This may seem odd, but I need a bigger booty.
You ladies with ba-donk-a-donks are luuuuucky!
Since this post, it has grown a good amount! Even my mom commented on how it’s looking better. 😉 However, we still have lots of room for progress.
While these exercises may not exactly double your derrière, they will help!
For those who want their booty to firm rather than grow, don’t shy away from these. Exercise builds muscle, which burns fat. This leads to a shapely, muscular arse.
No shame in admiring hard-earned progress!
For each of the following exercises, do 3 sets of 10-12. For more advanced rears, try going 4 sets of 15.
1. Floor Jack
Lie on the floor or a mat with your face down. Spread your arms out over your head and your legs wide behind you to form an “X.” Move your legs and arms in and out, much like a jumping jack.
Throughout the exercise, keep your arms and knees straight and off the floor. Think about engaging and squeezing the glutes as you move your legs together and apart. This keeps the focus on the upper and side glute muscle.
Note: If this bothers your lower back, try moving your arms and chest lower (or even all the way to the floor), focusing solely on the leg movement. Once you gain strength, add in the upper body.
2. Lunge jump
Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot (A). Jump straight up as you thrust your arms forward, elbows still bent (B).
Switch legs in midair, like a scissor, and land in a lunge with your left leg forward (C). Repeat, switching legs again. That’s completes 1 rep.
This move hits the whole lower body, engaging the glutes, quads, hamstrings, and calves. The added bonus is that it also engages the core and hips!
Need a challenge? Make it harder by holding weights in each hand.
Note: This can be hard on your knees – if you have knee trouble do a regular single legged lunge.
3. Abductor
I love to call these machine the “yes” and “no” machines. You can see why…
The exercise pictured hits the inner thighs and bum muscles. Sit in the machine and grip the handles on each side. Slowly press against the machine with your legs to move them towards each other while exhaling. Be sure your upper body remains stationary throughout the exercise to prevent injury.
Hold the contraction for 2-3 seconds and return your legs back to the starting position in a controlled manner.
These machines are often 2-in-1, or have a neighboring machine where you do the same thing, only you start with your legs together and move them away from each other (i.e. the “yes” machine). This works the outer thighs and glutes.
For a real challenge, apply the 24s method to this one!
4. Fire Hydrants
While these may feel… awkward… to do, they do work. Be confident and rock them out. And make sure your bottoms are providing full coverage to avoid peep shows. 😉
Get on the floor on your hands and knees. Lift one knee up and out to hip-level (or as close to it as you can). Keep your knee bent at a 90 degree angle, ankle flexed. As you raise your leg, take care to not let your weight shift over to your support side. Slowly lower your leg to the starting position for one rep.
Do 10-12 reps on one side, and repeat with the opposite leg for one set. In addition to targeting the outer glutes, fire hydrants engage your core when you take care to keep your tummy tight and your back straight.
Note: Fire hydrants are also great for strengthening the hips. If you have to sit all day at work… do these!
5. Single Leg Ball Squat
You know that bottom part of your bum that gets all saggy and wrinkly? Single leg squats with a Swiss ball will blast that problem area, as the assistance of the ball allows you to engage the glutes even more exclusively than even a “regular” squat.
Place the Swiss ball against the wall, and lean your back against it. Stand on your left leg while pressing your back into the ball with your lower back. Stretch your right leg out in front of you in a horizontal position parallel to the floor. If that’s not yet possible, just raise your leg as much as you can.
Squat down to a sitting position using the Swiss ball as your support. Be very careful to keep the knee of the supporting leg behind the toes to avoid knee injury. Stop when the leg is bent to 90 degrees, then slowly press back up to the starting position.
Need a challenge? Raise your toes off the floor for an even more targeted hit to your thighs, hamstrings, and glutes.
Note: I struggle with balance and find that stretch my arms in front of me and focusing on a point straight ahead helps!
***
I think I’ve officially posted about butts more than another other part in my Work It Out series. This is funny because what I really want to do is work out chest and biceps. Every. Day. Balance…
Bare it all: What are your thought on your bum? Good? Needs work? Big? Small?
Has anyone tried the leg workout without touching the floor? This is oddly one of my favorites.
Lisa says
Haha, I totally need this. I definitely have a small butt, that I have a hard time building.
I just accept it most of the time:)Haha, I love fire hydrants, they may be my favorite!
Laura says
I have always been in the same boat… but it CAN be built (I never really believed it!).
Christine @ Love, Life, Surf says
Yay! So happy that you are seeing progress. This looks like a great workout. Love single leg ball squats and love to hate lunge jumps 🙂
Laura says
Of course my trainer had me doing jumping lunges yesterday. Ugh.
Sue says
I’m a member of the big bottom girls club. So I have other issues with my backside.
Honestly, I can’t do fire hydrants without giggling. And I hate lunges. That’s why I should do them more often.
Laura says
HA! love that mentality – my trainer tells me to do more when I say I hate something.
lucie@swissfitchick says
Great to hear that you are making progress!
