- Duration: 32 Minutes
- Calorie Burn: 186-372
- Difficulty: 4/5
- Equipment: Exercise Step, Dumbbell, Mat, No Equipment
- Training Type: Strength Training, Toning
- Video Player: View on YouTube
Before we delve into why this lower body workout is awesome for shaping your butt and thighs, let's get one thing clear. As a personal trainer who has the knowledge to show a person how to reshape their body, I want to say; body trends come and go. Sometimes we're feed images that thin is "in", other times we're all chasing after a curvy body or hourglass shape. To be honest, I think it's all very silly. Silly and somewhat sad (that doesn't mean that I'm above or immune to the body pressures - I am certainly susceptible to them as well).
There's nothing wrong at all with having superficial, appearance related goals for your body, or to use a desired shape to fuel your fire to maintain a workout routine, but, I think it's also incredibly important to realize that we humans come in all different shapes and sizes - and so do our glutes! We've said it again and again, but it's true; health and fitness looks different on every person's body. A goal of a bigger, rounder butt is great, and it's even attainable with workouts like this one, but it also looks different on every body. The point of this quick tirade is to encourage you to find a balance between goals for a healthy body, and goals that are surface-oriented. Don't get so caught up in the superficial details that you forget what an incredible machine your body is, and give it any less respect that it deserves.
Now, onto the fun part you came here for; all about this workout to build a booty.
Butt & Thigh Workout
Groups of 2 Exercises; 10 Reps each
You Will Need: Dumbbells, a Step, Stair, or Bench (optional)
Warm Up: (25 Seconds each)
Lateral Step + Rows
High Knee March
Toe Touch Kicks
Printable Butt and Thigh Workout Routine:
Alternating Clean & Press
Side Step Ups
Kneeling Leg Raises + Pulses
Cool Down & Stretch included
For each of these exercises, I talk about how much weight I'm using for each. Please remember that this is not a suggestion of how much weight that you should use - if you need help choosing the right weight for your strength - watch this Fitness Blender vlog.
How often can I do this workout?
You can do this workout as often as every other day, as long as you don't have sore muscles from the last time you put yourself through it. While you're lower body muscles are sore, work your upper body or stick to lower intensity cardio training.
Does this really workout really work?
I dare you to do it (or another one of our lower body workouts) every third day for four weeks. Do that, and I wont even have to answer that question for you.
Is this workout for men or women?
We don't believe in male or female workouts. We all have butt and thighs, and a workout like this one will help improve their appearance and abilities drastically, whether you're a man or a woman. If you feel like a workout video like this one is too easy, that only means that you need to first check your form, and if that's in order, step up the amount of weight that you're lifting.