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Best Booty Workouts for Women

Updated on May 29, 2017
Alyssa Nichol profile image

Alyssa has a passion for fitness and sharing her favorite tips and tricks with the world. Alyssa is a wife, a mom, and a coffee enthusiast.

Summer is just around the corner. The promise of sunshine and warm temperatures means it's time to pull out those breezy dresses and short shorts. Lazy days of laying out at the pool, enjoying the sunshine at the beach, and outdoor get-togethers will soon be upon us.

While it is not possible to spot reduce, you can spot tone. Taking time to work on weaknesses in the body or toning up those areas that need a little attention will help give you greater confidence and have you feeling amazing in your summer wardrobe!

The glutes are one of the biggest muscle groups in the body. The good news is if you work those muscles strategically, you can achieve a major calorie burn, long after your workout is done! When you work to strengthen your glutes, you can prevent low back pain, protect the lower back from injury during daily activities and sports, and tighten your lower abs at the same time! When you want a tight toned booty, it's important to work the hamstrings and quads, too. It's all connected.

You do not need an expensive gym membership to get fit or to maintain your progress. There are plenty of exercises you can do right at home that will have you looking and feeling your best. The following are my favorite booty exercises that are quick and effective. I am also sharing my favorite fitness programs for developing a nice rear view.

Disclaimer: You should always consult your physician before beginning any fitness or nutrition program.

Dead Lifts

Dead lifts are one of the best total body exercises and one of my favorite moves for a lifted booty and toned hamstrings. There are many variations to help activate and target the quads, core, back, and shoulder muscles, too.

A simple dead lift is the perfect move for a toned booty. Proper form is important.

To start, stand with your feet hip width apart. Hold a dumbbell in each hand. Hinge forward at the hips, keeping your knees soft, and abs tight. Continue forward until you feel a stretch in your hamstrings. Come back up slowly, tightening the glutes, and keeping your navel anchored to your spine. Repeat for a total of 15 reps.

In the video below, Katrina from Tone It Up demonstrates a dead lift.

Curtsy Lunge

Curtsy lunges are another favorite of mine. This move works many muscle groups to help give you a tight, toned booty and sleek legs. As with other exercises, this one has many variations to help you get more bang for your buck.

For a simple curtsy lunge, start with your feet about shoulder-width apart, hands on your hips. Shift your weight to your left foot and cross your right leg behind you on the diagonal, as if you were going to curtsy. Your left leg will begin to bend naturally. Squat down so that your left thigh is parallel to the floor, making sure that your knee does not track over your toes. Keep your abs tight. Slowly rise up and bring your right foot back to the starting position. Repeat on the other side. Perform 15 reps on each side for a total of 30 reps.

As you get stronger, you can add a leg lift as you come up. You could also hold dumbbells in each hand.

Curtsy Lunges for Sexy Legs

Squats

I love a good a squat. Squats work your booty, legs, and core. Many variations can be included in a HIIT or cardio workout to boost the metabolism and slash calories. There is a squat for everyone!

A standard squat is fairly easy, but remember to pay attention to form. Stand with your feet flat on the floor, hip or shoulder width apart, whatever is most comfortable for you. Sit back, as if you were going to sit down in a chair, keeping your weight in your heels. Make sure that your knees do not track past your toes and keep your abs tight. Slowly stand up, squeezing the glutes. Repeat as many times as you'd like!

These are my favorite squat variations.

  • PliĆ© squat
  • Sumo squat
  • Squat with leg abduction
  • Jump squats

To make sure you have proper form, I recommend watching the following video from ACE Fitness.

Mastering the Squat

Glute Kickback

For an amazing rear view, grab a yoga mat or towel for glute kickbacks. This move is a must for a tight, round, lifted booty.

To start get down on all fours. You can do this move on your hands, or if you have sensitive wrists, you can come down to your forearms. Make sure that your wrists (or elbows if you are on your forearms) are under your shoulders, knees under the hips. Gaze straight down, keeping your neck soft, and your spine straight. Keep your abs tight. Slowly lift your right leg up, keeping the 90 degree angle of your leg, foot flexed. Push through your heel and squeeze your glute. Lower your leg, making sure to squeeze the lower abs. Repeat for 20 reps before switching to the other side.

My favorite variation is to squeeze a weight between my hamstring and calf while performing the glute kickback. It adds a little extra oomph to really lift and tone the booty.

Fierce Minute - Glute Kickbacks from Jessica Kiernan

Brazil Butt Lift Workout Program

I purchased this workout eight years ago, after seeing the infomercial. This remains my all time favorite fitness program for achieving a perfect booty. The program came with six workouts, a book featuring workout calendars based on your booty type, on-the-go training flashcards, the 6-day supermodel slim down plan, a pencil, booty band, and a recipe book featuring healthy, fat-burning dishes.

Leandro Carvalho is the creator of the workout and is full of positive energy. He breaks down each move, giving modification variations, and encouraging you each step of the way! I followed his plan faithfully for 30 days and my booty was completely transformed! To this day, I love doing Bum Bum Live and High and Tight to keep my booty in tip-top shape!

Brazil Butt Lift Workout Program
Brazil Butt Lift Workout Program

Tracy Campoli

I first came across Tracy Campoli a few years ago, while in the midst of moving. I was in a hotel room, searching for workouts on YouTube and found her backless dress workout. I've been hooked ever since. Tracy has an amazing energy that makes you feel like you are with one of your best girl friends. Her workouts are dancer inspired and help you achieve a feminine look without bulking.

Tracy has an amazing set of booty workouts that are quick and effective. She gets your booty burning! The video below is my favorite workout to do before any beach day! If that dance costume isn't inspiration, I don't know what is!

Check out her YouTube Channel for more great workouts! https://www.youtube.com/user/TheTcampoli

Brazilian BOOTY Workout: Butt Lift Workout - Tracy Campoli

Tone It Up

In my opinion, Tone It Up is one of the best brands for women! Trainers Karena and Katrina are beautiful, inspiring women. Tone It Up is all about living a healthy, balanced lifestyle and women supporting other women. It is incredible. Their workouts are effective and fun, and doing a workout with them feels like you are with your best girlfriends.

One look at Katrina's booty and you will be inspired to get up and get sweaty! She looks amazing! Tone It Up has a variety of booty workouts available on their website, toneitup.com and on their YouTube channel. I love their Daisy Duke printable workout. It's the perfect leg and booty workout to get you ready for those short shorts and bikini bottoms. The video below is Thailand Tush, another of my favorites.

Bikini Booty Workout - Tone It Up

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    • Alyssa Nichol profile image
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      Alyssa 4 months ago from Ohio

      Thank you! :)

    • PrometheusIV profile image

      PrometheusIV 4 months ago

      Great page! I'll definitely share this one...