9 Ways to Get a Free Butt Lift

No gym membership required.

Ready for a firm, lifted butt that shows off your curves in your favorite jeans, or makes your new dress turn heads? A tightened and toned butt takes work and dedication, but it doesn’t need to break the bank.

Regular, free butt workouts at home are one of the best things you can do for your body if you sit at a desk (or an improvised couch/bed workstation) all day. Strength training exercises that target the glute muscles, such as squats and lunges, are essential for growing your butt. Cardiovascular exercise can also help burn fat and show buttock muscles. Muscle growth can be aided by eating a well-balanced diet rich in protein and healthy fats.

Free Butt Workouts

get in shape training program butt workout

The huge muscles do a lot more than just fill up your favorite pair of jeans, so it’s important to give them special attention in your workout routine. The glutes are the driving force behind the explosive, athletic motions required to excel in sports. The muscles are also necessary for correct posture and mobility; without a functional set of glutes, you won’t be able to do much with your body.

So whether you want to be queen of the tennis court, or simply be able to grab your grocery bags without breaking a hip, these free butt exercises will do you a world of good!

If you’ve sworn off your gym membership in favor of at-home workouts and outdoor training, we’ve got a list of free butt workouts that won’t cost you a penny and will strengthen and tone your gluteal muscles just as effectively as heavy machinery and expensive classes.

All of these workouts may be done without equipment (or with household objects), but if you want to challenge yourself, grab a kettlebell, resistance bands, or a set of dumbbells for increased weight. So put on your headphones, play that ‘Feeling Sexy’ playlist to hype yourself up, and let’s get to work!

1. Summer Butt Challenge
Summer Butt Challenge

Get your 7 Day workout. It hurts so good! In 20 minutes or less, you’ll be on your way to a tighter butt.

2. Lunge Lift

7-Day Lunge Challenge

Grab this firming lift quick. Lunges are one of the most effective ways to target the right muscles.

3. Beginner’s Butt Workout

Beginner's Butt Blasting Workout
Grab this beginner’s workout to shape your sexiest butt.

4. Four Minute Butt Lift

4 Minute Butt Lift Workout

Anyone can find 4 minutes in their day. Get your lift here.

5. Climb & Descend Workout

10 x 10 Climb and Descend Workout

A move to hit every angle. Get a firm, round, tight butt here.

6. 4 Minute Beach-Ready Booty Blast

4-Minute Beach-Ready Booty Blast

Summertime is swimsuit time. See the workout here.

7. 15 Minute Lift

Get Tight Glutes Fast- 15 Minute Workout

Grab your shapely butt lift here. This combo of squats, deadlifts, and lunges will have your muscles burning.

8. Celebrity Butt Lift

Celebrity-Butt-Workout

See how the celebrities gets the shapely backsides that wow on the red carpet. Grab this workout.

9. Workday Butt Lift

Workday Butt Challenge

Get your lift at work. The routine is designed to be done in a small space, so close your office door, and get moving!

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SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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4 Comments

  1. “Grab this beginner’s workout to shape your sexist butt.”

    I’m pretty sure that my butt isn’t sexist, I’ve always thought that it was pretty unprejudiced, but I think I know what you meant! ?

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