Tone and Tighten

Real Fitness For Real People

14-Day Butt Lift Challenge – Workouts You Can Do At Home

May 6, 2019 |

Looking for the perfect all-natural butt lift? This 14-day butt lift workout challenge will shape the best glutes of your life. Bringing you the top exercises to tone and tighten your butt. Includes 14 workouts designed to target your booty and get you a great backside. 

 
14 Days to the booty of your life! 14-days of workouts for the perfect butt lift! |Tone-and-Tighten.com 
14-Day Butt Lift Challenge – Workouts You Can Do At Home
  • Day One- 10 Minute Butt Lift challenge
  • Day Two- Butt Pyramid Workout
  • Day Three- Five Bodyweight Squat Variations
  • Day Four- 15-Minute Abs, Butts, and Thighs Workout
  • Day Five- At Home Booty Builder Workout
  • Day Six- Butt and Leg Toning Workout
  • Day Seven- Get Rid of Saddlebags Workout
  • Day Eight- 15 Minute Booty Pop Workout
  • Day Nine- Booty Pop Workout #2
  • Day Ten- Burn 100 Series- Burn Your Butt Off 
  • Day Eleven- Barbell Booty Workout
  • Day Twelve- Killer Leg Circuit Workout
  • Day Thirteen- Lower Body Burnout Workout with Weights
  • Day Fourteen- 30 Minute Thigh and Butt Burner Workout

Click on the pictures below to get the workouts. 

 

===========================

Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

===========================

 

 

Hello, welcome to Tone-and-Tighten.com. I know you’re here for my butt-lift challenge, but I briefly wanted to introduce you to Tone and Tighten and all the amazing things you can find here.

Ever since starting this site 2 years ago I have had one goal in mind – to make “Real Fitness For Real People”. Here you’ll find amazing workouts, healthy recipes, tips and advice, and much more. Take a minute to click around.

But of course you’re here for the butt lift. If your posterior is hanging a little too far inferior and you would like to boost it up a bit then I have got the series for you.

Introducing Tone and Tighten’s “14-Day Butt Lift Challenge“. 14 killer workouts you can do to shape rounder, tighter glutes… because hey – who doesn’t want that?

Check it out below… 

HOW CAN I GET A TONED BUTT?
You’ve come to the right place. To tone and define the muscles in your backside, you need to include exercises that are targeted to strengthen and shape your booty.
 
The workouts below are designed to target and activate your glute muscle groups to make that booty perfectly toned and round. It includes workouts for 14 days- try it out and get that great butt you always wanted. 
 
WHAT SHOULD I EAT TO GET BIGGER BUTTOCKS? 
Getting a better butt isn’t just about what you do in the gym, you also need to focus on eating the right foods, and staying within your calorie goals.
 
If your goal is to build body tissue, you need to eat about 100-200 extra calories per day. That doesn’t mean you can eat whatever you want- you don’t want a bigger belly as well. If you are completing your workouts (try this 14-day challenge below) and focusing on the right foods in the right portions, and you will see some great benefits as you build your booty. 
 
If you are looking for some ideas of healthy foods to add to your diet to get the perfect booty, try choosing 1-2 servings per day of one of these foods: quinoa, nuts, eggs, fish, spinach or other greens, avocados, sweet potatoes, beans and lentils, oats, chia seeds, greek yogurt, or almond butter. These foods are nutrient-rich and supply extra calories to help you meet your booty-goals. 
 
Now on to the workout.
 
Here you’ll find a workout for each day for the 14-day butt lift challenge. These are the top effective workouts to boost your booty and give you the best backside. Click on the links below to find each of the amazing exercises.  
 
The Workouts
 

Day One- 10 Minute Butt Lift Workout

All you need is 10 minutes for this butt lift workout. There’s 5 moves and you’ll do each one for 2 minutes. You’ll definitely be feeling it by the end. 

 

10-minute-butt-lift-exercise-workoutDay Two- Butt Pyramid Workout

Pyramid workouts are such a great way to tone and tighten. This one is all about the booty– the perfect at-home glute strengthening workout to tone and tighten your butt. Do it all from home with no equipment necessary.

 
at-home-butt-pyramid-workout-tone-tighten

 

Day Three- 5 Squat Variations For Toned and Shaped Legs and Butt

Have you ever tried different ways to squat? Well you need to! Squats are a great total-body exercise that strengthen your entire legs, hips, butt, back, and core. Switching positions helps you work your muscles from all different angles to carve amazing definition where you never thought possible. Try these 5 bodyweight squat variations- they need to be in your regular routine. 

