Better-Butt Challenge: A Lazy-Girl Workout You’ll Love

Better-Butt Challenge: A Lazy-Girl Workout You’ll Love

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.

Welcome our Better-Butt Challenge! Good news: for today’s workout| all you need is a mat and your floor. We like to call this our Lazy-Girl Workout because you don’t even need to stand up| but don’t be fooled u2014 your backside will feel worked| and you’ll be proud that you’re already done with your workout for the day.

Directions: do two rounds of this complete eight-exercise circuit. Stretch your back with Child’s Pose as needed throughout the workout.

Week one| day three: eight reps

Week two| day 10: 10 reps

Week three| day 17: 12 reps

| Bird Dog

  • Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as your bring your left knee and right elbow together under your torso.
  • Keeping your torso stable| straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of the leg and your butt.
  • Return to starting position and switch sides to complete one rep.

| Clam

  • Start by lying on your left side. Bring your knees and hips to a 45-degree angle bend. Position your top pelvis away from your head to bring your waist off the floor. Maintain this neutral position throughout the entire exercise.
  • Lift your top knee up| keeping your heels together. Lower back to starting position| ensuring that you’re not moving your pelvis or torso.

| Single-Leg Bridge

  • Lie on your back| and bring your left knee into your chest with your hands clasped just below your knee. Lift your right toes up| and press your right heel into the floor to lift your pelvis and torso off the floor.
  • Lower your back and pelvis to the ground to complete one rep. Switch sides after finishing all your reps on the right.

| Donkey Kick Pulses

  • Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
  • Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small| concentrated pulses.
  • Open your right knee out to the side| keeping your foot flexed| and pulse your leg one inch to the left. You are not trying to lift the knee up| but try to keep it level as it moves behind you. You should feel your glutes firing away as you pulse.
  • Repeat on the other side to complete a set.

| Elbow Plank With Side Step

  • Start in an elbow plank.
  • Extend your left leg out to the side| gently tapping your toes on the ground.
  • Bring your foot back into a plank. Repeat the same movement with your right leg to complete one rep.

| Superwoman

  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • With your arms and legs straight (but not locked) and torso stationary| simultaneously lift your arms and legs up toward the ceiling to form an elongated “u”” shape with your body u2014 your back arches and arms and legs lift several inches off the floor.
  • Hold for two to five seconds and lower back down to complete one rep.

| Elbow Plank With Donkey Kick

  • Begin in an elbow plank with elbows directly under shoulders| abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
  • Lift right leg off the ground| bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist.
  • Press your right heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
  • Lower the bent leg slightly; repeat this motion for the required number of reps| then switch sides

| Tabletop Bridge

  • Sit on the mat with your fingers facing away from you| with about 12 inches between your butt and your heels.
  • Press through your glutes as you lift your butt off the floor| coming into a tabletop position.

Better-Butt Challenge: Your Glutes Are Going to Love These 5 Stretches

Better-Butt Challenge: Your Glutes Are Going to Love These 5 Stretches

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you’ll have a tighter, stronger backside. Welcome to Day 21!

You deserve major congrats u2014 you’ve made through to the end of our 21-Day Better-Butt Challenge! To celebrate, we’re giving you (and your backside) some much-needed attention. These five stretches only require a few minutes of your time. So grab your mat, give your glutes some love, and take time to celebrate your new shapelier, perkier butt.

| Seated Spinal Twist

  • Begin seated on your mat with your legs extended straight out in front of you.
  • Bend your right knee and place your right heel as close to your left sit bone as you can.
  • Reach your right arm behind you, and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes.
  • Hold for 30 seconds, then release and straighten your legs again. Repeat on the left side.

| Lower Back Stretch

  • Begin laying on your mat with your feet together, in a neutral position.
  • Tuck your right leg in close to your chest, holding below your knee with both hands. Gently pull your leg in until you feel a stretch in your lower back, glutes, and hamstrings.
  • Hold for 30 seconds, then switch and repeat with your left leg.

| Seated Leg Cradle

  • Sit on your mat cross-legged or with your feet touching each other. Lift up your left leg and hook your calf over your left arm. Grab onto your feet with your hands for support.
  • Slowly lift up your left leg until you feel a stretch in your glutes and hips. You can gently rock your leg from side to side to move the stretch to different parts of the muscle.
  • Hold for 30 seconds, then switch legs.

| Supine Cow Stretch

  • On your mat, lie on your back and cross your right knee over your left knee. Hug both knees toward your chest, making sure you keep a neutral back and neck.
  • If you don’t feel a stretch, then work your hands down your legs, aiming for your ankles. Make sure you keep your head down.
  • Hold here for 30 seconds to one minute, then uncross and repeat with your left knee over your right.

| Modified Pigeon

  • Kneel on your mat, then bring your right leg behind you. Lean your torso forward, placing your forearms on the mat. Open your left knee outward to the left; your left ankle might need to slide forward so your pelvis can lower toward the floor.
  • Bend your elbows to deepen your stretch.
  • Hold for one minute, then switch legs.
  • For a deeper stretch, try the full version of yoga’s Pigeon.

Better-Butt Challenge: Your Glutes Are Going to Love These 5 Stretches

Better-Butt Challenge: Your Glutes Are Going to Love These 5 Stretches

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Welcome to Day 21!

You deserve major congrats u2014 you’ve made through to the end of our 21-Day Better-Butt Challenge! To celebrate| we’re giving you (and your backside) some much-needed attention. These five stretches only require a few minutes of your time. So grab your mat| give your glutes some love| and take time to celebrate your new shapelier| perkier butt.

| Seated Spinal Twist

  • Begin seated on your mat with your legs extended straight out in front of you.
  • Bend your right knee and place your right heel as close to your left sit bone as you can.
  • Reach your right arm behind you| and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh| and gently pull your knee to the left until you feel the stretch in your glutes.
  • Hold for 30 seconds| then release and straighten your legs again. Repeat on the left side.

| Lower Back Stretch

  • Begin laying on your mat with your feet together| in a neutral position.
  • Tuck your right leg in close to your chest| holding below your knee with both hands. Gently pull your leg in until you feel a stretch in your lower back| glutes| and hamstrings.
  • Hold for 30 seconds| then switch and repeat with your left leg.

| Seated Leg Cradle

  • Sit on your mat cross-legged or with your feet touching each other. Lift up your left leg and hook your calf over your left arm. Grab onto your feet with your hands for support.
  • Slowly lift up your left leg until you feel a stretch in your glutes and hips. You can gently rock your leg from side to side to move the stretch to different parts of the muscle.
  • Hold for 30 seconds| then switch legs.

| Supine Cow Stretch

  • On your mat| lie on your back and cross your right knee over your left knee. Hug both knees toward your chest| making sure you keep a neutral back and neck.
  • If you don’t feel a stretch| then work your hands down your legs| aiming for your ankles. Make sure you keep your head down.
  • Hold here for 30 seconds to one minute| then uncross and repeat with your left knee over your right.

| Modified Pigeon

  • Kneel on your mat| then bring your right leg behind you. Lean your torso forward| placing your forearms on the mat. Open your left knee outward to the left; your left ankle might need to slide forward so your pelvis can lower toward the floor.
  • Bend your elbows to deepen your stretch.
  • Hold for one minute| then switch legs.
  • For a deeper stretch| try the full version of yoga’s Pigeon.

Better-Butt Challenge: A Bodyweight Workout That Challenges Your Backside

Better-Butt Challenge: A Bodyweight Workout That Challenges Your Backside

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.

Welcome to our Better-Butt Challenge. Today’s workout is all about low maintenance and no fuss. And since it requires absolutely no equipment| you can do it just about anywhere! Not only does each move work to strengthen and tone the butt| but your core and legs will also be challenged.

Directions: After five minutes of light cardio| perform this five-exercise circuit twice (see reps below). Cool down with eight reps each of the two floor exercises| then follow that up with some light stretching.

