Every now and then I am going to release a booty band workout for you to do at home, at the gym, or wherever you like! You can add it to the start or end of your workout or complete it in the park after a long walk.

A booty band workout is basically a bunch of glute exercises that you can do with a resistance band. They are great for toning and giving you that extra lift!

Booty exercises are also super important as they protect your back. When our glutes are weak, we tend to over activate other muscle groups that we shouldn’t, and this can lead to back pain. On the flip side, back injuries can also cause our glutes to become weak!

If you have a back injury or you sit at a desk all day, chances are that your glutes are not doing what they are supposed to and it is therefore important to strengthen them on a regular basis. That is why I suggest you try out this mini circuit and aim to do it 2-3 times/week. It wont take long at all!  Alternatively, if you are just after that extra butt lift, you will love this booty band workout!

All of the exercises in the workout are straight out of my 12 Week Total Body Tone Up Program. There are over 80 exercises included in the program across 36 workouts!

So go ahead and check it out! Take a screenshot and try it next time you are at the gym or park.

If you enjoy the circuit, and you are keen to do more exercises like these, you can now get the first two weeks of my 12 Week Total Body Tone Up program for FREE! To download a copy, click here.

Alternatively, If you are keen and ready to commit to 12 weeks of Pilates, you can purchase the full program on my website or by clicking here.

1. CLAMSHELLS

  • 15 reps each side

HOW TO: Lie on your side with your knees bent and your feet together. Tie the band tightly around your legs, just above your knees. Stretch your bottom arm out behind your head and rest your head onto your arm. Create a little gap underneath your bottom waist, straighten out your back and engage your abdominals.

Exhale, open your top knee without letting your top hip fall back. Inhale, lower your knee back down and repeat.

2. SIDE LYING LEG LIFT 

  • 15 reps each side

HOW TO: Lie on your side with your hips and knees at a 90-degree angle. Stretch your bottom arm out behind your head and rest your head onto your arm. Create a little gap underneath your bottom waist, straighten out your back and engage your abdominals.

Exhale, lift your top leg up. Inhale, lower your leg back down and repeat.

3. HIP LIFTS

  • 15 reps 

HOW TO: Lie on your back with a neutral spine, knees bent and feet flat.

Exhale, squeeze your glutes and lift your hips all the way up till you have a straight line from your shoulders, hips and knees. Press your knees out against the band as you lift up.

Inhale, lower back down and repeat.

 

4.  ISOMETRIC WALL HOLD

  • Hold for 40 seconds

Standing against the wall, lower down into a squat position until you reach a 90-degree angle.

Exhale, inhale – alternating, as you hold this position.

 

Dont forget to repeat the workout x3!

ALEX RICHARDSON / OWNER OF DUO PILATES
Disclaimer: The content in this blog post “Booty Band Workout 1” is written by Alexandra Richardson. The information within this program is designed to help individuals towards their health and fitness goals. It is not written to promote poor body image or extreme training regimes. You are completing the exercises within this workout program at your own risk. It is not specifically tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical exercise. If you are an individual with such problems, please seek medical clearance from a health professional before undertaking this program.
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