As Summer approaches, aka "Bikini Season", many women are
starting to have hindsight... that is, we are thinking about our
buttocks!
Over the Winter months we all pack a little bit extra "junk in the trunk" which can be very difficult to get rid of by the time the weather warms up. The butt is a problem area for many women and most of us are slightly embarrassed to talk about it.
There is no shame in wanting to tone your butt! No matter what your age, married or single, it's OK to have a nice, shapely derriere.
Leg Workout Routine For Women
These are some of the best exercises to lift your buttocks. In fact, they have been used regularly by some of the best booty queens for many years and nearly all of them are performed in the Beachbody Brazil Butt Lift home DVD workout program.
Monday
30 Jumping Jacks
20 Squats
20 Donkey Kicks (each leg)
20 Fire Hydrants (each leg)
15 Glute Bridges
10 Burpees
20 Side Lunges (each leg)
20 Laying Down Side Leg Lifts (each leg)
20 Clams
20 Sumo Squats
20 Lunges (each leg)
1 Minute Wall Sit
Tuesday
30 Jumping Squats
20 Kettlebell Raises (or use any weight est. 5-30 lbs)
20 Plank Alternating Leg Lifts (each leg)
20 Leg Swings (each leg)
15 Froggy Glute Lifts
20 Lateral Side Jumps
20 Deadlifts
20 Laying Down Inner Thigh Raises (each leg)
20 Scissor Kicks
20 Plie with Pulse
20 Reverse Lunges (each leg)
10 Side Bridges with Leg Raise (each leg)
Wednesday
30 Jumping Jacks
20 Squats
20 Donkey Kicks (each leg)
20 Fire Hydrants (each leg)
20 Bird Dogs
1 Minute Knee Highs
20 Side Lunges (each leg)
20 Standing Side Leg Kicks (each leg)
20 Clams
20 Skaters
20 Sumo Squats
1 Minute Wall Sit
Thursday
20 Lateral Side Jumps
20 Kettlebell Raises (or use any weight est. 5-30 lbs)
20 Plank Alternating Leg Lifts (each leg)
20 Scissor Kicks
30 Jumping Squats
20 Deadlifts
20 Laying Down Inner Thigh Raises (each leg)
15 Froggy Glute Lifts
20 Plie with Pulse
20 Jumping Lunges
10 Bridges with Leg Raises (each side)
Friday
1 Minute Knee Highs
20 Squats
20 Side Lunges (each leg)
20 Clams
10 Burpees
20 Donkey Kicks (each leg)
20 Fire Hydrants (each leg)
15 Glute Bridges
20 Mountain Climbers
20 Sumo Squats
1 Minute Wall Sit
Tips:
For best results, and to avoid injury, choose either 2 or 3 of these butt workouts to do each week. This will give your booty a day rest in between each workout and give it time to heal - aka shape, tone and lift!
Go slow and be sure to maintain correct form. It's more important to do it correctly and slowly than fast and improper. Be patient with yourself. In time, you will get faster and stronger. Remember to breathe as you go through the movements and never let your knees go past your feet when doing squats and lunges (too hard on the knees otherwise and you won't be targeting the glutes properly).
Once you get stronger, add ankle weights and/or resistance bands. This will help you build muscle. Muscle helps burn fat, even when you're not working out. Plus, this is what will really help you tone your butt.
How long will it take to see results?
Many women report seeing results within the first week. Typically, to see real, noticeable results, you're looking at about 30 days. Drastic, head-turning, transformation, however, will be seen within about 60 days - just in time to show off your prized assets in your bikini once Summer hits!
Over the Winter months we all pack a little bit extra "junk in the trunk" which can be very difficult to get rid of by the time the weather warms up. The butt is a problem area for many women and most of us are slightly embarrassed to talk about it.
There is no shame in wanting to tone your butt! No matter what your age, married or single, it's OK to have a nice, shapely derriere.
Leg Workout Routine For Women
These are some of the best exercises to lift your buttocks. In fact, they have been used regularly by some of the best booty queens for many years and nearly all of them are performed in the Beachbody Brazil Butt Lift home DVD workout program.
Monday
30 Jumping Jacks
20 Squats
20 Donkey Kicks (each leg)
20 Fire Hydrants (each leg)
15 Glute Bridges
10 Burpees
20 Side Lunges (each leg)
20 Laying Down Side Leg Lifts (each leg)
20 Clams
20 Sumo Squats
20 Lunges (each leg)
1 Minute Wall Sit
Tuesday
30 Jumping Squats
20 Kettlebell Raises (or use any weight est. 5-30 lbs)
20 Plank Alternating Leg Lifts (each leg)
20 Leg Swings (each leg)
15 Froggy Glute Lifts
20 Lateral Side Jumps
20 Deadlifts
20 Laying Down Inner Thigh Raises (each leg)
20 Scissor Kicks
20 Plie with Pulse
20 Reverse Lunges (each leg)
10 Side Bridges with Leg Raise (each leg)
Wednesday
30 Jumping Jacks
20 Squats
20 Donkey Kicks (each leg)
20 Fire Hydrants (each leg)
20 Bird Dogs
1 Minute Knee Highs
20 Side Lunges (each leg)
20 Standing Side Leg Kicks (each leg)
20 Clams
20 Skaters
20 Sumo Squats
1 Minute Wall Sit
Thursday
20 Lateral Side Jumps
20 Kettlebell Raises (or use any weight est. 5-30 lbs)
20 Plank Alternating Leg Lifts (each leg)
20 Scissor Kicks
30 Jumping Squats
20 Deadlifts
20 Laying Down Inner Thigh Raises (each leg)
15 Froggy Glute Lifts
20 Plie with Pulse
20 Jumping Lunges
10 Bridges with Leg Raises (each side)
Friday
1 Minute Knee Highs
20 Squats
20 Side Lunges (each leg)
20 Clams
10 Burpees
20 Donkey Kicks (each leg)
20 Fire Hydrants (each leg)
15 Glute Bridges
20 Mountain Climbers
20 Sumo Squats
1 Minute Wall Sit
Tips:
For best results, and to avoid injury, choose either 2 or 3 of these butt workouts to do each week. This will give your booty a day rest in between each workout and give it time to heal - aka shape, tone and lift!
Go slow and be sure to maintain correct form. It's more important to do it correctly and slowly than fast and improper. Be patient with yourself. In time, you will get faster and stronger. Remember to breathe as you go through the movements and never let your knees go past your feet when doing squats and lunges (too hard on the knees otherwise and you won't be targeting the glutes properly).
Once you get stronger, add ankle weights and/or resistance bands. This will help you build muscle. Muscle helps burn fat, even when you're not working out. Plus, this is what will really help you tone your butt.
How long will it take to see results?
Many women report seeing results within the first week. Typically, to see real, noticeable results, you're looking at about 30 days. Drastic, head-turning, transformation, however, will be seen within about 60 days - just in time to show off your prized assets in your bikini once Summer hits!