Better Booty Challenge

| Fitness
squat
(Photo: Shutterstock)

If you're reading this, welcome to booty bootcamp. We want to warn you ahead of time that your glutes are going to be pretty sore tomorrow. They're also going to look pretty darn delicious too — but only if you commit to this workout. There's no half-butting it here! Are you ready to jump into the Better Booty Challenge?

Better Booty Challenge

20 Full Squats: Squats work your quads and glutes, two muscles necessary for an hourglass figure. This workout also doesn't strain your back. Do you need more convincing? Here's one more valuable tidbit: squats improve circulation, which helps combat cellulite! Holla!

  • Step 1: Stand with your feet shoulder-width apart, with your back straight and shoulders back.
  • Step 2: Preform a squat, bending your knees at a 90-degree angle, keeping your back straight and your chest up. Hold and return to starting position.
  • To make this move a little more difficult, add a kettlebell or small free weights. Read more about it here!

Jump Squat

10 Walking Lunges: You can do this up and down your driveway, behind a stroller, or around your house. Add small free weights for an extra challenge. This is a total body workout, but it specifically targets your caboose.

  • Step 1: Start with feet hip-­width apart and arms at sides with dumbbells, palms facing in.
  • Step 2: Lunge forward with your left foot, bending the knee at a 90-­degree angle and lowering until your right knee almost touches the ground. Be sure to step the left foot out far enough to prevent your knee from extending over the toe.
  • Step 3: Pushing into left heel, rise up to standing position and walk your right foot out to a lunge. Quickly alternate legs and repeat the walking forward lunging motion for 60 seconds. 
  • Read more about this move in our fitness index!

Walking-Lunges_ALL

20 Donkey Kicks: You'll feel this one in your bum, trust us! Donkey kicks target your hamstrings and glutes, making it a total booty buster.

  • Step 1: Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Step 2: Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. The motion should be small and controlled with the muscle doing the work and not momentum. Return to start position. That is one rep. Perform all your reps, then, switch sides and repeat.
  • Is this not enough of a challenge? Add an ankle weight! For more info on donkey kicks, click here.

weighted-donkey-kick

20 Side Lunges: If your legs are shaking, that means you're doing this move correctly! Side lunges specifically target your glutes and abductors (muscles in your hips). You'll definitely feel this exercise in your tail-bone.

  • Step 1: Begin in your neutral standing position with the dumbbells at your sides. Feet should be shoulder-width apart. Roll the shoulders back and down and lift your chest.
  • Step 2: Step one foot out to the side and bend the leg into a lunge. The knee must stay behind the toes. The other leg is straight. Your chest is lifted still. It’s tempting to drop your chest, so look straight ahead and keep the shoulders back.
  • Step 3: Bring the lunge to the other side first by pressing through your heel to your standing position. Send the other leg out to the side. The farther you step out, the deeper you will need to lunge. The dumbbells stay in front of you, on either side of the lunging leg.
  • Need more instruction? Check it out here! Add a free weight if you're feeling confident!

Alternating-Side-Lunge

30 Butt Bridges: If you've made it this far in Booty Bootcamp, we're proud of you! The journey's not over yet, though, because these butt bridges are going to burn. Check them out on the fitness index here!

  • Step 1: Lie on your back with the knees bent and feet on the floor. Place a dumbbell between the hip bones and hold it there with your hands during the entire movement. Make sure your shoulder blades are tucked underneath and your neck is comfortable.
  • Step 2: Exhale and drive through your heels as you squeeze the glutes to lift. Do not try to lift using your lower back. You should feel tension in the glutes, hamstrings and quads. To help relieve any tension in the lower back, pull the belly button in toward the spine. Stop the lift when your hips are in line with the thighs and torso. Inhale and slowly release the move, rolling the vertebrae down until the pelvis hits the floor, then immediately go for the next rep.

glute bridge

10 Fire Hydrants: It's not every day we get to mimic a dog peeing on a fire hydrant, so embrace it! This workout really targets your legs and butt.

  • Step 1: Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keep shoulders and neck relaxed, your core tight.
  • Step 2: Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor, keeping your hips square. Lower your leg back to starting position. That is one rep. Perform all your reps, then, switch sides and repeat.
  • Read more about this move in our fitness index!

Fire Hydrant

20-Second Squat Hold: 20 seconds? Psh! That's easy! Wrong. This move is going to burn your rear end and quads until you're shaking — but embrace the burn! Read more about this workout here.

