Today's Better-Butt Challenge Workout: Boost Your Backside With Weights
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.
This quick and effective workout will build butt muscle while working your entire body. Adding dumbbells means extra work for your glutes, and that extra work is what builds the muscle. Grab a pair of dumbbells between five and 15 pounds.
Directions: After warming up with five minutes of light cardio, do each three-move circuit twice. End with three minutes of stretching to cool down.
Week one, day one: eight reps of each exercise
Week two, day eight: 10 reps of each exercise
Week three, day 15: 12 reps of each exercise
This workout is around 25 minutes long, including warmup and cooldown.
Circuit One: Goblet Squat
- Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position to complete one rep.
Circuit One: Side Lunge to Curtsy Squat
- Holding a dumbbell at your chest with both hands, step your left foot out to the left side, coming into a lateral lunge and bending your left knee. Transfer the dumbbell into your right hand, and bring it toward your left foot while keeping your chest lifted — this will make the glutes engage more.
- Push off with your left foot, and cross the left leg behind your right coming into a curtsy, bending both knees while bringing the dumbbell back to your chest. This completes one rep. Finish all your reps on this side before switching and stepping out to the right.
Circuit One: Bridge With Chest Press
- Start on your back with your knees bent and your feet hip distance apart, holding weights by your chest.
- Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
- Holding the bridge, press the weights to the ceiling directly above your shoulders.
- Lower the weights back to your shoulders, then lower your pelvis down to the mat to complete one rep.
Circuit Two: Single-Leg Toe Touch
- Holding a dumbbell in your left hand, stand on your left leg with your right foot lifted.
- Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
- Push through your left heel and return to the starting position to complete one rep. Try to keep your right foot off the ground as you complete all your reps on the left, then switch sides.
Circuit Two: Split Squat With Overhead Press
- Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
- Lower the weights to your shoulders as you bend your knees, making 90-degree angles with both legs.
- Straighten both legs as you press the weights back toward the ceiling. This completes one rep.
Circuit Two: Sumo Squat With Side Arm Raise
- Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
- Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
- Straighten your legs and lower your arms simultaneously. This completes one rep.