Best Butt Makeover Bootcamp Workout

by Monica

The best butt exercises to firm and tone your butt are ones that target the entire posterior chain from your low back all the way down to your calves.

After years of experimenting with lower body exercises, workout plans, and training hundreds of female clients with all types of body shapes I discovered that the butt exercises in the video below work for every body type.

They build just enough lean muscle in the right areas to make the butt look round, firm, and toned. They also burn tons of fat (that's the point of those heavy lunges) and best of all they don't make your legs look bulky.

The butt makeover workout you see below was designed so you can do it both at the gym or at home. This is actually a workout routine that I started doing when I was breaking free from machine training. I adapted it for home because even though I work in a gym I rarely workout in a gym.



Butt Makeover Workout (home version): Gym Version from Lift & Firm Mom Butt Post

10 reps on each side of single leg back extensions. Try not to push on the ball and squeeze the butt hard as you come up. You should be feeling this all the way up to the low back.

20 reps on each side of resistance band kickbacks. Squeeze the butt hard as the leg comes back and maintain a slight contraction in the abs to protect the low back.

20 total forwards backwards lunges using moderately heavy weight. This is the only exercise that requires you to use considerable amount of weight. Build up to it if necessary but do not make the mistake of sticking to light weights forever if you want this workout to work.

10 reps each side single leg step downs. Try not to push off the floor as you raise back up. This is hard to do when you're legs are fatigued but try.

10 reps each side of alternating lateral squats. Keep shoulders back and abs tight. Sit into that butt and push off the heel and not the ball of the foot.

20 reps each side lateral band walks. Any type of resistance band works for this but do not substitute a mini band for this. Not the same.

No rest between exercises. After one full circuit rest 60 seconds then repeat two more times.

Finish up with 8 rounds of any type of jumps alternating between 20 seconds of work and 10 seconds of rest. At the very end of the video I'm doing multi-directional jumps using my tile floor as a guide.

Have fun and if you're a beginner you may want to start with my 6 week Fatloss Toning Workout Routines Plan. This plan will help you build the strength and endurance you need for this type of workout.

Comments for Best Butt Makeover Bootcamp Workout

Average Rating starstarstarstarstar

Click here to add your own comments

Rating
starstarstarstar
don't want to build bulky butt
by: C.F.

Hey there! Love, love, love your website!!! A quick question....I've been told by many people and believe myself that I have a big butt "for a white girl"...I know how rude...anyway...I want to try your butt workout, but don't want mine to get bigger! Just need some reassurence that that won't happen with this workout! Thanks.

Rating
starstarstarstarstar
tips to tone the butt without bulk
by: Monica

Hey CF

Great question but first I have to admit that I'm very jealous. If somebody told me I have a big butt for a white girl I would be ecstatic! It's easier to sculpt a firm round butt than it is to build one from scratch!

Anyway, on to your problem. This workout is designed to sculpt a lean toned lower body not bulk it up. That's why there's only one exercise in the entire workout that uses a moderately heavy weight not a super heavy weight (but not light either because that's just a waste of time).

Now whether it will work for you depends on what you're doing in your other workouts. If you're doing any type of long duration cardio (longer than 20 minutes at a steady pace) on the stairmaster, incline treadmill, step aerobics, or spinning bike this workout won't work because those exercises are counterproductive to fatloss which is key when trying to de-bulk the butt.

If you're doing any type of heavy squatting or leg machines using more than 50 lb. of weight this workout won't work either for the same reasons.

If your main goal is to get a smaller booty then be sure to do the butt makeover bootcamp workout twice a week then forget about your lower body the rest of the week and focus on fat burning upper body exercises and total body exercises that burn fat and create more balance between the upper and lower body.

Try my sexy body bootcamp plan. It includes this workout and a few others that are designed to burn fat and sculpt a lean toned physique.

Also be sure to subscribe to my newsletter. I send out workout plans like this to my subscribers all the time.

Rating
starstarstarstarstar
thanks
by: C.F.

Thanks! I'm actually following your sexy body workout...workout this morning was GREAT! Never thought I'd get a good cardio workout at the same time w/o using the machines!
Looking forward to trying your butt routine out tomarrow. Thanks!

Rating
starstarstarstarstar
vinyasa flow
by: Anonymous

In your sexy body bootcamp you say to do vinyasa flow workouts...what is it and do you have a workout on your website I can follow? Thanks!