  • Step 1: Get into a squat position, holding your weight in your heels with your chest up, bottom back and abs engaged. Hold here for 20 seconds.
  • If you're a squat goddess and need an extra challenge, add light dumbbells to the mix.

squat-with-db-punches_ALL

15 Full Squats: You've done this move before, so we're sure you don't need instruction, but just in case, here's some information! Squats work your quads and glutes, two muscles necessary for an hourglass figure. This workout also doesn't strain your back. Do you need more convincing? Here's one more valuable tidbit: squats improve circulation, which helps combat cellulite! Holla!

  • Step 1: Stand with your feet shoulder width apart, with your back straight and shoulders back.
  • Step 2: Preform a squat, bending your knees at a 90 degree angle, keeping your back straight and your chest up. Hold and return to starting position.
  • To make this move a little more difficult, add a kettlebell or small free weights. Read more about it here!

Jump Squat

8 Walking Lunges: You can do this up and down your driveway, behind a stroller, or around your house. Add small free weights for an extra challenge. This is a total body workout, but it specifically targets your caboose.

  • Step 1: Start with feet hip-­width apart and arms at sides with dumbbells, palms facing in.
  • Step 2: Lunge forward with your left foot, bending the knee at a 90-­degree angle and lowering until your right knee almost touches the ground. Be sure to step the left foot out far enough to prevent your knee from extending over the toe.
  • Step 3: Pushing into left heel, rise up to standing position and walk your right foot out to a lunge. Quickly alternate legs and repeat the walking forward lunging motion for 60 seconds. 
  • Read more about this move in our fitness index!

Walking-Lunges_ALL

10 Donkey Kicks: Donkey kicks target your hamstrings and glutes, making it a total booty buster.

  • Step 1: Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Step 2: Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. The motion should be small and controlled with the muscle doing the work and not momentum. Return to start position. That is one rep. Perform all your reps, then, switch sides and repeat.
  • Is this not enough of a challenge? Add an ankle weight! For more info on donkey kicks, click here.

weighted-donkey-kick

10 Side Lunges: Side lunges specifically target your glutes and abductors (muscles in your hips). You'll definitely feel this exercise in your tail-bone and legs.

  • Step 1: Begin in your neutral standing position with the dumbbells at your sides. Feet should be shoulder-width apart. Roll the shoulders back and down and lift your chest.
  • Step 2: Step one foot out to the side and bend the leg into a lunge. The knee must stay behind the toes. The other leg is straight. Your chest is lifted still. It’s tempting to drop your chest, so look straight ahead and keep the shoulders back.
  • Step 3: Bring the lunge to the other side first by pressing through your heel to your standing position. Send the other leg out to the side. The farther you step out, the deeper you will need to lunge. The dumbbells stay in front of you, on either side of the lunging leg.
  • Need more instruction? Check it out here! Add a free weight if you're feeling confident!

Alternating-Side-Lunge

20 Butt Bridges: These butt bridges are going to burn, and we love it. Check them out on the Fitness Index here!

  • Step 1: Lie on your back with the knees bent and feet on the floor. Place a dumbbell between the hip bones and hold it there with your hands during the entire movement. Make sure your shoulder blades are tucked underneath and your neck is comfortable.
  • Step 2: Exhale and drive through your heels as you squeeze the glutes to lift. Do not try to lift using your lower back. You should feel tension in the glutes, hamstrings and quads. To help relieve any tension in the lower back, pull the belly button in toward the spine. Stop the lift when your hips are in line with the thighs and torso. Inhale and slowly release the move, rolling the vertebrae down until the pelvis hits the floor, then immediately go for the next rep.

glute bridge

8 Fire Hydrants: You're almost finished with your workout! Keep pushing! Remember, you should really feel this move in your butt and legs.

  • Step 1: Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keep shoulders and neck relaxed, your core tight.
  • Step 2: Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor, keeping your hips square. Lower your leg back to starting position. That is one rep. Perform all your reps, then, switch sides and repeat.
  • Read more about this move in our fitness index!

Fire Hydrant

20-Second Squat Hold: Finish Booty Bootcamp with this 20-second squat hold. We know you can do it! Read more about this workout here.

  • Step 1: Get into a squat position, holding your weight in your heels with your chest up, bottom back and abs engaged. Hold here for 20 seconds.
  • If you're a squat goddess and need an extra challenge, add light dumbbells to the mix.

squat-with-db-punches_ALL

It's important to remember that one session of the Better Booty Challenge isn't enough to make a visible change in your hind-quarters. The only way you will see a change is if you commit to these moves and perform them several times a week. If you keep this up we might just hear about you in Kanye's next album. Watch out Kim Kardashian!