Firm & Tone Butt Exercises

The firm and tone butt exercises below target every inch of your backside so you can sculpt a sexy butt without adding bulk to your thighs. They will also help you burn tons of fat and work to increase core strength, core stability, and can help you flatten your abs too.

Perform 30-60 seconds of each of the first 5 exercises. After one circuit rest for 60 seconds then repeat two more times. Continue with 4 minutes of bounding or sprinting. Bound 30 seconds then rest 30 seconds and repeat until your 4 minutes are up. Finish up with 3-5 minutes of stretching.

Exercise
Plank Hold with leg raise on balance disc
1. Start by forming a parallel plank position with both feet on top of a balance disc.
2. Holding this parallel position raise one leg off the ground maintaining the plank position.
3. Repeat with the other leg.
4. Remember to keep your abs tight and your hips level with the rest of your body.

tone butt workout tips:
Squeeze butt to raise leg. Keep legs straight and abs tight.
Sets Reps Weight/
Resistance
Tempo Time
 
Shoulder Bridge 2 to 1 leg
1. Lie on back with both feet on top of the stability ball and back flat on the floor.
2. Press both feet into the ball so that your hips come up off the ground.
3. While maintaining stabilization pick one leg off the ball so that you are stabilizing with just one foot on the ball.
3. Return to the starting position and repeat with the other leg.



tone butt workout tips:
Use disc from prior exercise or place feet on floor if you have trouble with stability or balance.
Sets Reps Weight/
Resistance
Tempo Time
 
Hip extension on ball
1. Start by lying on a ball with the ball underneath your shoulders.
2. Feet should be shoulder width apart and knees bent at 90 degrees.
3. Start by placing your hips close to the ground. Now extend them up towards the ceiling by contracting your hamstrings and glutes.
4. Your hips should now be parallel with your knees and shoulders.
5. Return to the starting position and repeat.

tone butt workout tips:
Drive hips up not forward. Try single leg version for more challenge.
Sets Reps Weight/
Resistance
Tempo Time
 
Bicep Squat to Hip Abduction
1. Start by holding a dumbell in each hand in a shoulder width stance position.
2. Squat down to parallel while simultaneously curling the dumbells to shoulder height.
3. Squat back up to the start position. Once you are near the top of the squat then laterally abduct your left leg out to the side.
4. Return your leg to the starting position. Repeat exercise with other leg.
5. Complete prescribed repetitions alternating your legs.



tone butt workout tips:
Use light to moderate weight and focus on squeeze butt as you extend the leg out.
Sets Reps Weight/
Resistance
Tempo Time
 
Mini Band Ankle Walks
1. Start by placing a mini band around your ankles and standing with your feet parallel.
2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
3. Repeat this movement for the desired reps or distance.
4. Repeat with the other leg.
5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.

tone butt workout tips:
Bend the knees and bend forward from the hips slightly to target the butt more.
Sets Reps Weight/
Resistance
Tempo Time
 
Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.



tone butt workout tips:
If working in a small space just change directions every 2 bounds.
Sets Reps Weight/
Resistance
Tempo Time
 
Standing Straddle Low Back/Hamstrings
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings.
3. Hold for the prescribed time and then repeat.

tone butt workout tips:
Bend from the hips and use a yoga block under the hands if necessary.
Sets Reps Weight/
Resistance
Tempo Time
 

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