Rating
starstarstarstarstar
best yoga practices for fatloss, toning, lengthening
by: Monica

I love vinyasa over other types of yoga simply because it's better for fatloss and is also great for lengthening and toning the body and building core strength while flattening the abs.

My favorite vinyasa practices are:

Shiva Rea - Fluid Power - Vinyasa Flow Yoga - Shiva really has an amazing understanding of how to integrate movement for total body fitness as well as mental and emotional well being and her cueing on core activation is excellent.

If you're looking for a more athletic advanced type of yoga check out PRASARA. Instructional Series 'A' Flows. Amazing stuff by Scott Sonnon. If you've been doing yoga for a while and you're ready to take it to the next level this is the dvd to get.


Rating
starstarstarstarstar
how often to work out
by: Kayy

Hello! To start with - I absolutely LOVE your website! Please keep up with great work:)
My problem - bulky legs. They'r not covered in fat, they'r just to "wide" and strong, especially calves:/
Have started booty boot-camp around 2 wks ago.
Feel tighter, stronger,but also a bit to bulky...
I do work out 4 times a week,1 time just lower body(chose routines from your website)plus 3 total body(booty exercises plus upper body). Do I workout to often??? Am I overdoing? As every girl I want lean, slim body...
Please help!
Many thanks, Kayy

Rating
starstarstarstarstar
debulk the legs with balanced routine
by: Monica

Hi Kayy

Thanks so much for your comments. Your instinct about training the lower body too much is right.

Training daily is good but too much volume on one body part will make it grow. A better approach to leaning out the legs is to do this type of workout twice a week but to work as hard as possible those two times and then the rest of the week work on exercises that burn fat all over and that strengthen and tone the rest of your body.

This helps build a more balanced body and look. It's actually easy to debulk the legs by working them less often but making those workouts super intense. Thanks for visiting and hope that helps. Be sure to subscribe to our newsletter to get more killer tips, workouts, and freebies.

Rating
starstarstarstarstar
Plan
by: Kayy

Hello! Thank you for getting back to me!
Do you think it would be a good plan to lets say do lower body only on Monday and Friday and in between(Wednesday)total body, for example taebo?
I leave cardio for the weekend. My 2 years old is the best trainer!

Thank you, Kayy

Rating
starstarstarstarstar
Bigger butt
by: K.J.

Hello, my problem is actually the opposite of C.F.'s I would like a fuller, perkier, and more shapely butt. Besides adding weight what other things can I do to increase my rear end size and possibly improve the shape too?
Thank you
p.s. I'm Cuban and Jamaican, guess i didn't get the black or Spanish girl booty gene... :)

Rating
starstarstarstarstar
round firm butt exercises
by: Monica

Hey K.J.

I used to love working with clients who wanted bigger booties. Two of my favorite exercises that really work to build a round firm butt are the box single leg squat and the box reverse lunge. The suspended lunge is also really great for building a nice round butt. Check out the videos below or click the link to see how to add the suspended lunge to your workout.

Try adding 3 sets of 8-12 of these exercises to your leg routine twice a week. No weight required! Bodyweight should be enough. Use a step about twice as high as the one in the video and try not to push off much with the back leg. Top leg should be doing most of the work. You will feel this right in the glute area. Burns like crazy when you do it right but totally worth it!!

If you do these right the next day you'll feel like you're butt is higher and lifted. That crease between your butt and leg will start to become more visible too in just a few weeks.




This video says these are called heel-touchers but they are called box step single leg squats but who cares what you call them they build a nice booty!



Rating
starstarstarstarstar
how to workout booty
by: busy mom

Like many women, i want to tighten and firm legs/booty. i am 43 mother of 3. i am a slim person but need lots of tone without bulk. i do tend to bulk up easily.

if i do booty workout twice a week, what cardio/fat burning workouts should i do and how often?
thanks so much! can't wait to start!

Rating
starstarstarstarstar
best cardio workouts for great booty and legs
by: Monica

Hey busy mom, some of my favorite cardio workouts that can help you build a nice booty and tone the legs without adding bulk are jump rope workouts, kick boxing workouts, outdoor stair workouts, sprinting workouts (stair and sprinting together is even more intense, fun, and effective).

