Butt Lift Workout – Women’s Guide to a Better Booty

Women these days are laughing it off, covering it, or busting it, but how much time do we actually spend sculpting and toning our butts? Not nearly enough!! In fact most of us think their booty’s are a curse not be reckoned with! However, given the right tools, we could turn that curse into our most beloved body part!!

What Happened to My Butt?

“My butt is too soft, it’s too long, and it’s too saggy!! What can I do to fix it?” I hear this question all too often. It’s no surprise because we have become the busiest and laziest nation, having the highest obesity and diabetes rates. Our free time is spent eating unhealthy meals and sitting on that derriere instead of working it.

The glutes are your strongest and some say your most powerful muscle group. Anytime you’re standing, you are working those glutes and hams. Consequently, that makes it your moneymaker for burning calories and speeding up your metabolism. Of course that’s saying you are using them correctly!

The Answer: The Butt Lift Workout

Here are some butt lifting exercises to help you get motivated and turn your booty into that sexy rear view you’ve always wanted!

1. Dumbbell Straight Leg Dead Lift

Grab a pair of five-to eight-pound dumbbells and hold them in front of your thighs, feet hip-width apart, knees slightly bent.

Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping the weights close to your body.

Return to standing, keeping the weights close to your body (as if you’re shaving your legs with the dumbbells).

That’s one rep. Repeat 10-12 reps

2. Sideways Band Shuffle

This exercise is great for working those unflattering saddlebags! It enlists your smaller glute muscles, tightening these stubborn trouble spots.

First, place a resistance band loop around your ankles and stand with your feet hip-width apart, hands on hips.

Step your left foot to the left, placing as much tension on the band as possible, then bring your right leg to the left.

Do all reps to the left then repeat to the right side.

This can also be done on a treadmill on an incline as a more advanced move. Try and do one minute on each side 3 times for a total or 6 min.

3. Elevated Reverse Lunge

Stand on a six-inch step or box, hands on your hips. Squeeze your left glute, step back with your left leg, and lower until your right knee is bent at least 90 degrees.

Pause then push through the right leg to return to start. Complete 10-12 reps then repeat with the other leg. Feel free to add dumbbells for more resistance depending on fitness level.

4. Sumo Squat with Dumbbell

Stand in a wide stance with toes out at about a 45-degree angle (or whatever feels comfortable).

Hold a heavy dumbbell or kettle bell in both hands and, keeping the torso upright, bend the knees into a squat.

Lower as far as you can, keeping the knees in line with the toes.

Push into the heels to come up and repeat for 1-3 sets of 8-16 reps.

5. Lunge Jumps

Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bent.

Switch legs in midair, like a scissor, and land in a lunge with your left leg forward Repeat, switching legs again.

Do 10-20 reps with 1 min rest in between sets. To prevent injury, try to land as softly as possible.

6. Step Mill for Cardio

If you’re looking for cardio that will work your glutes, use the stair mill but do it right! Ever see people going at level 20 with their arms hanging on the bars and torso bent in half? Don’t be one of those! Slow it down and step with your heel and flex your glutes with each step! I promise you will get your heart rate up and tone your glutes at the same time!