Quick Workout for a Toned Booty

Quick Booty Workout

Growing my booty was one of the major goals I had last year. I studied, read and learned all I could about how the gluteus muscle works and what types of exercises that particular muscle group responds to best. To be honest, squats are hands down THE best but if you don’t hit the booty with different exercises, you will only get so far with your results. The major gluteus muscle works alongside the quads and the hamstrings to do a squat, your medius works as well but doesn’t do much work. Your medius must be isolated using different types of exercises in order for it to grow.  Movements like lateral lunges, curtsey lunges, sumo squats and side leg lifts will hit that muscle without forcing the major to work as hard. When you do these movements be sure you feel the SIDE of your booty, keep your back straight and always suck your stomach inwards while keeping your chest up. The other big tip is to push through your heel when you come back to the starting position. Whenever I did squats or lunges, I never pushed through the heel of my foot, I always pushed through the entire foot, I soon learned this wasn’t the trick and with a change of focus I have been seeing results and am very happy!

Quick Workout for a Toned Booty

I know you ladies don’t have a ton of time, which is why I created this workout with only a few movements that are very effective if done properly. As I mentioned above, be sure to press through your heel and really focus on the body/mind connection as you perform (yes perform) each movement.

Do each exercise for 20 reps, 3 rounds. Try not to rest too long in between each set, keep moving to keep your heart rate up!

Equipment:

Set of 10-20 lb. dumbbells, you might want to have both on hand for the shoulder portion.

Quick Booty Workout
Quick Booty WorkoutMovements:

  • Lateral Pull: Start with your feet underneath you and step off to the side, bend your knee and do not let it go over your toes as you sink down. Drop the weight to the floor and bend as far as you can over, as you press through your heel bring both arms into a high pull before heading over to the other side. Make sure to follow your legs and push through your heels for this one.
  • Lunge Torcher: Step back into a lunge and bring your legs into perfect 90 degree angles. As you stand up try to balance on the right foot as you bring your leg up with your arms for an overhead press. Repeat on the other side and practice your balancing skills.
  • Booty Torch: This is one of my favorite movements because it targets the hamstrings as well as the glutes. Start with your feet right underneath your shoulders with your dumbbells on top of your shoulders as show on the photo. Sit back into your seat as you squat down and really focus on sitting back as far as you can to get that hamstring stretch. As you stand back up straight bring both arms overhead for a shoulder press.
  • Sumo March: Start with your toes facing outwards and your feet a step wider than your hips. Bend your knees outwards and swivel to the right side lifting your right leg upwards. I added a bicep curl because why not! Bend down as you swivel back into the sumo squat and make sure to squat in between!
  • Skaters: This movement really gets your heart rate up and will be an additional booty burner. If you are more advanced, hop from one side to the other, if you are a beginner take a step and really lunge deep. If adding weights is too much, leave the weights to the side and focus on hopping from one side to the other.

Other Booty Workouts:

So I wanna know..

  • Do you enjoy these workouts? Should I continue making them?
  • Are you trying to grow a booty or shrink your waistline?

Photos By: Fly With Memories Amanda

  • Kristin Kruse

    Love these moves! I’ve been working on ‘dat booty’ here too! 😉 Definitely trying this in my hotel room this week when I travel for work. KEEP the workout posts coming, girl! xox

    • Thank you Kristin! Honestly it was so hard for me not to just want to do squats, squats, squats, it took me some time to realize I had to work all of the muscles in different ways and isolate them! I promise it helps 😉 Enjoy this workout babe !

  • These are great!!! I always need a quick booty workout, my sister swears by those lunges! I am going to have to start these in my workout! xo Jana | http://www.janastyleblog.com

    • YES Thanks for coming by Jana promise it is SO worth it even when they BURN! Burn is CHANGE <3

  • Victoria

    Saving this right now so I can try it at my work out tonight. For someone who has no booty, I am really hoping this gives me some shape! Thanks for sharing!
    xx
    Victoria Schneider | http://www.thesoutherntrunk.com

    • It will trust me! I was a total pancake BUTT like embarrassed and always covering my butt, now I show it off hehe

  • Azanique

    Definitely bookmarking this workout! I need to get back into my workout routine ASAP

    -xoxo, Azanique

    LotsofSass.com

  • Stefana Silber

    I love how scientific you get about your goal! I’m the same way. This was all good advice for those of who are not genetically blessed with a round derriere. I’ve struggled with this a lot – my quads always want to take over even when I’m squatting. Thanks for your advice!

    • you got it Stefana! The most important thing you can do for that is to really isolate the other muscles so your quads can’t interfere. That happens a lot with many women, I am quad dominant as well so its important for me to isolate as much as I can to get the results I want!

  • some of my favorite butt and leg moves!

  • Christie Moeller

    Are these good if you want a smaller booty too?

    http://icanstyleu.com/blog/

    • Yes! They are because the booty is the largest muscle meaning doing these movements burns the most amount of calories 🙂

  • Thanks for this – I’ll have to pin this for future reference! I love quick workouts that you can do anywhere and with minimal equipments required!
    Stephanie | theFantasia.com

  • I definitely need to tone my booty too! Seriously Courtney I am going to try your workouts! Time is something I definitely don’t have but you seem to show good ways to find time to exercise more.

    April | http://thebluehydrangeas.com

    • thank you April! I love QUICK effective workouts, as much as I LOVE spending time at the gym I have been getting more done throughout my day working out at home 🙂 xoCC

  • I am trying SO hard this year, to get an ASSSSSSSSSSSSSSSTASTICAL ass! hahah! So these moves = GREATLY appreciated!!

  • Samantha Renee Ruble

    What a great work out! Excited to get my booty in shape ! Thanks for sharing!

  • Caitlin

    This looks awesome, I’m going to try it!

    Caitlin, Beauty & Colour

  • Amanda Nicole Hughes

    Great workout! I’ll have to try some today.

    xo, Amanda | http://www.thegoldengirldiary.com

  • gretchen (LIVINGLIFEPRETTY)

    I am determined to gain a butt this year. I have NEVER had one, but want one so bad. I will totally be trying this workout this week. Thanks so much.

    • YES you have to do these exercises, that was me a few years ago, it took TIME and lots of exercises and pushing myself!! xo C

  • Victoria G

    girl i’m trying out all these workouts when i do leg day (now butt day) this week!

    thanks for the tips!

    xoxo
    Victoria
    http://www.agallonofglitter.com

  • Jennifer Kinal

    I love these!! They are going to be so great for my butt and thighs and just what I was looking for!

  • Ok I just tried the skater on my living room floor. The burn! Great workout tips!

    Love, Lindsey
    http://www.thenomisniche.com/

  • Love all of these! I love that they are quiet (good for sleeping boyfriends!) and sooo versatile – you can do the m in the gym or in a hotel room. I also know first hand how good they burn too! the skaters are SO intense! I’m trying to shrink things up over here but still maintain a nice tone!! 😉 xx

    • YES so true, you have to keep it quiet, quick and effective..maybe I will steal that haha

      Lots of LOVE <3

  • debbie_savage

    You are so amazing! I am seriously crushing on you! I am so glad we met because you are keeping me motivated to stay on task with my health and wellness goals!
    xo Debbie | http://www.tothineownstylebetrue.com