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15 Minute Workout That Will Sculpt You A Round Booty

It’s important to feel good about yourself and your body. And even if you do feel good about yourself and your body, there may be a few areas that you would like to tone up a bit. 

For many people, it’s the booty. 

If you’re one of the many people who want to have more shape in the booty area, here is a 15-minute booty workout just for you.

All you need to do is this 15 minute training each day, doing each exercise for 40 seconds with a 5-second pause. 

  1. Jump Squats

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. 

When you land, lower your body back into the squat position to complete one rep. When you land, do it as softly and quietly as possible, which requires control. 

Image courtesy of forhealthylifestyle.com
  1. Glute Kickback

Kneel on the floor or on an exercise mat, like you’re going to do a knee push up.

Bend one knee and create a 90-degree angle between your hamstrings and calves. This will be your starting position.

Exhaling, lift that bent knee leg until your hamstrings are in line with your back, ensuring that you maintain the 90-degree angle bend. 

Contract the glute muscles throughout this movement and hold the contraction at the top for a second. Your thigh should be parallel to the floor while your calf should be perpendicular to it. 

Go back to the initial position as you inhale and repeat with the left leg.

Image courtesy of forhealthylifestyle.com
  1. Knee Push-Ups

From a high push up, or plank position, keep your knees touching the floor as you press into the ground, lowering and then lifting your upper body. 

Keeping your knees on the floor will reduce the total weight you need to lift to complete the motion.

Image courtesy of forhealthylifestyle.com
  1. Burpee

Stand with your feet shoulder width and arms by your sides. Lower into a squat position placing hands on the floor, shoulder width. Jump or step back into a plank position. Jump or step forward again into the squat position. Return to standing.

Image courtesy of forhealthylifestyle.com
  1. Frog Hops

Stand with your arms up and squat down while keeping your torso upright and your head up; this will be your starting position.

Jump forward several feet but try not to jump unnecessarily high. As your feet make contact with the ground, absorb the impact through your legs and jump again.

Image courtesy of forhealthylifestyle.com
  1. Up-Down Plank

Beginning in a high push up position, a full plank, lower your right elbow to the floor and then your left, coming into an elbow plank. 

Return to the starting position by putting your right hand on the floor, straightening your right elbow, then the left.

Image courtesy of forhealthylifestyle.com
  1. Swimming Pilates

Lie on your stomach with your legs together. Stretch your arms forward like Superman. Keep your shoulder blades drawing down your back, shoulders away from your ears. 

Engage and draw your abdominals in toward your center. Reaching out from that center, lift alternate arm and leg, like you’re swimming.

Image courtesy of forhealthylifestyle.com

Why it’s important

On top of feeling good about yourself and your body, sculpting your booty can actually help your body in different ways.

This area consists of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles work together to help us move our legs in all different directions. These muscles are connected to our hips, lower back and our legs. (2) Strengthening this area can help stabilize your back and support your body when you stand. It also helps with balance and stability in general. (3)

In short: when your booty is shapely and strong, every activity that you do will be positively impacted. 


  1. https://www.forhealthylifestyle.com/15-minute-workout-that-will-sculpt-you-a-round-booty/
  2. https://www.webmd.com/fitness-exercise/features/butt-workout-exercises-sculpt-better-backside
  3. https://www.active.com/fitness/articles/9-things-you-should-know-about-your-glutes/slide-2

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