10-Minute Butt Lifitng Workout

January 25, 2012 · 12 comments

I have a confession to make. At the gym, if I see someone who I think has a killer body, I’ll watch what they do at the gym. Sometimes I create stories for the “characters” I see on a regular basis. I like to guess if they played a sport in college, recently lost weight or are trying to add definition. If this sounds incredibly lame, it’s probably because you actually get to interact with others on a daily basis. I work from home and going to the gym is usually the most human interaction I get… which is why I love the Junior League and weekends.

So anyway, I am going on vacation in March to South America. As I said yesterday, my new focus is on lifting the booty this month leading up to my journey down south. I created a butt lifting video that you can do at home without any equipment. I saw a girl at the gym doing a few of these moves and she had an amazing body. She was the inspiration for this sequence.

I’ve been practicing these moves myself since I was a freshmen in college, but have neglected them the past year or so. I find that whenever I see someone with a great body doing a move, I assume they must be doing it regularly and if it worked for them, why not me? While all bodies are different and results will show differently on individuals, this undoubtedly is a great booty and ab workout.

Challenge: Do this workout today!

  • 8 Hip Lifts
  • 8 Single Leg Hip Lifts (Right, then Left)
  • 8 Side Plank Leg Lifts (Right, then Left)
  • 12 Bicycle Crunches
  • Forearm Plank with 8 Leg Lifts (Right, then Left)
  • Forearm Plank with 8 Side Leg Lifts (Right, then Left)
  • Hold Plank for 10 more seconds
  • Do 1 Push up (or more if you can)

Rest for 30 seconds. Repeat two more times.

I have overdeveloped quads from improperly doing leg exercises, years of running and playing soccer. I created this routine so that I could focus on giving my booty a lift while minimizing the amount of quad involvement.

From start to finish, this will take you no more than 10 minutes. Do it after a day of cardio, Pilates or Yoga!

Do you watch what other people do at the gym? I know in my Gym Pet Peeve video, many said they detested when the person next to them would look at their treadmill speed or elliptical level. Is this borderline the same thing? Am I committing one of the most hated gym habits?

{ 11 comments… read them below or add one }

1 Ashley {The North Carolina Cowgirl} January 26, 2012 at 12:43 pm

I can’t even begin to tell you how excited I was to see this post this morning. I have been trying to find good Butt workouts for awhile! I’m just glad you did a video. Pictures are great but I prefer watching someone do the exercises before I try them..so THANK YOU! :) I believe I’ll give this a try tonight.

Reply

2 Sarah January 26, 2012 at 3:42 pm

Oh good. I do this routine with 12 reps, but only did 8 in the video because I know many of my viewers are beginners.

Reply

3 Mary January 26, 2012 at 2:47 pm

Thanks for posting this! While I’m able to make it to the gym on weekends my weekday workouts have to take place at home. And I only have minimal workout equipment at home…so this sequence of moves is great for me to do at home after the kids are in bed.

I just started following your blog and watching the Youtube videos you post…and I LOVE THEM! Keep up the good work! :)

Reply

4 Sarah January 26, 2012 at 3:43 pm

Thank you Mary! I actually have a DVD coming out that I’m super excited about. Its a 4 day a week at home DVD that only takes 20 minutes. The website is http://jcorebody.com but I’ll be having some promotional things on here soon about it. I’m not the star but one of the people doing the routine in the back :)

Reply

5 Julia January 26, 2012 at 9:04 pm

This is great! I’ve been neglecting my butt because I didn’t really know how to work out that area. I’ve always wanted to go to South America … mostly to see the monkeys down there (i’m a primatologist). When you go, make sure to visit monkey places!

Reply

6 Lauren H January 27, 2012 at 1:04 pm

I was watching your love handles exercise and I was wondering what your % of body fat is. You look like the perfect average height and size for women these days. Still have curves but nice and fit. I found out my % is around 28 and I was just devastated lol.. I surely thought I’d be lower. Put me at ease, and let me know a good body doesn’t have to be 6% body fat.

Reply

7 Brittany B. January 27, 2012 at 2:51 pm

Thanks for the video, I’ll definitely be using this sometime soon!

And honestly, I think we all watch people at the gym to some degree. I know I’m guilty of it, but I don’t like it when others do it to me (on the treadmill specifically). It makes me feel like that person is competing with me, and being the competitive person I am, I’m probably going to try and go faster than you and throw off my whole workout haha. Hypocritical, I know, but it’s the truth.

Reply

8 Jess January 30, 2012 at 8:24 pm

I just found your website through one of your videos on YouTube. I am loving what I am seeing! I lost 60 lbs on my own last year. I’m looking for exercises so I can tone up and this is perfect! Thank you for sharing all of these exercise moves!

Reply

9 Betsy Brownfield February 13, 2012 at 6:40 pm

Can’t wait to try these. I loved your shoes what brand/style are they? Betsy

Reply

10 Maranda March 19, 2012 at 1:29 am

Love this! Have added it to my home workout routine. Love that it’s not too long, but I still feel like I’m getting a good workout. Thanks!

Reply

11 Anouk April 7, 2012 at 10:03 pm

YAY i love this! You’re really one of the few fitness bloggers that understand girls with big quads! I hate doing squads because even though they’re good for your butt, it makes your quads look like those of an olympic speed skater.. thank you soooo much Sarah for being so real and funny and AWESOME :)

Reply

Leave a Comment

{ 1 trackback }

Previous post:

Next post: