Workout Details

  • Duration: 36 Minutes
  • Calorie Burn: 213-355
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Pilates, Strength Training, Toning
Body Focus Lower Body

At Home Strength and Pilates Butt and Thigh Workout

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Strength training is the best way to reshape your body, and it has the added advantage of building lean muscle, which is the only proven way of increasing your metabolism (the rate at which you burn calories) around the clock. Pilates is a training method that’s great for posture, back health, and targeting the muscles in a way that emphasizes range of motion. Pilates is really not a very efficient fat or calorie burner, but when you put heavy lifting sets in between Pilates sets, you significantly increase the fat burning and body shaping benefits. Especially if you lift a weight heavy enough to challenge yourself, you’re going to end up huffing, puffing, and sweating your way through this whole workout.

These exercises are very effective for lifting, shaping & firming your lower body. All you need for this fun strength training and Pilates butt and thigh workout is an optional set of dumbbells - even if you don’t have any equipment at all, you can still get in a great workout. If you're interested in a workout plan built to strengthen and shape the lower body, as well as burn body fat and improve your overall fitness, we recommend checking out our 4 Week Butt & Thigh Program.

Lift like you mean it! 
If you’ve worked out with us for any length of time, you know that we’re advocates of lifting as heavily as you can with perfect form; no matter what your goals are, don’t avoid building strength or muscle, as this kind of physical challenge is a huge factor in the body staying healthy, lean, and strong. I used to do cardio for hours and hours at the gym, until I fell in love with strength training and it changed my entire outlook on fitness. It’s important to realize that even “lifting heavy” is a relative concept in the fitness world, and it’s going to be dependent on your own strengths and weaknesses. I've provided the amount of weight I'm using for each exercise, but you will need to choose a weight to lift that makes it very hard for you to complete those last 2-3 repetitions, without letting your form get sloppy. 

Listen to your body and take quick breaks whenever you may need to, but aim to push yourself from the moment you hit that “play” button, until you see that Workout Complete screen. 

Workout Structure
5 Groups of 2 Exercises
AB / AB Format
Strength + Pilates Combo

Printable Workout
Warm up - 25 Seconds each, no rest in between 
Arm Swing + Butt Kicks
Front Kicks
Hip Openers
Side Lunge Toe Touch + Overhead stretch in center
Switchfoot Warrior
Deadlift 
Squat + Calf Raise
Forward Lunge
Reverse Lunge
Lateral Jumps
Jumping Jacks

12 Reps (6 per side for strength splits, 12 per side for Pilates)
1 Side Squat with Curtsy (16 lbs or 7.3 kg total)
2 Side Leg Lifts

3 Squat (32 lbs or 14.5 total)
4 Single Leg Bridge

Water Break

5 Reverse Pistol Lunge (16 lbs or 7.3 kg total)
6 Inside Leg Lift

7 Deadlift (44 lbs or 20 kg total)
8 Reverse Leg Lifts

9 Step Through Lunge (24 lbs or 10.9 kg total)
10 Back Bow

One more thing
I feel like I need to give a disclaimer about these booty/relatively goal-specific workouts - I've said it before but it's important enough that there's no harm in reiterating; body trends come and go. As far back as you look in history, we humans are always envying and pursuing one body shape or another. It's fine to use superficial, appearance related goals to get yourself motivated to sweat - seriously, exercise is so good for your health that whatever it takes to get you motivated is fine by me as long as you're moving - but it's enormously important to realize that "fit" looks different on every body. Two people could do the exact same routines for years and they will still look different from one another. Healthy and fit comes in all different shapes and sizes. We are all different and there is beauty in those differences. 

Long ramble short; it's exciting that this particular body trend has people moving and sweating and working hard - as a personal trainer, that's the end goal and it means healthier bodies. But, these workouts have a different effect on each body - the end product will look different on each person. Keep that in mind while working towards your goals and be careful to keep your self-talk positive when you’re figuring out the many different ways that “fit” might look on your own body.