Fitness Articles

Printable Butt-Blasting Workout

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This is the printable version of our Coach Nicole's Butt Blasting Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Straight-Leg Hip Extensions

12 reps, 1 hold, 8 pulses

Keep your abs in, hands under shoulders, and toes pointed towards the floor.

Hinge from the hip as you lift and lower your extended leg.

Exhale to lift and inhale to release.

Repeat one set on opposite side.








Bent-Leg Hip Extensions

12 reps, 1 hold, 8 pulses

Keep your abs in, hands under shoulders, and sole of foot up (towards celing).

Hinge from the hip and keep knee bent as you lift your thigh up, parallel to the floor. 

Exhale to lift and inhale to release.

Repeat one set on opposite side.








Lateral Leg Raises

12 reps, 1 hold

Keep your abs in, hands under shoulders, and toes pointed towards the floor.

Hinge from the hip and keep knee bent as you lift your thigh up to the side, bringing leg parallel to the floor. 

Exhale to lift and inhale to release.

Move to next exercise before switching sides.









Lateral Leg Kicks

8 slow reps, 8 fast reps

Keep your abs in, hands under shoulders, and leg lifted like in previous exercise.

Bring your knee in towards the shoulder, then extend leg in a kicking motion while keeping leg lifted parallel to the floor. 

Exhale to extend and inhale to bend.

Repeat this and previous exercise on opposite side.








Child's Pose Stretch

Hold for 10-30 seconds

Starting on hands and knees, turn your toes under and shift your body weight back, over your heels.

Extend arms forward, relax through your shoulders and neck, and reach through fingertips.

Breathe deeply.

Upward Dog Stretch

Hold for 10-30 seconds

Push yourself back onto hands and knees.

Slowly lower your hips down towards the floor and slightly extend legs.

Pull shoulders down and look up towards the ceiling.

Breathe deeply. 








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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

  • VIAJOY
    thank you for providing us printable exercises. i find it very helpful especially on my part. Kudos Coach Nicole. you really have a heart in helping people like me who is a little bit big, and who wants to trim down. More power - 7/5/2011 1:46:40 AM
  • This is much harder than it looks! Love printable view when working out - 5/2/2010 1:30:41 PM
  • I'm trying this workout as part of 'leg day' this Friday - can't wait! - 9/20/2009 5:54:11 PM
  • Great to have printables, but this one (the butt-blaster) is missing the pulsing action that completes each segment of the exercise. - 7/9/2009 10:32:23 AM
  • Great to have printables, but this one (the butt-blaster) is missing the pulsing action that completes each segment of the exercise. - 7/9/2009 10:30:58 AM
  • SEXYSIZE_12
    I just printed this and I will be adding these to my workout routine, thanks and I'm glad to hear the positive feed back regarding this workout. Keep up the great work sparksters :o) - 7/7/2009 3:18:58 AM
  • Thank you, thank you, thank you for adding a printable option!!! I have the world's slowest computer right now and it hates videos. - 6/14/2009 12:15:40 PM
  • Thanks SO much!! I love this, and after about 3 months of doing this(off and on), I LOVE MY BUTT!!!
    P.S., So does my husband!! ;) - 5/23/2009 1:49:13 PM
  • I TRIED THIS AND WOW IT WORKED I will do it regularly. please can some one help me. how can I add this to my strength plan? - 3/16/2009 1:51:49 PM
  • DOINFINE
    These exercises kicked my butt!! I will put these in my strength workout. Great burn!
    Thanks Nicole - 11/13/2008 11:53:12 AM
  • WOW!!! This was an awesome workout. I included this in my fitness plan today and will definitely do it again. Thanks, Coach Nicole - 9/15/2008 9:43:02 PM
  • I put this in my off days for strength training, and wow! I can totally feel the burn and know that this is going to change my shape. By adding this with my daily walk and every-other-day strength routine and I'm gonna be in shape in no time. I don't think I have any choice but to rest for a couple of days between this exercise! - 7/26/2008 10:18:43 PM
  • Great article. You earn your paycheck, Coach Nicole!! - 6/25/2008 1:07:39 AM
  • MDOTC08
    yes! my booty is burning with desire!! haha
    this exercise is awesome! i felt the burn in places i never thought i had muscles LOL..hopefully i will grow some muscles so i can have a little junk in my trunk =] thanks! - 5/31/2008 11:07:59 AM
  • KRAFTYKHICK1985
    I love this video! I HATE doing squats and lunges (I can never feel them working). First 5 of these I did, my butt was burning!!! Will continue to keep these up! Thanks Sparkpeople! - 3/16/2008 5:51:46 PM
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