Week one| day six: eight reps of each exercise

Week two| day 13: 10 reps of each exercise

Week three| day 20: 12 reps of each exercise

| Surrenders

  • Stand with your hands behind your head with your elbows wide| and bring your right knee to the floor| onto a yoga or exercise mat for padding.
  • Bring your left knee down so you are kneeling.
  • Lift your right knee up and place your right foot in front of you. Bring the left foot forward coming into a deep squat| then press through your heels to come to standing.
  • Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.

| Standing Dirty Dog

  • With your arms on your hips| start standing on your right leg and your left foot a few inches off the ground.
  • With your core engaged and a solid standing right leg| lift your left leg out to the side| squeezing your waist and hip.
  • Lower the left leg down| barely touching the ground with your left toes to complete one rep. Lift your left leg again and finish all your reps with the left leg before switching sides.

| Walking Lunge With Lean

  • Start standing on both feet| then reach your hand toward the ceiling and take a large step forward with your left foot| bending both knees to 90 degrees coming into a lunge with your torso upright.
  • Keeping your left knee bent| lean your torso forward as you straighten your right knee. You should feel your left glute engaging more deeply.
  • Press through your left heel and bring your right foot forward to meet your left| and return to standing upright while lowering your hands to your sides. Repeat this sequence of moves on the other side to complete one rep.

| Skater Plyo

  • Start in a small squat. Jump sideways to the right| landing on your right leg. Bring your left leg behind you| but don’t let your left foot touch the floor. Keeping your chest ups| deepen the bend your in your right knee to work your glute muscles even more.
  • Reverse direction by jumping to the left leading with your left leg| allowing your arms to swing to the sides as you jump sideways| landing on your right foot. This completes one rep.

| Single-Leg Deadlift

  • Stand with all your weight in your right foot| abs engaged| and chest lifted.
  • Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
  • Hold this position for a moment| and reach through your left heel to engage the back of the left leg.
  • Moving in one piece| lower your left leg toward the floor as you return to standing upright| resting the left foot lightly on the ground. This completes one rep. Complete the required number of reps| then switch sides.

| Cooldown: Side Plank Leg Lift

  • Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you’re balancing on the outside edge of your right foot.
  • Flex both feet if you can| and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged| lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg. This completes one rep.
  • To modify| maintain the side plank but place your right knee on the floor.

| Coodown: Swimming

  • Begin on your stomach with your arms extended in front of you.
  • Keeping your neck neutral and in line with your spine| lift your feet| arms| chest| and head off the floor.
  • Begin to “swim”” by lifting your opposite arm and leg a little higher| then alternate sides (this completes a rep)| in a controlled manner| focusing on the glutes engaging.

Better-Butt Challenge: Tone Your Backside on the Elliptical

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you’ll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.Today you’ll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts ¡ª one that gives your butt a little extra love by turning up the incline, and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical, you’ll help tone your butt while still upping your heart rate.

Time Resistance Incline SPM*

0:00 to 2:303.05.0110 to 1302:30 to 5:005.07.0120 to 1305:00 to 10:009.011.0130 to 14010:00 to 15:009.013.0130 to 14015:00 to 20:009.015:00130 to 14020:00 to 25:0011.015.0120 to 130 / Go backward25:00 to 30:009.015.0130 to 140 / Go forward30:00 to 32:305.05.0120 to 13032:30 to 35:003.05.0120 to 130

Click here for an image-free, printable version of the workout to take to the gym!

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

Click here for an image-free, printable version of the workout to take to the gym!*SPM =Strides Per Minute

Image Source: POPSUGAR Photography

Better-Butt Challenge: Tone Your Backside on the Elliptical

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.Today you’ll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts one that gives your butt a little extra love by turning up the incline| and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical| you’ll help tone your butt while still upping your heart rate.

Time Resistance Incline SPM*

0:00 to 2:303.05.0110 to 1302:30 to 5:005.07.0120 to 1305:00 to 10:009.011.0130 to 14010:00 to 15:009.013.0130 to 14015:00 to 20:009.015:00130 to 14020:00 to 25:0011.015.0120 to 130 / Go backward25:00 to 30:009.015.0130 to 140 / Go forward30:00 to 32:305.05.0120 to 13032:30 to 35:003.05.0120 to 130

Click here for an image-free| printable version of the workout to take to the gym!

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

Click here for an image-free| printable version of the workout to take to the gym!*SPM =Strides Per Minute

Image Source: POPSUGAR Photography

Why Rest Days Really Matter

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you’ll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.

