How To Build Your Way to a Better Booty

Operation Booty: Six simple workouts to get started on your booty transformation.

Let’s be real, we believe your butt is perfect just the way it is. For your whole life it’s supported you through thicc and thin, cushioned you when you fall, looked up to you, and put up with a ridiculous (but oh so fun) human hobby of upside-down twerking. What more could you ask for? Big kudos to evolution’s design team.

We also believe that co-creating is one of the best compliments you can give. So, now it’s your turn to do some of the heavy lifting *wink wink*. Don’t have any weights? Not to worry. We’ve put together a list of six simple workouts that can be done at home. No weights required.

Here are some fun and effective ways to tone up and build your best self.

**Disclaimer: you should consult your physician or wellness professional before performing any of these exercises to make sure they are right for you.

Exercises to Strengthen and Sculpt Your Glutes

There is a bountiful amount of booty optimizing workouts out there. But we like to keep our list short and sweet. If you do every exercise, it should take between twenty to thirty minutes to complete. Don’t forget to stretch after each workout to increase flexibility and improve hip mobility.

1. Resistance Band Hip Abduction aka The Side Sprinkler

Am I posing or exercising? Why not both! If you’re going to work out, you may as well look cute while you do it. This exercise helps to strengthen the muscles on the outer hip including your gluteus maximus. If you have good balance or something sturdy to hold onto, it can be performed standing up as well. While you don’t need to use a band, I highly recommend it! A band adds greater tension to your workout as you lift and lower your leg. This means you can do fewer reps for better results. Here are some quality fitness bands that vary in strength and tension.

To start, slide your resistance band around your legs so that it’s positioned on your thighs slightly above your knees. For extra comfort, grab your favorite yoga mat and lie on your side with your arm holding up your head and your other arm on your hip. This will both keep your body aligned and put you in a perfect posing position. Keep your leg closest to the ground slightly in front of you with your knee bent. Engage your core muscles and lift your other leg using your thigh and glute with your foot flexed. Lower your leg and repeat. When you’re ready, switch sides!

Workout: for beginners, do two sets of fifteen or twenty lifts on each leg. Those that are more advanced can do two sets of forty. For extra intensity, hold your leg in the air for five to ten seconds before lowering to the ground. If you’re still not feeling the heat, wrap your resistance band around your ankles. You’ll be sweating in no time!

2. The Leg Lift aka The Doggy

This one may feel silly but burns oh so good. This exercise targets the upper glute. Get into a tabletop position with your hands stacked under your shoulders and your knees firmly on the ground stacked under your hips. Keep your back straight and look down at your hands. Now, keep your knee bent as you raise your left leg as high as you can without twisting your body. Lower your leg and repeat. You should be activating your glutes on each lift. Be sure to alternate between sides for a balanced booty.

Workout: beginners can start with two sets of ten to fifteen lifts on each leg. As you progress, try two sets of twenty to thirty lifts on each leg. To increase intensity, hold your leg in the air for five to ten seconds.

*Bonus: transition into downward dog after your work out for a nice stretch!

3. The Donkey Kick

To start, make sure your personal kick zone is free of wandering pets, partners attempting to touch your butt, or cartwheeling children. This will minimize injury and maintain happy relationships. Once that’s settled, get into a tabletop position. This exercise targets the lower glute.

Keep your foot flexed and your leg bent as you raise it toward the sky behind you. You can choose to hold your leg at the top for ten to fifteen seconds before lowering it to the ground. Switch legs when you’re ready.

Workout: for beginners, do two sets of fifteen to twenty kicks on each leg. If that feels easy, try two sets of thirty to forty kicks on each leg.

4. The Classic Squat 

We’re standing up for this one. Although the squat is an incredibly natural movement for humans, it is also a very polarizing exercise. You either love it or hate it. I’ve learned to love it! Knowing how to squat well is not only key for long term health and injury prevention but it is also a great way to target multiple muscles at once. These include your core muscles, thigh muscles, hip flexors, groin, and calves. And of course, your derriere! 

First, find some flat ground to stand on. Start with your feet a little more than hip-width apart and make sure your chest is up. Your spine should feel neutral and comfortable. Take a breath in. As you lower into a seated position, shift your weight onto your heels and engage your core muscles. Lower your hips so that your thighs are about parallel to the ground. Make sure your knees don’t go over your toes. You should feel activation in your thighs and glutes. Exhale and rise. Now repeat!

Tip: If you’re new to squats or just coming off a month-long ice cream binge (I get it, it’s happened to me too), start with two sets of ten to fifteen squats. Eventually, you can try two sets of fifty or four sets of thirty. Use a resistance band around your thighs for extra measure. Your booty will thank you later. 

5. The Jump Squat

Take your workout to the next level with some extra oomph and air. Fair warning: this one is going to burn a lot faster than the classic squat. It’s also a great way to add some cardio to your bodyweight training to get your heart pumping while you build your bodacious tush.

Like the classic squat, find a level surface to stand on. When you reach a seated position in your squat, jump up so your feet leave the ground with your knees bent slightly. As you land, let yourself gently lower back into a squat position before leaping into the air again. Feel the burn! 

Workout: Start with two sets of eight jumping squats and aim for three sets of fifteen.

Tip: With each landing, be sure to look over to your workout buddy (or trusty lens) and give your best smolder to feel extra cheeky.

6. The Side Lunge aka The Teeter Totter aka Pour the Tea

At this point I’m just making up names, but you get the point. Just swing side to side. Well...with a little technique. You’ll want to stand with your legs a little further apart than you would for a classic squat position. Make sure you have enough space to comfortably lean into each leg as you do your side squat. Keep your feet forward and try to keep your hips square with your upper body upright as you lower to each side. Not sure what to do with your arms? I find that keeping my hands in a fist in front of me is least awkward. And if anyone tries to mess with my workout, I’m in a perfect position to defend my booty-building honor.

Workout: to start, do two sets of ten side squats on each leg. Feeling like a rock-star? Do three sets of twenty. 

Well, there you have it! Six simple workouts to transform your booty into a bubbly behind. I did this workout outside in ninety-degree heat, so no excuses! Just drink plenty of water before and after your workout. Make a schedule and try to hit these exercises at least a few times a week for maximum results. Results will vary per person, but each exercise brings you closer and closer to your ideal booty. 

No matter where you are in your fitness journey, we’ll make you look booty-full and feel cheeky in our handmade athletic wear. Treat your hard-working tush here.