Body Burn Butt Exercises – Use This Trio to Lift, Define, and Shape

Who doesn’t want a better butt!?  If you aren’t trying to get a better butt then you’re at least trying to maintain the one you have.   For centuries, tight glutes have been the marker for a great physique.   This simple routine done 2-3 times a week could make all the difference!  It’s time to lift it, firm it and define it with these great booty exercises brought to you by our online personal training, Body Burn!

Start by Placing the handles of the bands on your feet.  Make sure they are snug and firm so they don’t slip off and hit you!

Trainer Tip:  Place the flat portion of the handle on the bottom of your foot.   Make sure the loop fits around the arch of your foot.

Exercise #1 – Resistance Band Kick Backs

• Start with your hands and knees on the ground, resistance bands fastened to your feet as shown above.
• Make sure your back is flat and your stomach (belly button) is drawn in towards your spine.
• Extend your leg direct back behind you, squeeze your butt at the top of the motion.  Try to hold for a count of 1 second  (2 seconds if you want to get extra body burn).
• Bend your leg and bring it back to starting position.   Don’t let it rest on the ground between reps.  It should stay suspended the whole time.
• Repeat this movement for a count of 20 reps then move on to the next exercise.

Exercise #2  – Angled Kick Backs

*Similar to exercise one, except this time you will want to kick out at an angel.

• Start with your hands and knees on the ground, resistance bands fastened to your feet as shown above.
• Make sure your back is flat and your stomach (belly button) is drawn in towards your spine.
• Extend your leg directly back at an angel, squeeze your butt at the top of the motion.  Try to hold for a count of 1 second  (2 seconds if you want to get extra body burn).
• Bend your leg and bring it back to starting position.   Don’t let it rest on the ground between reps.  It should stay suspended the whole time.
• Repeat this movement for a count of 20 reps then move on to the next exercise.

You should feel this in the side on your hip or butt.  I like to call it the “dent” area, because that’s what we all aspire to have.

Exercise #3 – Wind Shield Wiper Kick

• Start with your hands and knees on the ground, resistance bands fastened to your feet as shown above.
• Make sure your back is flat your your stomach (belly button) is drawn in towards your spine.
• Extend your leg directly back, squeeze your butt at the top of the motion.  Try to hold for a count of 1 second  (2 seconds if you want to get extra body burn).
• While your leg is straight lift it up towards your elbow.   Making a windshield wiper motion.
• Return Your leg to the straight back position and repeat.  Don’t let it rest on the ground between reps.  It should stay suspended the whole time.
• Repeat this movement for a count of 20 reps then rest 1 -2 minutes before starting a new round.   If you don’t need the rest then move on to the next leg.

Again, you should feel this on the side of your hip or butt.

Try to perform these resistance band butt exercises 2 – 3 total sets.     Doing this 2 – 3 time a week should help you see some of those results fast!  If you love this routine, please share it, like it or print it.  Share the fitness love!

Adria