Summer Butt Challenge

Summer Butt Challenge

This Summer Butt Challenge is designed to tighten, tone, lift, and reshape your butt. You might ask: Is this challenge easy? No. Will I be sore? Probably. Will it be worth it? Definitely. How much time will I have to dedicate each day? 20 minutes or less.

What you’ll need for this challenge: Water, a yoga mat, a flat bench, kitchen chair, or stable box about 2′ from the floor, one light set of dumbbells (3-5 lbs), an interval timer, and ankle weights (optional).

Below you will find video demonstrations for all the exercises. It’s very important that you watch each video in order to understand the correct form for each exercise.

Let’s get started!

First, here’s a stretching workout to prepare you for the butt routines.

Sunday
100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg, light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg, ankle weights optional
____________________________________________
Monday
28 – Minute Circuit Workout for a strong, sexy butt
OR
10 – Minute Sexy Butt Workout for Beginners
___________________________________________
Tuesday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (follow video) – 3 sets of 30 bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional
___________________________________________
Wednesday
Rest/Recovery
___________________________________________
Thursday
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg, light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg, ankle weights optional
___________________________________________
Friday
1
00 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (follow video) – 3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional
___________________________________________
Saturday
28-Minute Circuit Workout for a strong, sexy butt
OR
10-Minute Sexy Butt Workout for Beginners
___________________________________________

Butt Burns

Prisoner Squats

28-Minute Circuit Workout (Monday & Saturday)

OR

10-Minute Sexy Butt Workout for Beginners (Monday & Saturday)

Side Lunges

Walking Lunge

Side-Lying Leg Lifts

Hip Extensions

Glute Video (Tuesday & Friday)

Is this challenge different from the Glute, Butt, Bootie Challenge? Yes! This challenge has some of the same workouts but we’ve kicked it up a notch to make it even more challenging.

IMPORTANT: This challenge is for 7 days only. After the 7 day challenge, feel free to use the workouts but keep in mind that each major muscle group should be worked out one to two times weekly with at least 3 days rest in between.

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103 Comments on "Summer Butt Challenge"

  1. JbW  April 30, 2012

    What is the butt thrasher?

    Reply
  2. skinnyms  April 30, 2012

    It's actually the Butt Blaster (typo), you can see the demo in the 3rd video down and 4th exercise.

    Reply
    • Shannon  January 20, 2013

      I did day one today and it only made my legs hurt. Am i doing it wrong? The butt burner made the tops of my legs burn . not my butt

      Reply
  3. Gerber111  May 3, 2012

    I love this. I have been doing this all week!

    Reply
    • skinnyms  May 4, 2012

      YEAH!!!! We're doing it too. Ouch!!!

      Reply
  4. localj  May 5, 2012

    This has been great!  What advice do you have for following weeks? Can I do it several weeks in a row?

    Reply
    • skinnyms  May 7, 2012

      The 7 day challenges are for 7 days only. Afterwards, you can choose your favorite routines(exercises) from the challenge and incorporate them into regular workouts…1-2 days a week!

      Reply
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  7. Sarah Mia  May 30, 2012

    I have a question about the circuit training on Tuesday and Saturday – you say it's 6 x 40 seconds = 4 minutes, but it's actually 8 x 40 seconds because you do the step ups and the leg extensions for 30 seconds on each leg, making it 5 minutes. Unless I'm doing it wrong?! @skinnyms:disqus 
    )

    Reply
    • skinnyms  May 30, 2012

      Sarah, Thanks for pointing
      that out. I changed it to 15 seconds for each leg.

      Reply
      • Ladena  May 20, 2013

        Are you changing The Leg Extentions and Step Ups to 15 seconds for each leg. Or is is 15 seconds for all instead of the 30 that is listed?

        Reply
        • Skinny Ms.  May 20, 2013

          Ladena, It’s 15 seconds for each leg. If it’s easier for you, do 15 reps each leg. :)

          Reply
  8. Skinny Ms.  June 10, 2012

    Thanks for including Skinny Ms. Fitness, Slap Dash Mom. ♥

    Reply
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  10. Kstiljusbo  June 24, 2012

    Love, love, love your website.  Thanks so much for having the videos to show correct form for the exercises and all the motivation.  I have no more excuses.  :)

    Reply
    • Skinny Ms.  June 24, 2012

      Kstiljusbo, That's right…NO MORE EXCUSES! :)

      Reply
  11. A Mccolgan  July 3, 2012

    I am on day #6 and have lost an inch in my butt! I am excited to try your other challenges!!!!

