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Fall Fitness Freebies: Sexy Firm Butt

November 13, 2018

Good morning everyone and welcome to my Fall Fitness Freebie series!  Let’s jumpstart this week with my Sexy Firm Butt workout!  Time to work our buttocks, which is the largest muscle in our body.  There are great benefits to having a toned, firm butt.  It helps with stability and agility which can decrease levels of fatigue during physical activities. It also helps strengthen joints, lowering chances of injuries in other parts of your body like your knees.  Another great benefit is that it is a confidence booster!  Look great and feel great too!

Time to tighten up our rear ends!  Grab your mat for this 10-min booty lifting workout!

GREAT job! I’m so proud of you all! Seeing your dedication each week has been very inspiring. Keep it up!

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Let’s get fitter, together – inside and out,

Denise

Fall Freebie Sexy Firm Butt Script

Hello, welcome everybody from my home to yours. It’s time for our butt lift, naturally. Here’s some easy exercises that you could do to firm up that rear end and look great from behind. So let’s start with a deep cleansing breath. Inhale and exhale, bringing in that oxygen, it equals energy, bringing that energy and then let out any stress, just get rid of it. It’s time to relax and tone up that bottom half to make it your better half, I promise. Okay, one more deep breath. Inhale, stretch up and exhale, stretch it over and as you exhale, squeeze the bottom right now. Squeeze the inner thighs together, tightening it up, and inhale up. Exhale, squeeze that bottom. Come on, tighten that tushy. Squeeze it, squeeze it, squeeze it, that’s it. And release.

And let’s begin toning and targeting. Now the buttocks. We’re going to go down and up. This is called a one legged squat. You’re just working, concentrated, and focused on that one leg right here. That tushy tightener. That’s it. Lift up, take it down, and squeeze up right here. There you go. You got it. You can do it. Just get down a little lower, sit back. Notice this leg is just kinda here as a kickstand. It’s not being used. No weight on this leg. It’s all the weight through the heel, driving through the heel, push back up to really target tone the tushy. That’s it. Great. You’ll look right from behind, I promise. Remember that rear end is the last thing that leaves a room, so leave a great lasting impression. We got one more and release and let’s just switch legs.

Bring this foot up and take it back. That’s really squeeze that bottom. Tighten it up. Really sit back. Feel it through the heel. That’s it. Think about good posture. Zip up those abs. We all need reminded right back here. That’s it. Suck in the gut. That’s it. Zip those abs in. Squeeze that bun when you go down and come back up and you really tighten up that tushy. Yes, you got it. We got two more. Sit back last one so way back there and come up.

Okay, let’s take it on down to the mat. The first exercise is to lift the leg from behind and flex the foot. Now think about posture. Here’s your back, straight and strong. Are your abs pulled up and then lift up and down. It’s a slight lift and squeeze. That’s it. Squeeze at the top and relax. Notice my shoulders are in line with my wrists. Don’t go too forward or don’t go back. It’s all about perfect alignment. Good technique is so important in this exercise.

Don’t arch your low back. It’s tightening up through the Abs. It helps keep your back nice and strong. Core muscles are pulled up and in. That’s it. Two more of these. Think about strong body, strong lines because you are worth it. Last one, lift it up. Hold it up there, baby, baby, baby ones, lift lift, lift, pulse, pulse, pulse. Two more. Last one. Hold it up. Now. Point the toe, drop down to your elbows and lift the leg from behind. Lift and lower. Squeeze that bottom. Great. You might see my mic back there, so don’t worry. It’s just so you can hear me teaching you the right way. Okay, we got two more. Last one. Hold it up there. Holding up there little pulses. Now, squeeze at the top. Tighten up that tushy. You got, firm it, tone it, shape it. Don’t let it go south. Nothing will droop or sag if you firm them up, those muscles back there. Great. Okay.

That’s it switch sides to the other side. The first one is on your hands. Make sure the shoulders are in line with the wrists. Good posture here. Flex that foot and let’s lift and lower. Think about good posture here. Your stomach is in your back, strong and straight. It’s all about sucking in the gut. Here. We all have to feel it. Zipped up. Core is tight, so the buttocks do the work. That’s the goal here. Make sure you squeeze at the tippy tops, please. Yes. Almost like squeezing every drop of water out of that towel. Squeeze it. Great. Squeeze. We got two more here. Really lift and tighten up. This is what’s lifting that booty. That’s it. Last one. Lift up and baby pulses up. Come on, lift it. Tone it. Shape lifted higher, higher. That’s it. Beautiful and release.

