Tighten, tone, and transform!
If you’re ready to tighten, tone, lift, and reshape your glutes, butt, and bootie, then you’re at the right place. 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.
This challenge is a fantastic start to getting the beautiful backside you want. After the 7 days, check in with SkinnyMs. on a daily basis to find workouts that will continue beautifying your glutes.
Equipment Needed: Water, a yoga mat, a flat bench, kitchen chair or stable box about 2′ from the floor, light dumbbells (3-5 lbs) and leg weights are optional, interval timer.
What to Do: Below you’ll find video demos for all of the exercises. It’s very important that you watch each video to learn the correct form.
Body Squats – For this exercise, you will need either a flat bench, stable chair, box, or an exercise ball. Legs should be slightly more than shoulder width apart. As you return to the standing position, push through with your heels. Knees should NOT extend over toes when squatting. The goal is not to sit down but to feel your butt lightly touch the equipment.
Let’s get started!
Sunday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg with light weight dumbbells
50 Side-Lying Leg Lifts – 25 reps each leg with leg weights
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Monday
Lift Glutes & Tone Thighs Pilates
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Tuesday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg, leg weights optional)
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Wednesday
Rest/Recovery
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Thursday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg, light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg, leg weights optional
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Friday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg, leg weights optional)
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Saturday
Brutal Butt & Thigh Workout
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Instructional Videos
Squats
Pilates Lift Glutes & Tone Thighs for Monday
Side Lunges
Rear Lunges
Side-Lying Leg Lifts
Hip Extensions
Glute Video for Tuesday & for Friday
Brutal Butt & Thigh Workout for Saturday
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We need your feedback! Let us know what you thought about this article or anything else on the site.
When it says 30 side lunges 25 reps each leg what exactly does that mean?
im going to try this but I wanna know if anyone has seen actual results from this, thanks!
Leelee, We have gotten positive feedback from this challenge. It has been some time since we've promoted so there aren't recent comments. 🙂
have you seen any results yet at all?
would you recommend this for someone who is trying to trim down their bottom or for someone who doesnt have one and is trying to sculpt one? Because I'm the second one haha
Rach, This challenge is designed for toning and lifting. 🙂
I really wanna try this challenge, but I cannot do lunges they hurt my knees in the worst way. I've attempted them numerous times & me & lunges dont get along. I'd like to know is there any other exercise i can do in place Of the lunges?
ughh I've had the same problem
best bet is to do rear lunges it really takes the pressure off of your knees and it provides the same results… just do a little more of them 🙂
I'm in!!!!!
Stacy, YEAH!!! I think you'll love this challenge.
On day 2 and so far…I LOVE it!!!
Completed day 5, great way to change things up!
Diane, Good job!! Keep us posted.
Erin, YEAH!!! Keep the feedback coming!
On day 6 and can tell my butt is firmer and lifting slowly. Thanks for the great info, very well put together!
Suncha, Thank you! I still do the routine 2 x's weekly and just switch it up. Love it too!
My thighs have no tone at all and have cellulite, will this help to tone the all over thigh and to smooth the celluite?
Bobbi, It will definitely help to tone those stubborn thighs. Having a healthy/clean eating plan will help with the cellulite, in addition to exercise. Both are needed to get rid of the cellulite.
Love this, just finished day 7. Am totally motivated to keep going! thanks for the awesome workout that doesn't take all evening. My 3 year old likes to try and workout with me, you know what they say start them young 🙂
Molly, GREAT! I love that your 3 year old is already excited about fitness. 🙂
I can not find videos on how to do some of the work outs… could you give a small description on them so I know to do them correctly & not hurt myself?
Casey, Not sure what you mean…there are videos for ALL the exercises. Look down the page and you’ll find them. Thanks!
When I do the heel clappers, I feel it in my lower back. Is that right or am i doing it wrong? On day two, and I can feel the soreness coming along! Feels great !! 😀
Henriette, Try not to sway your back. The focus should be in your flutes. Some soreness is to be expected. Keep us posted! 🙂