I hate jump lunges and do them a lot 🙂 And totally need to try the Single Leg Ball Squat! My butt is small but in an ok shape so I take that 🙂
Miz says
threee cheeeeers for progress!!
and one for my booty.
🙂
the forties have been BOOTY ROUGH 🙂 and Im in need of lifting it upward 🙂
Laura says
I feel you – for the first time I was getting some sag. Damn you, gravity.
Angela @ Happy Fit Mama says
Yay for bootie progress! My genetic make up makes it nearly impossible to plump my rump. I come from a long line of flat booties! 😉
Laura says
I SWEAR it’s impossible. I didn’t win that genetic lottery either!!!
Sarena (The Non-Dairy Queen) says
24s on the abductor…OUCH! Hurts so good! The booty, well that one’s a constant piece to work on. When I was a cardio junky, it was a little saggier. Now that I’ve got an even mix, I’m liking it better. These are some of my favorites here! I also love the pretzel move (barre move) for the upper outside of the buttocks. It really gets in there to give you the round shape at the top of your booty!
Laura says
Now I have to google pretzel move…
lindsay says
i’m all about the single leg squat. Gotta target that bum and FIRE those muscles! well, try to. i need a booty
Sam @ Better With Sprinkles says
Yay for booty progress!
I’ve always considered myself pretty blessed in that area – my lower body in general puts on muscle fairly easy. I’m thinking I might add in those single leg ball squats to my workouts later today though, I certainly wouldn’t complain about a little extra added lift 😉
Lee says
My butt is kinda flat. It’s not good when my jeans stretch out and by the end of the day, I look like I have poopy pants.
Laura says
I swear to you, that can be fixed. I never believed it, but my ass was pancake flat before – and I have NO genetic help.
Katie @ Talk Less, Say More says
oh abductor/adductor machines…you are just so awkward! haha
Laura says
Right?! No eye contact while on those.
Brittany @ twosaucysisters says
This is great, Laura! Like most runners, I have weak glutes, so I’ve been working really hard in this department! My coach has recently started my whole team on a plyometrics circuit, so that has really helped (none of us could sit down for 3 days after our first session- haha!), but I’m always looking for other moves I can do to improve in this area 🙂
Laura says
Plyo is great for it!!! I feel you on the soreness though!
Jody - Fit at 55 says
YES!!!!! You are looking great AND as a 55 year old with a butt that does not want to stay lifted, I see a couple moves for me to add in!!!! I have not done the ball squat in a log time & love the X one!!!
I have a post tomorrow that will have glute work in it too! 🙂
Laura says
Please. You have an impressive end. 😉
P.S. LOVED your post!!!
Heather (Where's the Beach) says
Love that your mom noticed 😉 I always had a high round booty from 20+ years of ballet. It’s not nearly has high and round with running, but it’s still definitely there. I do include lots of glute work though. I need to add in the single-leg with stability ball. Good call. I like the split lunges, bulgarian split squats, and weighted donkey kicks. Also, tried and true rear leg lifts (a la ballet style).
Michelle @ Eat Move Balance says
I’m working on mine! In the past few months I’ve made progress, though, so I’m very excited. There’s still work to be done, however, and I’m excited about this post. Three of the exercises you described are moves I’m not doing, so that means they’ll be new to me . . . which hopefully means a new challenge followed by more muscle. 🙂
Laura says
That’s awesome!!! New exercises are a great way to kep the build going.
Carol @ Lucky Zucca says
I had NO idea the Yes/No machine helped your butt!!! You know I’m one of those that needs to firm and not enlarge… eek… Congrats on your progress!! Next time we hang out I will check it out and tell you how fabulous your bum looks these days 😉
Maureen says
I LOVE butt workouts! I was blessed with a the 2 “B’s” – Boobs & bootie. I am striving to keep both afloat and defy gravity! 😉
Laura says
Sigh. The 2 elusive Bs. If only there were boob-growing exercises…
Rynessa@eatrightnewsletter.com says
Those leg abductions are fine but the adductions really kill me- I always get pain in my hips afterward. The floor jack looks interesting though. I’ll have to try that.
Laura says
That’s where the posture comes in. Keeping a straight back and tight core will help! ANd don’t feel like you have to do a TON of weight.
Shari says
I DO need to work on it… I came the realization the other day that I think my butt is flatter than my stomach 😮
Laura says
LMAO!!!
Elle says
I am so excited to be getting a stability ball soon so I can try that squat!
Laura says
Yay! Let me know what you think!
Debbie says
Um, at 55, gravity has begun to take its toll on my butt. But, I do what I can, bad knees and all. Love the one legged squat with the ball. I also do a similar one, with one leg back in a lunge position.
Laura says
Knees are a hard thing, but with a lot of focus on proper form they can be overcome!