You’ve been working out hard since kicking off this challenge, and today is all about practicing some restorative self-care. No, this doesn’t mean you should go for a quick run or sweat-inducing yoga class with friends. It means you should take the day off and rest, because it will support your journey to a better booty ¡ª and there’s nothing lazy about it. Taking rest gives your body the chance to rebuild and strengthen your muscles and prevent injury that could take you out of commission for the rest of the challenge.

Today’s your chance. Take a long hot bath with the special salts you’ve been saving for a special occasion. Dig into the book that’s been staring you down on your bedside table. Cook up a special healthy dinner for a loved one while sipping on a nice glass of red wine. Treat yourself to the gift of recovery and relaxation. You’ve earned it. Then, get ready to gear up for whatever tomorrow’s challenge will bring.

Image Source: POPSUGAR Photography

Why Rest Days Really Matter

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.

You’ve been working out hard since kicking off this challenge| and today is all about practicing some restorative self-care. No| this doesn’t mean you should go for a quick run or sweat-inducing yoga class with friends. It means you should take the day off and rest| because it will support your journey to a better booty ¡ª and there’s nothing lazy about it. Taking rest gives your body the chance to rebuild and strengthen your muscles and prevent injury that could take you out of commission for the rest of the challenge.

Today’s your chance. Take a long hot bath with the special salts you’ve been saving for a special occasion. Dig into the book that’s been staring you down on your bedside table. Cook up a special healthy dinner for a loved one while sipping on a nice glass of red wine. Treat yourself to the gift of recovery and relaxation. You’ve earned it. Then| get ready to gear up for whatever tomorrow’s challenge will bring.

Image Source: POPSUGAR Photography

2 Ways to a Better Butt: Hilly Treadmill Walk-Run

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you’ll have a tighter, stronger backside. Today is all about cardio! Be sure to check back tomorrow when we share the next workout of this three-week plan.

It’s time to hop on the treadmill; not only will today’s workouts help build a strong, shapely backside, but a dose of cardio will burn calories and melt away fat to help show off all that tone. Today, choose from two workouts depending on your running skill ¡ª a hilly treadmill run or a slower walk on higher inclines.

Rolling Hills

This rolling hills workout works your backside while burning major calories, too.

Time Speed/MPH Incline

0:00-5:005.01.05:00-8:006:51.08:00-13:006.03.013:00-15:006.51.015:00-18:006.04.018:00-20:006.51.020:00-23:006.05.023:00-25:006.51.025:00-28:006.03.028:00-30:006.51.030:00-33:006.05.033:00-38:005.01.0

Walking Hike

Not a runner? Try this walking treadmill workout that will ensure you feel the burn.

Time Speed Incline

0:00¨C5:003.02.05:00¨C8:003.54.08:00¨C11:004.05.011:00¨C16:004.58.016:00¨C21:004.010.021:00¨C26:004.58.026:00¨C31:004.510.031:00¨C34:004.08.034:00¨C37:003.510.037:00¨C40:003.55.040:00¨C45:003.02.0

Image Source: POPSUGAR Photography / Kat Borchart

2 Ways to a Better Butt: Hilly Treadmill Walk-Run

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Today is all about cardio! Be sure to check back tomorrow when we share the next workout of this three-week plan.

It’s time to hop on the treadmill; not only will today’s workouts help build a strong| shapely backside| but a dose of cardio will burn calories and melt away fat to help show off all that tone. Today| choose from two workouts depending on your running skill ¡ª a hilly treadmill run or a slower walk on higher inclines.

Rolling Hills

This rolling hills workout works your backside while burning major calories| too.

Time Speed/MPH Incline

0:00-5:005.01.05:00-8:006:51.08:00-13:006.03.013:00-15:006.51.015:00-18:006.04.018:00-20:006.51.020:00-23:006.05.023:00-25:006.51.025:00-28:006.03.028:00-30:006.51.030:00-33:006.05.033:00-38:005.01.0

Walking Hike

Not a runner? Try this walking treadmill workout that will ensure you feel the burn.

Time Speed Incline

0:00C5:003.02.05:00C8:003.54.08:00C11:004.05.011:00C16:004.58.016:00C21:004.010.021:00C26:004.58.026:00C31:004.510.031:00C34:004.08.034:00C37:003.510.037:00C40:003.55.040:00C45:003.02.0

Image Source: POPSUGAR Photography / Kat Borchart