may entail. True to its name, I found most of these workouts to be better for toning and sculpting rather than cardio. To keep the motivation high, app users are able to set goals, such as working out a certain numbers of times per week, and then request that the system send them reminders to help keep them on track. In addition, the ability to send messages to other members of the Tone It Up community in order to support one another is a really unique feature of this particular app.
The fact that there are seemingly hundreds of workouts housed in this one app is pretty amazing. That, in addition to the fact that so many of the workouts are bodyweight-only, make it very convenient to exercise when traveling or working out at home. In addition to more traditional resistance training, kickboxing, dance, and barre-inspired techniques also make appearances throughout these workouts.
Boredom is unlikely to be a concern with this app as the Tone It Up team adds new classes every week so it’s difficult to get to them all! One thing to keep in mind is that many of the same, or very similar workouts, are available on Tone It Up’s Youtube channel, and this is especially the case when it comes to the shorter videos. The app definitely offers many more, but if you’re looking for just a few routines, it may not be worth it. Going forward, I would likely subscribe to this app temporarily during periods of frequent travel. At only $12.99 per month, it’s very affordable even if you use it only occasionally. It wasn’t enough of a game-changer for me to want to use it all the time, but I was impressed by the number and variety of workouts as well as the instructors’ on-point cuing.
The Best Kettlebell Moves for a Tight and Toned Booty
We love incorporating a kettlebell into our workout. This amazing tool engages your core throughout every move and revs your metabolism for a majorly effective sweat session. A kettlebell especially targets your lower body and sculpts the tight and perky booty of your dreams!
We’ve been doing a lot of kettlebell workouts in our Studio Tone It Up app lately, like THIS amazing routine! (You can to take classes with your girlfriends, connect with women worldwide, and try new premium workouts every day!)
So we were inspired to create this new 10-minute Kettle Booty routine for you. It targets your cute tush, plus tones your inner thighs and abs too. If you’re new to using kettlebells, start with an 8-15 pound kettlebell and work your way up from there. Of course, if you don’t have a kettlebell, you can still perform these moves with an 8-15 pound dumbbell. You’ve got this!
Go through three rounds of the circuit!
1. Kettlebell Swing
Sculpts your booty and inner thighs while boosting your metabolism!
Begin with your feet a little wider than shoulder-width apart. Sit back with a kettlebell swinging between your legs. Drive all your weight into your heels and thrust your hips forward, driving the kettlebell up to shoulder level.
Complete 15 reps.
2. Braced Squat
Sculpts your booty, thighs, shoulders, and back!
Start with your feet shoulder-width apart, holding a kettlebell in front of your body at shoulder height with your arms outstretched. Keeping your arms straight, perform a squat. Make sure your knees don’t go past your toes. Return to the starting position by pressing through your heels.
Complete 15 reps.
3. Lifted Sumo Squat
Sculpts your booty, quads, inner thighs, and calves!
Begin standing with your legs wider than shoulder-width apart, feet angled out at 45 degrees, heels lifted off the ground, and holding a kettlebell between your legs. Sit back with your booty and bend at the knees, making sure that your knees don’t go past your toes. Lower down until your thighs are parallel to the ground.
Complete 15 reps.
4. Single Leg Deadlift
Tones your hamstrings, lower back, and booty!
Begin standing with your weight shifted into your left foot and holding a kettlebell in your right hand. Hinge from the hips and keep your back neutral as you lower your chest down and lift your right leg behind you. Engage your core to maintain balance. Slowly return to start.
Complete 15 reps on each side.
5. Turkish Getup
Tones your booty, core, and shoulders!
Begin laying on your back with the kettlebell in your right hand, held directly in front of your chest and right leg bent, foot planted on the ground. Use your left arm to lift your right shoulder off the ground while keeping your arm holding the kettlebell perpendicular to the ground. Lift all the way up and raise your hips so that your booty is lifted off the ground, left leg still extended. In one movement, bring your left leg behind you and plant your knee on the ground. Push off the ground to a standing position, kettlebell still raised above your head. Lower back down by reversing the move.
Complete as many reps as you can with good form in one minute on each side.
What are your favorite toning moves? Share them with us @BritandCo and @ToneItUp.
(Photos and GIFs via Tone It Up)