GiGi Eats Celebrities says
WONT LIE TO YOU – LATELY I have been grabbing my ass lately because… It’s GROWING!!! Ha Ha…
Nicole @ FruitnFitness says
Oh I have a large behind, an it keeps getting larger as I workout and run more.
Laura says
#jealous
Hannah @ CleanEatingVeggieGirl says
Fire hydrants are KILLER!! But in a good way!! 🙂
Laura says
Hursts so good. 😉
E says
Great focused exercises! Thanks for the reminder on some great bootie movements!
Liv @ life as liv says
Lunge jumps = death. Especially when I got to jump and end up awkwardly catching myself from falling face first on the ground….wait, what? (Embarrassing)
Laura says
LOL! You are not alone. 😉
Kierston @candyfit says
I’m working on my touch too 🙂
Brittany @ Delights and Delectables says
I always had a great derriere from dance.. especially in college. Now… I’m workin on it! 😉
Laura says
Dancers to have the best behinds!
Allie says
I love my bum! And yes, of course I’d open a comment with that. And I also love bum exercises. I’ve gotta give floor jacks a go. And fire hydrants–but I may save those for the safety of my own home (where booty shorts can flash what they will, and it won’t matter ;D )
purelytwins says
love jump lunges – oh they are killer.
we have ‘somewhat’ bubble butts if you will 😉 it is a family trait, but it is one body asset we are proud of hehe
Laura says
LOL! Asset. 😉
Happy Birthdaysssss!!!!
Brittany @ FreckledNettles says
Ugh, my booty is the toughest place to target! I cannot get that thing to grow, grow, grow! I really love this post. It includes some exercises that I have been doing (I’m doing something right!), but has some new ones that I would absolutely love to incorporate into my workouts! Thanks for the great post. Looking forward to more. 🙂
Laura says
I swear to you it IS possible. just takes patience (and work). Let me know if you try some of these out!!! 🙂
Sarah @ The Smart Kitchen says
My butt is actually where I DON’T need work. I’ve been told it looks GOOOOOOOOD. [Did someone I dated tell me he liked to walk behind me up stairs? Yes. Was positive butt reinforcement the best thing he did for me? Maybe.] Abs though. Yoga has been showing me that my core is NOT as strong as I thought….
Laura says
You’re the second ab request… maybe a post on those is in order….
Choc Chip Uru says
As soon as I read your post ‘I like big butts’ started playing in my head 😛
I’m not a fan of a big bottom but for some toning in that area I would like to try these exercises – thank you 🙂
Cheers
Choc Chip Uru
Laura says
These would be perfect for you. And you could do them while playing that song. 😉
Tina @ Best Body Fitness says
I have never seen that floor jack move but it sound GREAT! May have to steal it as a boot camp move and direct people to your post for the explanation. All the others are ones I love for sure and use often.
Laura says
Getting a new one on you makes me feel ridiculously accomplished. 😉
Kanoelani says
Ummm booty is so not my problem BAHAHAH!! Big booty over here lol! As I’m on this weight loss journey it’s coming down but I still want to it be shapely and curvy b/c that’s just cool HAHA!! Love this post though. Thx for the exercises 😀
Laura says
But remember – muscle burns fat!!! So these are good to tighten that up. 🙂
Kanoelani says
Most definitely!! will be using these exercises for that for sure! 🙂
Heather @ Better With Veggies says
The outfit the cartoon chick is wearing in the abductor photo is hilarious!! I think you should wear that to the gym next time. 😉
Laura says
I think given my lack of boob-age it wouldn’t have the same appeal. 😉
Heather @ Better With Veggies says
Maybe not, but think of all the attention you would get for those “pants”!
Laura says
I need a “like” button.
Michelle says
Ughh hahs I have the opposite problem. ..I wish my booty had an easier time slimming down! My sis&I got wjat ppl have referred to as “ghetto booty”?! The rest of the women in our family have regular, fairly flat butts! Not sure what happened…best of luck to you!!
Laura says
LOL! You are lucky!! just remember – muscle burns fat. These are good to firm up too. 🙂
amanda says
these are awesome! I have the.smallest.butt.ever [heavy sigh…] I love that all but one of these I could do without a gym or gym equipment (and in my pjs as I roll out of bed in the morning!). Thanks for posting – us gals with small tushes need to work together!
Laura says
It takes work, but it can be built! Small butt solidarity! 🙂
calee says
thanks for this post. nice butt! I think we really did meet in the middle. i need to lift today. haven’t lifted for a while (been so nice out i’ve just been walking and running and playing outside).
Heather @ Kiss My Broccoli says
Ohhhh, I like those floor jacks! Definitely keeping those in mind! I swear, I’ve got an ARSENAL of workouts saved up for whenever I’m back to 100% with my knee…I’ve come a long way, but there is STILL so many ways I’m limited. I seriously hope it doesn’t suck too bad at Blend this year. Keep your fingers crossed that I’ll have some miraculous improvements in PT over the next two weeks! 😉
Laura says
I’m crossing everything I have for you!!! xoxo
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