This workout is killer. Every time I do it, I feel like I am going to fall down the stairs at the gym. After a few weeks you will definitely notice a discernibly perkier behind!


Not having a big or round butt has never been a huge source of insecurity for me. I have never thought of it, really. I guess I grew up in a time where butts weren’t really spoken about – it was more about the bigger chests and small waists. Though, I may have just been oblivious altogether and may not have realised they were popular.

I have a 10D chest so I always have felt a little disproportionate, so lately I have been working on building up muscle. It’s strange going from a flat butt to a rounder butt. I notice things fit me differently. Jeans seem tighter, swimmers sit different. I still don’t have the biggest, roundest behind, but its great to notice a change when I have been working hard!

This workout targets your butt but you may feel like your thighs are firmer and more toned as well. BONUS. #AMIRITE


1 hour


Spend 25 minutes warming up with some form of cardio – I generally use the stepper or INCLINE treadmill. Yesterday I used the incline treadmill (powerwalked 2.5kms).

Keep scrolling for workout…



Let’s get into it. You can do this workout at the gym or in the comfort of your own house, the only things you will need is weights (but if you don’t have any, never fear), an exercise ball and something you can use as a step.

It’s a great workout for your bum and in turn your legs

HOW TO: Begin seated on the ground with a bench directly behind you. Lean back against the bench so that your shoulder blades are near the top of it. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

  • 2 x 20 WIDE DUMBBELL SQUATS (at least between 6kgs-10kgs) – If you don’t have weights handy up your reps, but then it becomes less strength training and more cardio based

HOW TO: Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body.  Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.  Squeeze glutes as you straighten legs to starting position.

  • 2 x 30 WEIGHTED JUMPING JACKS (AROUND 6kgs-10kgs total) – If you don’t have weights handy up your reps, but then it becomes less strength training and more cardio based


    • KNEES UP: One Minute

HOW TO: You’ll be positioned like you’re running on the spot aka marching in place or doing a high jog. One knee up and then alternating leg for one minute.

HOW TO: Place your entire left foot (or right) onto the bench or chair. Press through your left heel or right heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench. Return to the starting position

HOW TO: Begin in a lunge position, then jump up and quickly swap leg positions in mid-air, whilst keeping your torso straight. Land in the lunge position bending your knees to absorb the impact

HOW TO: Lay on your back with the ball. Lower legs and heels on an exercise ball. You’ll feel super unbalanced at first, but that’s normal. Tighten your abs and glutes, and then raise your hips off the ground until your body is in a straight line from your shoulders to your knees. Without stopping, pull your feet toward you, rolling the ball toward your glutes. Slowly reverse the move to return to the starting position. It should be a fluid movement.[/column]






Killer new threads from The Iconic Sport section!

Nike tights, New Balance 620 sneakers, Nike t-shirt, Lorna Jane Sportsbra, Puma Hat

Disclaimer: This advice is general only and does not replace the advice of your doctor or exercise physiologist. Please – anyone diagnosed medical condition should absolutely check with a doctor before partaking in any new exercises



Author: Ally Carey

Hi, I am Ally, a writer and creative at Substance. I have worked in the fashion industry for 6+ years as a model and now on Substance. Substance is a lifestyle blog about fashion, beauty, health and self-improvement; hoping to inspire you to live a life filled with Substance. For more: @AllyMayCarey

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