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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Just started day one and excited to see the results!
started day 1 of the booty challenge…. Love the burn!!!!! looking forward to this week! Thanks
how do you do the butt thrasher exercise?I didn't see anything on here on how to do this move
Betty, You’ll need to watch the video for a demo, It’s the video labeled
Circuit Training Monday & Saturday
Hi,
I want to gain weight on my butt and thighs. Should I be following this routine as well? Obviously with a high calorie diet?
If you want to build muscle, when doing the exercises that call for dumbbells, use heavier weight. Just be sure the weight is not too heavy that your form is compromised. Make sure you eating more whole foods and fewer processed foods.
Thanks! And how do I avoid gaining weight on my upper body parts during this process ? Because I have a heavy bust and don;t want to gain any more weight there
Shr, When we lose fat/weight, it comes off from our entire body. The same goes for gaining weight. It isn’t possible to do spot weight loss. However, with strength training, using weights, you can build muscle in certain areas without it effecting other body parts. I would recommend when lifting weight for the upper body, go light, 5 lbs is good.
Which foods do I have to eat while doing the challenge throughout the week?
Maria, Clean foods that give you lots of energy! Here’s some good options https://skinnyms.com/29-clean-eating-recipes-for-meal-plans-and-weight-loss/