Booty “Pop” Workout – 15-Minute At-Home Butt Workout

Get the backside of your dreams with these exercises to the perfect booty pop. This 15-minute at-home butt workout will help you shape the best round booty of your life. These 4 exercises will activate your glute muscles to tone, tighten, and firm your booty and get you a great backside.

Booty “Pop” Workout – 15-Minute At-Home Butt Workout

Donkey Kicks with Knee Bend
Lunges with Leg Lift
Reverse Plank
Fire Hydrants

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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Short on time but still looking for an amazing butt workout? Well you found it!

Lift, tone, tighten, perk-ify and lift your backside in only 15 minutes with this at-home workout.

Shred through these four butt-tastic exercises to give your booty a muscled-out “POP” that you’ve been longing for.

You’re going to be feeling it after this one- get the moves below.

HOW CAN I TONE MY BOOTY?

The best way to tone and tighten any area of your body is to make a plan with healthy eating and an exercise regimen. Start including exercises that are targeted to strengthen and shape your backside. Looking for some good ones? You’ve come to the right place for a great workout to get you the best booty.

The workouts below are designed to target and activate your backside muscles to make your booty perfectly toned and round. Try it out and get the great butt you’ve always wanted.

Include booty workouts that target your glute muscles about 2-3 times per week. You’ll also want to include cardio and regular strength training as part of your workout plan.

CAN I TONE MY BUTT BY WALKING?

Walking and running are also great ways to stay active to get a great booty and legs. Include regular jogging or walks as part of your well-rounded exercise routine.

Add a leisurely stroll as part of your day, go for a run, or try speed-walking and adding steep hills or stairs for a little more intense boost.

WHAT SHOULD I EAT TO GET A TONED BUTT?

Looking for the perfectly round and toned butt? Getting that perfect booty isn’t just about what you do at the gym, you also need to include proper nutrition strategies and stay within your calorie budget. Focus on eating the right types of foods in appropriate portions and you will see some great benefits as you build your booty.

Create a nutrition plan that meets your goals. Stay well hydrated throughout the day and during your workouts. Fuel your workouts with carbohydrates and some protein and limit overly-processed carbohydrates and sweet treats and desserts.

Also make sure you are eating enough. Eat protein regularly throughout the day to help build and strengthen body tissue and to help you feel full. Eat between 15-30 grams of protein at meals and 10-20 at snacks.

Choose a variety of plant and animal sources of protein such as quinoa, nuts, beans, lentils, seeds, nut butter, eggs, fish, milk, and Greek yogurt. These foods are nutrient-rich and provide appropriate calories and protein to help you meet your booty-goals.

Need some meal inspiration? What about an entire menu plan? How about 30 days of breakfast, lunch, dinner, and snacks that are both delicious AND healthy?

Check out Tone and Tighten’s newest eBook…
“The 30 Day Healthy Menu Plan”
Real recipes for real people – CLICK HERE to learn more.

Now onto the workout. Only 4 exercises and 15 minutes to the best booty pop of your life. You’ll do each exercise for 60 seconds and then repeat the whole thing a total of 3 times. Follow along below.

The Workout

Donkey Kicks with Knee Bend

Bending your knee actually minimizes hamstring muscle activation – we totally just isolated the glutes to maximize the motion

Get on the floor on your hands and knees with your back straight.
Keep your right leg bent and kick it up towards the ceiling, the sole of your foot facing the ceiling.
Bring your leg back down and then repeat. Switch sides.

1 minute (30 seconds left; 30 seconds right)

Lunges with Leg Lift

Hello glutes!

Do a regular forward lunge- step forward on one leg and drop your weight straight down until your thigh is parallel to the floor.
As you come up onto your front foot, lift your trailing foot towards the ceiling behind you.

Alternating x 1 minute

Reverse Plank

Get into reverse plank position with your hands and heels on the ground.
Make sure your body forms a straight line from your head to toe.
Hold the position and try to keep that butt smashed while you’re up as high as possible.

60 seconds (that’s a long dang time!)

Fire Hydrants

The results are as amazing as the name! Let me introduce you to your piriformis muscle – it sits deep to your glutes and adds some shape to your derrière.

Start down on all fours on your hands and knees.
Take one leg and lift it out to the side and as high to the ceiling as you can, while keeping your knee bent.

30 seconds each side

Rest

You earned it… but only for 60 seconds.

Repeat this series three times for a 15-minute butt burner!

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Looking for more great butt workouts? Firm up those glutes with these awesome workouts:

10-Minute Butt Lift Workout

Butt and Gut Series

Burn 100 Calories – 10 Minute Butt Workout

30 Day Butt and Abs Workout Challenge

Interested in more at-home workouts? You’ll love my “30 For 30” Workout Series

30 Unique workouts you can do at home to get in shape
Each workout is 30 minutes or less
CLICK HERE to learn more

As always I welcome comments, suggestions, questions, etc about anything you see (or would like to see) on T&T.

Leave me a comment below of email me at toneandtightenfitness{at}gmail.com

Make it happen,

Jared

By Jared Beckstrand

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