    Reply
    • Skinny Ms.  July 5, 2012

      GREAT! That's so cool. Keep us posted we loving hearing about results.

      Reply
  12. Lburke404  July 9, 2012

    I can not find an example of the heel clappers or the butt blaster, I want to do the workout but need help on what the exercises are.

    Reply
    • Skinny Ms.  July 10, 2012

      Lburkey404,

      The demonstrations are in the 3rd video down.

      Reply
  13. Snooks182  July 17, 2012

    Hey I'm going to take this challenge! But one question what are but burns like which video? Thanks :)

    Reply
  14. Reeree9800  July 19, 2012

    Those 2 exercises are included on the Circuit Training video above…

    Reply
    • Reeree9800  July 19, 2012

      She doesn't say it, but the first exersice she does on that video is the butt blaster.  

      Reply
  15. Allison  August 28, 2012

    Is it OK to take a few minute breaks in between? I have bad knees and a horrible back, so they can only handle so many up and down movements.

    Reply
    • Skinny Ms.  August 28, 2012

      Allison, Most definitely…take a few minutes rest in between!

      Reply
  16. Maddy  October 2, 2012

    The videos for the circuit training and butt burns are gone! What are the leg extensions and heel clappers?

    Reply
  17. Jackie  October 29, 2012

    It might be a stupid question but I'm a little confused. What exactly are the stiff legged deadliest and the leg extensions?

    Reply
    • Skinny Ms.  October 30, 2012

      Jackie, You will find both these in the video labeled Circuit Training Monday & Saturday.

      Reply
      • sheena  December 9, 2015

        the videp for circuit training monday and saturday is not working says it a private video

        Reply
        • SkinnyMs  December 9, 2015

          Hi Sheena, Thanks for letting us know. I'll get these changed out tomorrow. :)

          Reply
  18. Bridgett  October 30, 2012

    Loving this! Going to start tomorrow. Question though, are heel clappers just standing on your toes and literally clapping your heels (wizard of oz style)? Thanks!

    Reply
    • Skinny Ms.  October 30, 2012

      Bridgett, There's a demo in the video labeled Circuit Training Monday & Saturday. It's just laying face down and bringing your legs in and out while touching your heels each time.

      Reply
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  20. Erin  November 20, 2012

    This was such a great workout! I just finished the last one and I really saw results…I have less cellulite and my legs/butt are more toned! Definitely going to try some of your other workouts

    Reply
    • Skinny Ms.  November 21, 2012

      Erin, YEAH!!! I agree, it's a really effective workout. Be sure to continue working the glutes 1 to 2 x's weekly. You can choose some of the exercises and mix them up. Thanks for your feedback.

      Reply
  21. Shannon Slucher  January 20, 2013

    I did day one today The sunday workout , I feel like it only worked my leg muscles, am I doing it wrong? The Butt burners didn’t make my butt burn just the top of my legs.

    Reply
  22. Kathleen O'Dell Rawlinson  January 24, 2013

    I just finished Day 2 of this workout, and I am FEELING it! Woah!

    Reply
  23. Kathleen  January 24, 2013

    I just finished Day 2 of this workout, and I am FEELING it! Woah! I am going to be so sore tomorrow.

    Reply
  24. Kai  March 5, 2013

    for the Glute Video on Tues and Fri it says (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg…leg weights optional) however if you follow the video it has you do only 30 fwd lunges and it shows hip extensions not leg extensions. am I suppose to follow the video or just use is at a guild?

    Reply
    • Skinny Ms.  March 5, 2013

      Kal, Thanks so much for pointing that out. I’ve made the correction. See below:
      Glute video (follow video) (3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg…(leg weights optional)

      Reply
  25. Kat  March 6, 2013

    I am so excited to try this!

    Reply
  26. Sacb  March 10, 2013

    Is there any challenges for toning up your legs??

    Reply
    • Skinny Ms.  March 11, 2013

      Sacb, Our Summer Leg’s Challenge should be going on the site later this week. You’ll love it! :)

      Reply
  27. Bev  March 11, 2013

    What will help the hump or 'football' on the top, outside of thighs?