My other favorite way to burn tons of calories and fat without adding bulk is with intense metabolic conditioning workouts like the TRX Park Workout or the Tacfit Workout.

There are tons of options for cardio so be sure to mix it up. Machines are o.k. too but the best machine for leaning out without adding bulk to your legs is the rower. Also dance workout are pretty awesome if you are into dance : )

Rating
starstarstarstarstar
what to do
by: Anonymous

If I am wanting a great leg toning and butt workout, without bulking, which do you suggest and how many times/week? valslides? butt makeover boot camp?

Thank so much!

Rating
starstarstarstarstar
Butt Question
by: Anonymous

I have wide hips but almost no butt how do I build bulk to my butt without building bulk to my legs too.my legs are already a good size. Thank you

Rating
starstarstarstarstar
Round Butt Lean Legs Tips
by: Monica

Hi girls. Sorry for not replying right way on the last two questions.

I know a lot of guy trainers out there don't believe that women can get bulky legs but the fact is some women can bulk up easily. Especially those who have been doing sports or dance from a very early age or maybe you are just genetically blessed with the ability to build leg muscle easily.

Certain types of workouts can and do bulk up your legs so even when you are building a nice round butt the legs start getting so big that they distract from your nice round booty. I know because this has happened to me several time. So here's what you need to do:

1. If you tend to build muscle very easily, my suggestion is to use less or no weight and to incorporate more plyometric exercises into your lower body workouts. Try the Best Butt Exercises (video below or click link for full instructions). The red ball I'm using in the video is only 8 lb. compared to the 12 lb. dumbbells I was using in the video above.



2. Try cycling your carbs. Only eat carbs on days when you train really hard. On days when you do more moderate workouts try to eat no carbs at all. An easy way to do this is with the high low no carb rotation diet. I am using carb rotation right now to lean out a bit. I will be posting pics of all this in the next couple of months.

3. Try a mix of both isolation butt exercises and full body butt exercises. The isolation helps sculpt a rounder butt and also lift while the full body exercises help build lean booty muscle and leaner legs. I'm posting a new best butt workout video later this week but for now you can try the Tone Butt Exercises Workout (video below or click link for full instructions). I'm using a 7 lb. dumbbell in the video.



4. Bonus tip! Stretch after every workout. This lengthens muscles and creates longer lines. Dancers never look bulky because they stretch all the time. When I don't stretch very much my legs start getting bulky again. Trust me on this.

5. Bonus tip 2: Don't neglect your core exercises. When you have a strong toned core your waist looks smaller and your butt looks bigger than it is. I'm working on this right now too. Will post more on this soon.




Rating
starstarstarstarstar
about Valslides
by: Monica

I ran out of space before I could talk about the Valslides. If I had to choose between Valslide workouts and all the other workouts I posted on this page for the goal that most women who have posted seem to have which is lean legs, bigger butt, I would first start with all the workout videos I posted here then once you start to see your legs get lean and your butt more round (4-6 weeks) then add the Valslide for increased toning.

Notice in the video below that I worked up to a 20 lb. sandbell sumo squat at the end. At that point my legs were looking the way I liked but I needed to build a bit more lean butt muscle so I added back in one heavy exercise. Only do this if you feel you need to add more mass to your butt and don't do it for very long (3 weeks at most).

If you tend to not maintain muscle on your glutes working with heavy weight once in a while is a good idea. Otherwise just stick with bodyweight exercises or lighter weight and plyometric exercises. Hope all this helps.



Full instructions for Valslide Exercises for Lean Legs Workout.

Rating
starstarstarstarstar
have a big butt & hips
by: Anonymous

Hey i have a big butt and hips, but i dont want to lose them. The only thing I want to trim is my waist and flatten my stomach, as well as tone my entire body, arms and all, but I really dont want to lose my butt nor hips. What do you suggest. Like I said I want to tone my whole body and lose fat in my stomach area, but the butt and hips I must keep. Is there anyway around this plz help me. Also are their any exercises that firms your breast and makes them look bigger, i am 34 C but another cup wont hurt.

Rating
starstarstarstarstar
perfect hourglass figure tips
by: Monica

Hey Anonymous

Don't worry I actually get this question quite often so I wrote a quick article with workout tips to help any woman no matter what body type sculpt the curvy body they desire. Check it out here: Perfect Hourglass Figure.

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Best Workouts.