Saturday, January 21, 2012

Your Butt-Sculpting Workout Plan

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Alex Palombo
Make over your backside with these lifting, toning, and shrinking butt exercises.

This workout is something different. I'm used to lifting weights and heavy weights to build my tush. This time I was able to get more muscle fibers due to all the balance exercises. I went through the routine 3 times making it 3 sets. At the end I didn't go for a run but feel free to push it.

I make this more fun by starting off with

Lift It: Carving Curl

Carving Curl exercise
Alex Palombo
Targets gluteus maximus and hamstrings

  • Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.

  • Lift bent left leg a few inches off floor; lower. Do 20 reps.

  • Switch sides, repeat.

  • Lift It: Bend and Extend
    Bend and Extend exercise
    Alex Palombo

  • Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.

  • Pulse left leg 10 times (lift and lower by 1 inch).

  • Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.

  • Hold leg lift for 5 counts. Switch sides; repeat.

  • Swaying Bridge
    Swaying Bridge exercise
    Alex Palombo

  • Lie faceup on floor with knees bent, feet flexed with heels on floor and arms by sides; step heels out so legs are slightly wider than shoulder-width.

  • Lift hips so body forms a line from rib cage to knees (bra line stays on floor). Lower. Do 10 reps.

  • With hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides.

  • With hips lifted, do 20 pulses.

  • Shrink It: Slimming Swirl
    Slimming Swirl exercise
    Alex Palombo

    • Stand with heels together, toes out, holding chair back with right hand. Lift heels (still touching) off floor; bend knees 90 degrees out to sides.
    • Maintaining pliĆ©, tuck pelvis as you squeeze glutes and then arch your back slightly. Do 10 reps.
    • Draw 10 clockwise circles with hips, squeezing glutes to tuck position at 12 o'clock. Do 10 counterclockwise circles; finish with 10 more tucks.

    Cross Your Legs
    Cross Your Legs ExerciseAlex Palombo

  • Start on floor on all fours.

  • Lift bent left knee to hip level so that it's pointing slightly out to side as hips stay even. (Tuck pelvis under so that your back is not overextended.) Do 20 pulses, lifting and lowering left leg 1 inch.

  • Next, cross left knee behind right knee and then lift if out to left side at hip level. Do 10 reps.

  • Do 20 pulses, foot flexed. Switch sides; repeat.

  • Door Hinge
    Door Hinge Exercise
    Alex Palombo

  • Standing, bend at hips to rest right forearm on chair back, and squeeze a rolled-up towel behind left knee, foot flexed; place left hand on hip

  • Tuck pelvis, lift left knee out to side; bring knee in toward chest and then behind you. Do 10 reps.

  • With knee behind you, do 20 press-back pulses: Bring left leg toward right 1 inch, then back again. Switch sides; repeat.

  • Trim It: Clamshell
    Clamshell exercise
    Alex Palombo

  • Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor.

  • With heels together, raise left knee so it points up (clamshell position); lower knee. Do 10 reps.

  • Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell, do 10 pulses (lift and lower left knee by 1 inch). Switch sides; repeat.

  • Trim It: Second-Position Pulse
    Second-Position Pulse Exercise
    Alex Palombo

  • Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip.

  • Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses.

  • Lift toes off floor in squat position; do 10 more presses.

  • Finish with 10 presses on toes with heels lifted.

  • Trim It: Fly Trap
    Fly Trap exercise
    Alex Palombo

  • Stand with right hand on chair back for support.

  • Hinge forward at hips, lifting left arm in front of you and left leg behind you (body parallel to floor).

  • Side bend to left at waist, bringing left elbow to left hip and bending left knee. Extend. Do 10 reps.

  • From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Switch sides; repeat.

  • Originally published in FITNESS magazine, February 2012.


    1. Hey! So i recently found your website on pinterest, and i used to be a super good shape, but over time i have lost touch with that part of my life...
      Anyways, i have tried this workout for my butt and back thighs to try and rid myself of the problems i have back there, but i was wondering how to make it more intense because i do not want to plateau on my butt workout! Especially before summer!
      I also plan on doing the 8 week bikini body program you offer starting Feb. 13, so do you think that will kick the problem away? Or is there a better option? Thanks!


    2. I see that you commented you do this three times through in the details above. How many days a week would you advise doing this?

    3. I have a question! My problem isn't getting rid of any fat, I am very skinny and just need to tone... But I have been trying to find a work out for my butt! (or lack of butt) Most work out I find are to slim your bottom end, I want to increase my bottom!!! I see you have a lot of work outs and I was wondering which would you think would be the best for someone like me!

      1. Do my 8 week bikini program and on leg days lift heavy weight for 8 reps making it so heavy you can get past 8. Drink and eat your protein and after you build on top of build you butt will grow as much as your body will allow.