Tight & Toned Bottom

Trim unwanted booty fat and sculpt what's left. Download and do this 20 min workout to tighten & tone that backside! This is fun bodyweight-only, but if you want to kick this one up to 'intense', feel free to incorporate a pair of dumbbells in some of the squat exercises. Reserve judgement about this workout until a day or two after...then feel the satisfaction of all that GLUTE work!

Exercises

Set 1: 1 round

Floor Bridge

20 seconds

Bicycle Crunches

25 seconds

Elbow to Knee Bird Dogs

25 seconds

Glute Circles

1 minute

Full Plank with Leg Lifts

25 seconds

High-Plank and Knee Draw

25 seconds

Glute Kickbacks

25 seconds

Rest

15 seconds

Set 2: 1 round

Squats with Raised Arms

50 seconds

Lunges with Knee Lifts

50 seconds

Side Lunges

45 seconds

Squat Pulses

30 seconds

Butt Kickers

20 seconds

Sumo Obliques

30 seconds

Rest

15 seconds

Set 3: 1 round

Left Bridge Glute Circles

25 seconds

Right Bridge Glute Circles

25 seconds

Transition

10 seconds

Donkey Whips

45 seconds

Transition

10 seconds

Right Laying Clams

30 seconds

Transition

10 seconds

Left Laying Clams

30 seconds

Rest

15 seconds

Set 4: 1 round

Squat Front Kicks

45 seconds

Gate Openers

25 seconds

Squat Side Kicks

45 seconds

Knees to Elbows

25 seconds

Glute Twist Lunges

40 seconds

Side Squats

30 seconds

Rest

15 seconds

Set 5: 1 round

Leg Lifts

25 seconds

Bicycle in Bridge

35 seconds

Floor Wipers

25 seconds

Elbow Plank with Leg Lifts

25 seconds

Rest

15 seconds

Set 6: 1 round

Right Leg Front-and-Back Lunges

30 seconds

Left Leg Front-and-Back Lunges

30 seconds

Transition

15 seconds

Lateral Leg Lifts on a Bench

1 minute

Rest

15 seconds

Set 7: 1 round

Double Pigeon

40 seconds

Workout Discussion

23 Apr

Debra S.

A favorite.

21 Apr

Elena S.

Maybe adding a rest between some excercises?

20 Aug

Gauri W.

Before starting this exercise, what should I do to warm up my body?

Appears In

Butt & Legs

Weight Loss

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