    Reply
    • Skinny Ms.  March 11, 2013

      Bev, The best exercise for saddlebags is Stiff-Legged Deadlifts. Be on the look out for our Summer Legs Challenge, launching this week.:)

      Reply
  28. Megan  March 28, 2013

    Started it today.. Hopefully it works!! :)

    Reply
  29. Skinny Ms.  April 11, 2013

    You do this workout circuit 4 times, which = 16 minutes total. Follow the seconds as indicated

    Step-ups – 15 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
    Prisoner Squats – 30 seconds; rest 10 seconds
    Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
    Butt Blaster – 30 seconds; rest 10 seconds
    Heel Clappers – 30 seconds; rest 10 seconds
    Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional

    Reply
  30. sandy  April 11, 2013

    i am really confused on the monday exercise are you supposed to do each workout 6 times then 4 times through the whole workout….oh geez help please

    Reply
    • SkinnyMs  March 6, 2014

      You have to do 6 of them for 40 seconds and then you have to repeat that 4 times.

      Reply
  31. qua  April 13, 2013

    hello! love the workout; one question, though. will it also work my legs, or do i have to do different exercises for legs? (i plan on combining this with the arms & ab 7 day workout and i want to know if i have to look for different leg stuff)

    Reply
    • Skinny Ms.  April 13, 2013

      Qua, This challenge definitely works the legs as well. I’m currently working on a Summer Legs Challenge that will be out soon. Stay tuned! :)

      Reply
      • qua  April 15, 2013

        great! thanks a lot :)

        Reply
  32. Eva  April 17, 2013

    Hiiiii, I am loving all of your challenges! The example videos are such a huge help, but most importantly everything is nicely organized and easy to follow..a definite plus! I have a question that I haven't been able to get a clear answer on, so I'm hoping you have some input! Im a small girl, 5'2, but I am pretty top heavy, I only weigh about 115… I love exercising, but I can't really run or do a lot of "bouncy" type workouts because I lose weight the fastest in my chest…any suggestions on workouts…or should I be working on strengthening my pectoral muscles? Thanks!

    Reply
  33. Keisha  April 25, 2013

    Started today! Will keep you posted, tryin to be Summertime Hott, Wintertime Cold MiamiTime Fine!

    Reply
  34. annagain  May 3, 2013

    Found this through Pinterest and will begin this program! (Please, oh please, let this work!!!)

    Reply
  35. Sam  May 9, 2013

    What are heel clappers?

    Reply
    • Skinny Ms.  May 10, 2013

      Sam, You’ll need to watch the video. Lay on your stomach, raise your head and chest off the floor, now move your legs in and out, touching your heels each time.

      Reply
  36. Leimomi  May 15, 2013

    This workout is awesome! My but is super sore and i love it!! Thank you!

    Reply
  37. Tiffany  May 22, 2013

    In the initial 4 days, you really feel the burn! But afterwards, it gets less and less tolling and more efficient – plus you psychologically start to feel the results! It's a great workout routine. Thank you :)

    Reply
  38. SuChau  May 26, 2013

    Hi! Is this workout for skinny people? Like, super-skinny people? Butt burns seems like a workout for people with a heavy butt. I don't have it heavy, but I want to tone it and keep it firm. So should I follow the above routine?

    Reply
  39. SuChau  May 26, 2013

    And also, I can't seem to play the Stretching Warm-up video because it has got some Copyright Issues in my country. So could you post any alternate link for a similar video?

    Reply
  40. MM2  May 28, 2013

    Already my 3rd day :) <3 I LOVEEE IT! <3 It`s hard but I keep working my future butt XDD <3 -MM

    Reply
  41. ginger  June 30, 2013

    will this help get a bigger but or lose it cause i neeed the bigger one

    Reply
    • Skinny Ms.  July 1, 2013

      Ginger, If you use heavier weights, 15 lbs for routines calling for dumbbells, yes. I highly recommend step-ups with 10-15 lbs dumbbells. Do 3 sets of 12-15 reps on each leg.

      Reply
  42. d.t  July 9, 2013

    is this to get a big butt or to get it smaller because someone commented that they lost inches ?

    Reply
    • Skinny Ms.  July 10, 2013

      It’s to tighten, round and lift. You could also lose inches. You would only get a bigger butt if you use heavy weights.

      Reply
  43. DjSol808  July 17, 2013

    I'm 7 months pregnant, started to lose some definition in my legs… Did this challenge and am back on track to staying toned throughout my pregnancy! So AWESOME! Thank you!

    Reply
  44. kaija  July 31, 2013

    Actually, stretching over 2 seconds before excercise locks up the muscles. You can stretch after the routine 15-30 seconds, not before.

    Reply
  45. Din  August 24, 2013

    Am gonna start this! Motivated by this video.My butt is of 42 inches. if i do this regularly, How many weeks will be required to reduce my butt size to 36?

