A 5-Minute Workout to Work Your Butt Off


By: , SparkPeople Blogger
  :  53 comments   :  196,003 Views

What does it really take to have a great butt besides good genes and, well, good jeans? For those of us who weren't born looking like supermodels, it takes a little work (the sweating kind, not the surgical kind).

To help you reshape your rear, I created a simple plan that takes just five minutes per day. If you're thinking, "Hey, I thought there was no such thing as 'spot' training," don't worry. It's true that using specific muscles won't help you trim that area of your body. That's why this plan combines fat-burning Tabata cardio intervals with targeted toning moves for your glutes. Along with your healthy, calorie-controlled diet from SparkPeople.com, you're sure to see results in how your jeans fit and how your body looks. Are you ready to try it?


Will you try this plan? What is your all-time favorite butt sculptor?

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  • 53
    YES! I definitely need some "butt-building" advice! At 59.5 years old, my hips (at their widest) is 39" but my "menopot" ("belly") measurement is 43.5"! :( If only they could trade places! There is not much fat there; so I know I need to "boost the booty" by building muscle! Cheers everyone! - 2/18/2018   1:06:12 PM
  • 52
    Terrific workout - 12/2/2017   7:22:20 PM
    Thanks! - 9/15/2017   6:18:37 AM
  • 50
    Thanks - 7/21/2017   1:59:56 AM
  • 49
    Know that the darkest night is often
    the bridge to the brightest tomorrow.
    - Jonathan Lockwood Huie - 7/12/2017   1:41:29 AM
  • 48
    Thanks! Good workout. - 7/11/2017   7:24:24 AM
  • 47
    Thanks! Great plan. - 7/11/2017   3:05:22 AM
  • 46
    I agree it doesn't necessarily trim the area but it can be targeted to build the muscle=glute. - 7/10/2017   1:37:30 PM
  • 45
    I hate devoting a whole workout to lower body but some times you gotta do it....ugh - 7/10/2017   1:11:55 PM
  • 44
    I can do a few of these, but I once injured myself doing the butt blaster vid. - 7/10/2017   1:00:39 PM
  • 43
    I do not have good balance yet but some of them looked pretty good for me - 6/15/2017   6:33:39 PM
  • 42
    Although I've modified some of them, these are quite good exercises. Thanks so much! - 12/2/2016   9:51:06 PM
  • 41
    Nope, not for me. If I had the body pictured, fine. Sometimes I do wish that SP would use pictures of real Sparkers in process with our imperfect on the way bodies. For now, I'm walking. - 12/2/2016   10:33:45 AM
  • 40
    Thanks for these, I'll look at adding them into the routine rotation.