Straighten out the leg, drop down to your elbows to protect the spine. And now slowly lift it up and down. That’s it. Lift and lower. This is elongating the leg and targeting the buttock muscles, the Gluteus Maximus, making it her gluteus minimus. Lifted and toned so we looked great in our jeans. That’s it. It’s all about firming and lifting and shaping and sculpting. Yeah, that’s good. We’ve got two more. Come on. You can do it. It’s worth it. Come on. Last one, baby. Pulses up, lift up, up, up, up. Tighten up the tummy. Good. You got it. Use it. Great. We’ve got last one and release. Wonderful.

Now come on down. Another really good exercise for the butt is called the pelvic tilt and it’s also a great buttocks lift. All you do is tighten up through the tummy. Keep your abs strong. Lift all the way up through the hips, lifted up as high as you can, keeping your back strong and straight. Keep your feet flat on the floor and let’s squeeze at the top and come back down. Squeeze and down. It’s a great way to target tone the buttock muscles. Lift and release. We’re going to get a great buttocks workout. We just got a few more of these. I have lots of variations of this to really work different areas through the buttocks, the sides of the buttocks, so you get that beautiful contour. Got one more and lift up and slowly come back down.

Now bring your legs together. Almost feel as though your inner thighs are glued together. Your knees are glued, your big toes are glued. Now you come up and you do baby pulses up, pull up to tighten up that tushy. Squeeze it, squeeze, release, squeeze. Just hold it right there. Now keep it up there. Great. And now tilt from side to side side and the other side, side and the other side, so it’s going to reshape that bottom half. Tilt, tilt last one. Good. Oh, okay. Come down.

Just bring your knees to your chest. Roll up. Let me see your beautiful smiling face. That’s it. Bring your chest up and slowly lift your hips up nice and tall and turned to the side and to the other side, working the sides of the waistline. That’s it. Great. Just really lift your chest up. Wonderful. We got two more, last one and release. Now slowly bring your legs together, placing your fingertips towards your buttocks. Last one, and you’re going to squeeze the buttocks and come all the way up. Squeeze, squeeze, squeeze, tighten up that tushy. That’s it. If you don’t squeeze it, no one else will. My famous line I love because it’s so true. It’s just a joke though, really, and lift up and out and slowly come right back up into a nice plank position.

Reverse plank, and it’s about those abs. Now, tighten up those abs. Good and squeeze the buttock muscles, Gluteus maximus and minimus are squeezed in and release. Beautiful. Now, slowly come all the way up, standing up nice and tall, getting halfway up and now curl your toes under and press up. Great for the buttocks right here. Tighten it all up through a tushy tightener. Come on, squeeze it tight knit. That’s it. Now slowly bring your arms all the way up. If you can, get as low as you can and getting a good stretch for the legs, but also a great tushy tightener and use the power of your legs to come back up and lift up.

And now let’s go to the other side. Bring the leg behind you. Now squeeze the bottom. Tighten up that tushy right now. Tighten it up and right here. Squeeze, squeeze strong bodies. Keep it nice as strong and your back leg nice and straight. Now lift up that rear. You got it. Come on, you’ll look good from behind. Now bring your arms up, strong arms, lift up, beautiful, exalted warrior. Tighten up through the legs and lifting the bottom, the butt lift. Great.

And bring your legs all the way together. Now bring them together. Inhale all the way up and exhale, and just hold the position. Hold, hold, and chair. Bring your arms up. Squeeze the buttocks. That’s it. And lift up and drive yourself up. One more time. Take it down. Notice it’s in a tight slope. Hold it down there just a little bit. Hold it down. See how I’m sitting back? Not in front knees. Never go in front of your toes. We got one more. Lift up and sit back into chair pose. Hold it up. Squeeze your inner thighs together, squeeze your inner thighs that helps. Squeeze everything together and burn up the buttocks.

I hope you enjoyed my workout today. If you love to join me, I’d love to have you as part of my 10-week plan. Come on the journey together. Every single day I give you a workout, a new workout. Each day I give you great recipes and meal plans. I walk you through almost like I’m holding your hand to really help you, guide you through the 10-week plan. I give you motivation that will really inspire you. Each day I’m there for you. I’m your personal trainer. I come right into your home, right online to help you, to really get you to lose that weight. Not just lose weight, but good energy. Feel good. That’s what life’s all about. Feeling good about yourself because you deserve it. Get fit because you’re worth it. Have a beautiful day today.

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