 

bodyweight-squat-variations-amazing-legs-tight-butt-workout-gym-fitness-exercise-tone-and-tighten.jpgDay Four- Abs Butt and Thigh HIIT Cardio Bodyweight Workout

Get excited for this 15-minute at-home video workout with no equipment required to tone and tighten your abs, butt, and thighs. Combines HIIT cardio intervals that target your abs, butt, and thighs. Bodyweight only exercises, no equipment required. Tone and tighten that booty in 15 minutes. 

15-minute-abs-butt-thighs-hiit-cardio-workout

Day Five- At Home Booty Builder Workout

Think you need a gym membership or a lot of fancy equipment to tone a bodacious booty? Think again. Sculpt the best glutes of your life at home using 4 simple moves in only 15 minutes. No weights required as you shred through this awesome booty workout.

at home booty builder workout pinterest

Day Six-Best Gym Workout for Your Butt and Legs

Build and sculpt your legs and buttocks muscles with this great gym circuit workout. Tone and tighten your butt, firm your thighs, and define your legs with these 6 exercises.

butt and leg toning workout gym circuit tone and tighten

Day Seven- Best Workout For Saddlebags

Saddlebags are the extra fat concentrated around your hips, thighs, and backside. Don’t wait, do something about it. Tone and tighten those saddlebags into sleek and sexy hips and buttocks. Goodbye forever saddlebags!

best workout to get rid of saddlebags to tone butt hips thighs and tighten

Day Eight-Booty Pop Workout

Short on time but still looking for an amazing butt workout? Only 15 minutes to shape the best round booty of your life. Lift, tone, tighten, perk-ify and lift your backside in only 15 minutes. Shred through these four exercises to give your booty a muscled-out “POP” that you’ve been longing for.

best-butt-workout-exercise-booty-pop-tone-and-tighten

Day Nine- Booty Pop Workout #2

Since you loved the Booty Pop workout yesterday, here’s the sequel. A new mix of booty exercises that only take 15-minutes to shape, sculpt, tone, tighten, and perkify your backside. 

booty-pop-workout-at-home-quick-butt-glutes-exercise-tone-and-tighten

Day Ten- Burn 100 Calories Series- Burn Your Butt Off

Burn calories and work your backside too. It only takes 10 minutes to burn through 100 calories with these fat-shredding exercises that all focus on your butt. 

burn-100-calories-10-minute-butt-workout

Day Eleven- Barbell Booty Workout

Looking for an awesome butt workout to do at the gym? Grab a barbell and let’s get rid of that flat booty- these exercises will help sculpt and define the glutes you want. The secret to the best butt is to add weight training into your routine. 

barbell-glute-butt-gym-workout

Day Twelve- Killer At Home Leg Circuit Workout 

Throwing in a little leg day action to work all your lower-body muscles, including the butt. You don’t need any expensive equipment or a gym membership to sculpt your lower body- do this right at home. Coming at your legs from every angle possible, hitting every muscle group again and again. This one’s a roaster. 

killer leg circuit workout at home tone tighten

Day Thirteen- Lower Body Burnout Workout with Dumbbells

Here’s the best way to get in a killer lower body workout without a lot of time and very little equipment. All you need are two dumbbells for a killer leg and butt day.

lower body burnout workout with weights tone tighten

Day Fourteen- Thigh and Butt Burner Workout

All you need is a pair of dumbbells and 30 minutes to get in an amazing thigh and butt workout today. Grab your water and weights and follow along with this video workout today. 

30 Minute Thigh and Butt Burner Workout on Tone-and-Tighten.com
 
 
 

Looking for more awesome workouts just like these? You might be into our 8-week Beginner Workout  and Advanced Workout programs.

These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten. (Click the pics below to be taken to more info about the books)



 
Interested in more lower-body workouts? 
 
Lower Body Resistance Band Workout
 
Lower Body Shred Workout (Legs, Butt, and Abs)
 
Total Body Step HIIT Workout
 
Lower Body Pilates At-Home Workout
 
 
 
Be sure to follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and  YouTube for more workouts, recipes, and fitness tips.  
 
 
Make it happen,
 
Jared 

 

Filed Under: Advanced Workouts, At-Home Workout, Beginner Workouts, Butt, Fitness, Intermediate Workouts, Strength Training, Weekly Workout Plan, Workout, Workout Plan

Copyright © 2025 · Tone & Tighten · Privacy Policy & Disclosure · design by Designer Blogs