    - 7/29/2016   4:16:15 AM
    I love all the exercises on here , it really helps people target problem areas. These exercises will be my next one I add to my routine!! I have lost 33lbs in what seems like no time @ all! I got plenty more lb's to g but, i don't want everything to sag when I am done!!!! - 5/26/2016   11:43:23 PM
  • 38
    I'm trying this. I've recently lost 65lbs, with more to go... and my once-round-bottom is looking really saggy! - 12/29/2015   12:58:46 PM
  • 37
    These are ok, but no guarantee of a boyfriend..... - 11/8/2015   10:31:46 AM
  • 36
    These are great! Squats don't do it for me, as I have very strong quads that compensate for my weak glutes. These are much better for isolating those muscles. - 7/13/2015   11:09:46 PM
    This looks great, and I want to try it. The only problem is that I have a bad knee. I've been seeing PT, and it's slowly starting to get better. I'm concerned that some of these exercise might put too much stress on my knee. The last thing I want is a setback. Any thoughts or recommended modifications? I will also check with my PT. - 5/27/2015   2:51:10 PM
  • 34
    These are standard derrière moves but need a mirror to check form. If you are kneeling ensure that your hips are level, core tight and lift with caution. I do them standing at the sink brushing my teeth.
    Squeeze them buns ! - 2/10/2015   4:39:30 PM
  • 33
    How can I track these exercises? - 9/7/2014   8:39:42 PM
  • 32
    How do I save the blogs I like? I really like this and want to save it not have to search for it each time. I saved the jpg to my pc...maybe that will work. - 4/12/2014   7:51:36 AM
  • 31
    I've been a fan of these exercises for a long time, and lunges!
    I love my butt now LOL - 8/19/2013   3:12:59 AM
  • 30
    Favorite butt sculpter "Donkey kicks"!! Hee Haw! - 8/18/2013   5:33:49 PM
    AWESOME. I have a badonk...adonkadonkadonk. I love my big butt, however, would be nice if were a little less big and more perky. Hahha. - 8/18/2013   2:49:18 PM
    I took my ipone 5 and took a picture of one each one starting with monday - sunday
    that way you will have it with you and lock it in you cellphone ! DO THE SAME WITH ANYTHING ELSE YOU LIKE TO MAKE A COPY OF AND KEEP ON HAND ! THANK YOU !MISS.ANITA - 8/18/2013   11:55:30 AM
  • 27
    A quick tip: For those that wants to print just the "5 minutes a day for better butt exercise flyer" do this: Highlight the whole image, then high click and select copy image, then paste it on microsoft word and then print it! =) - 8/18/2013   9:46:55 AM
  • 26
    Roman chairs (wall sits ) for five minutes. Used to do this regularly years ago along with 100 + squats during the same class - 8/18/2013   12:47:54 AM
  • 25
    my favorite butt sculpter is squats! - 8/7/2013   9:26:28 AM
  • 24
    I can do five minutes - 4/26/2013   11:37:04 PM
    You can spot train, yes - you work and strengthen that particular muscle group, and you'll see results in that part of your body. Do curls, work your biceps. What you can't do is spot reduce, which implies burning fat in some area as opposed to another. - 10/19/2012   2:38:18 PM
  • 22
    I would love this as a printable too! - 10/17/2012   11:55:00 AM
    thanks Calicokate for the print advice! You are a doll! - 10/15/2012   2:06:40 PM
  • 20
    I've never rec'd anything but good advise from Coach Nicole so I'm in!!! - 10/15/2012   12:38:06 PM
  • 19
    I'm a little confused - if you can't spot train, doesn't this suggest you can? - 10/14/2012   5:14:56 PM
  • 18
    Watch out for Monday's Kneeling Butt Blaster, that you don't hyperextend your lower back. If you have lower back pain, and you do that one wrong, you can send your back into spasms. Then instead of Blasting your butt, you'll be kicking your own butt. :( - 10/14/2012   9:33:17 AM
    i am definitely starting this today!!! - 10/14/2012   9:30:04 AM
  • 16
    I will try this for the week - 10/13/2012   8:05:42 PM
    GREAT. - 10/13/2012   6:20:14 PM
  • 14
    I love squats with a weighted barbell. At weight lifting class I use 44 lbs. on a barbell. I can tell that it has been helping as I can see a "SHELF" (nice butt) coming along and Iike that. - 10/13/2012   6:07:29 PM
  • 13
    Glad I saw this. I have such a huge butt. Would love to get rid of some, but now all. - 10/13/2012   3:55:29 PM
  • MICHIE59
    I am thinking some of these cannot be done with my bad knee/s? Any other ideas? only 10 percent cartilage in right knee and full of arthritis. Can i do the first one on my bed or a thick mat, perhaps? - 10/13/2012   8:17:57 AM
  • 11

    Calicokate - thanks for the printing tip! - 10/13/2012   5:26:20 AM
  • 10
    @adventures37-- I don't know if there is a specific alternative, but I'd do the same exercise using a chair seat or a bench about the same height. - 10/13/2012   12:24:25 AM
    I am just finishing a four week challenge -maybe I have just found my next one! - 10/13/2012   12:07:45 AM
  • 8
    At 63, my butt has "gone South" and I don't think there is any exercise that will bring it back. LOL - 10/12/2012   2:45:11 PM
  • 7
    I am going to try it! I think I will add it to my phone calendar with an alarm to remind me to do it; - 10/12/2012   11:42:47 AM
    I'm doing 5 of the 7 exercises already, in conjunction with last November's Turkey Burner Workout. The results are there! I'll add in Saturday's reverse lunge and Sunday's leg lift for some additional exercises.
    Thanks! - 10/12/2012   11:31:48 AM
  • 5
    To print out the poster, just right click and choose "Copy Image". Then you can paste it into a MS Word document or into a Paint program. Then just print it out! Hope that helps. :0 - 10/12/2012   11:13:44 AM
  • 4
    I do some of these already, plus pilates and yoga and lots of walking. But I will give the plan a try. I am almost 71 and most of my friends say I've got the best shaped butt they have seen on a women my age and who lost 200 lbs.
    I credit it to good genes and the exercises I do everyday. And I still like to look good in jeans. - 10/12/2012   10:57:17 AM

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