    Reply
    • 3V_Admin  August 25, 2013

      Din, That depends on tons of variables and that I don’t have. Just be consistent! :)

      Reply
  46. laldooll  September 8, 2013

    so im starting this tomorrow..will this really make my butt rounder? im skinny with a small butt..n i want it like..rounder. this will work within 7 days??

    Reply
    • Skinny Ms.  September 8, 2013

      It’s a great start. You have to continue working on your butt in order to get and keep it firm and round. Look over our other workouts for glutes and do 2-3 weekly…after the 7 Day Challenge. Here you go: http://bit.ly/1cV0Wey

      Reply
  47. Abby  September 24, 2013

    Is it advisable to do both the 7 day summer butt and arm challenge in the same week?

    Reply
    • Skinny Ms.  September 24, 2013

      Abby, I would definitely do them on separate weeks. By doing both at the same time, you are more prone to injury. So, please do them on separate weeks. Thanks!

      Reply
  48. shelby  December 23, 2013

    What are heel clappers

    Reply
    • GaleCompton  December 26, 2013

      Shelby,

      Lay on your stomach, raise your legs as high as possible, and clap your heels together. Move your legs in an in and out motion and touch you heels together with each move.

      Reply
  49. Janelle  December 27, 2013

    the Side-Lying Leg Lifts video "does not exist" anyone have the link to the proper form?

    Reply
    • GaleCompton  December 30, 2013

      Janelle, I've just replaced the video.

      Reply
  50. Marta  February 2, 2014

    hi. im looking for some butt exercises for myself. but i wonder if these exercises are good for me.
    im a bit skinny. my BMI s only 17,7 (while it must be at least 18,5 to be "normal"). so i dont quite have anything to "tone up" since i have NO BUTT. i have been trying to put on some weights, with hope that i would get something in my butt, by eating more, but everthing goes to my tummy. so now i wanna find some exercises which can help me to build up my butt (aka to "get a bigger butt").
    any tips or advices are appreciated. thanks.

    Reply
    • GaleCompton  February 8, 2014

      Marta, These exercises are designed to build muscle as well as tighten and lift. :)

      Reply
  51. Issra J.  February 10, 2014

    will this only help in firming up the butt or will it also help the legs slim down? Thanks!

    Reply
    • SkinnyMs  February 11, 2014

      It should for both:)

      Reply
  52. marco  May 13, 2014

    I am a guy and I want to loose volume on the butt, should I do this challenge ? And how should do it (with or without weights ?)

    Reply
  53. Jessica  June 2, 2014

    Do you recommend during separate cardio, such as running during this 7 day program? Thanks!

    Reply
    • SkinnyMs  June 4, 2014

      Jessica,

      Cardio is built into the 7 Day Program. I would recommend doing just this program for the next 7 days then get back to running. It's important not to overdo it. :)

      Reply
  54. Melanie  June 5, 2014

    Thanks for posting this butt challenge workout! I'm loving it! Two days left!

    Reply
    • SkinnyMs  June 6, 2014

      Melanie, That's great!! You're welcome:)!

      Reply
  55. Nom  June 6, 2014

    I dont understand what you mean by "Following the 7 days, feel free to use any of the workouts but keep in mind that each major muscle group should be worked out one to two times weekly with at least 3 days rest in between."
    Do you mean that i suppose to take a 3 day rest between each 7 day workout or that after each day is a 3 day rest?!?!?

    Reply
    • SkinnyMs  June 10, 2014

      Nom, After the 7-Day challenge, work major muscle groups, i.e. glutes, 1-2 times per week with a 3 day rest in between workouts. For example, Monday – Glute workout, Friday – Glute workout. The next week switch up your glute workout days.

      Reply
  56. I hate flatt butt  June 19, 2014

    Does this work for a flat butt?

    Reply
  57. Kelsey  April 11, 2015

    I just finished Day 6 and i have noticed a lift in my butt!! This challenge is a little difficult at first, especially considering I hadn't worked out in a while, but it is so worth it in the end! Stick with it to see the results!!!

    Reply
  58. Heather  July 22, 2015

    Do you have any before/after photos of real life people? That is what motivates me most. I've done 2 days and really feeling it. Thanks!

    Reply
  59. Tina  February 25, 2016

    Will this 7 day challenge help you get a bigger butt

    Reply
    • SkinnyMs.  February 25, 2016

      This challenge is a great place to start if you are looking to firm up your backside and increase muscle. While just seven days is not long enough to see much of a difference in the mirror, it is long enough to feel a difference. By continuing to work your rear-end after this challenge is complete, you will be able to increase your muscle mass over time.

      Reply

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