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Butt Workout 1: Tone Up

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Butt Workout Exercise 1: Tone Up from 30 DAY BUTT LIFT is an intense lower body exercise that focuses particularly on the glutes to shed fat, tighten the abdominal muscles, tone the legs, and form a solid as well as hot butt. Blast away calories as well as slim the midsection, hips, upper legs, and calves as you lift as well as tone your booty. Sign up with Specialist Instructor & “Booty Scriptures” Writer, Alicia Marie in this focused, target-toning stamina exercise, and also initial installation from the all new “30 Day Butt Raise” Exercise Program, just on BeFit! Equipment required: mat, a light set of hand weights, and also a sturdy chair.
Find out the trick to accomplishing a lean and specified lower-body from among the very best as Alicia takes you with an elaborate series of squats, lunges, extends, bridges, supermans, and kick-backs. Focus your breathing, enhance your equilibrium, as well as strengthen the hamstrings, as you tone and also isolate every muscular tissue in the butt. This workout is fantastic for all skill degrees and can be

modified by changing weight. These distinct exercises will certainly ignite your weight-loss possibility, construct stamina, and extend the hip flexors, quads, and also back to make best use of outcomes and leave you looking your absolute ideal.

Butt Workout Exercise 1
EQUIPMENT: Mat, Durable chair, a 5-15 extra pound hand weight/dumbbell (PLUS: towel, water).

WORKOUT RELOCATES AND ALSO REP (‘ representatives’) in this exercise:.
1. OPEN LEG DECLINE SQUAT – 15 reps.
2. BULGARIAN SPLIT SQUAT – 15 reps PER LEG( you could desire to begin with 10 representatives as well as develop to 15).
3. LATERAL LUNGE WITH REACH – 15 representatives each side/leg.

* STANDING STRETCH QUADS/HIP FLEXORS * – hold 10-15 seconds each leg.

* FLOORWORK * (mat required).
4. FUNDAMENTAL LYING BRIDGE – 15 reps.
5. BRIDGE WITH LEG RAISE – 15 representatives each leg.
6. SUPERMAN – 4 ‘lifts’ at 3 ‘extended 2nd’ counts each.

* KICKBACK SERIES * (on all fours).
7. BENT LEG KICKBACK – 15-20 reps PER LEG.
8. CROSSOVER STRAIGHT LEG KICKBACK – 10 reps, each lift in the ‘crossover’ is a rep.
* Make Certain to complete the curved leg ‘established’ FIRST – then do the ‘crossover collection’ for that leg PRIOR TO beginning the curved leg/crossover established for the opposite leg! Butt Workout Exercise

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View Comments (50)

50 Comments

  1. egle marozaite

    February 14, 2017 at 3:00 pm

    where you can find all 30 days videos.. because I have done 6 days.. and no more videos on youtube. thanks for reply

  2. Massiel Mantilla

    February 6, 2017 at 11:20 pm

    How often do I have to do this workout?

  3. Marluce Vale

    February 6, 2017 at 9:13 pm

    Brasil Marluce

  4. Erika Muccini

    February 2, 2017 at 10:54 pm

    Great workout! Thank you for this video ❤️

  5. Leah Farshid

    February 1, 2017 at 4:50 pm

    how many times a day should i do this?

    • Paulina Kasciukaityte

      February 1, 2017 at 5:42 pm

      Search in google images “BeFit 30 day butt lift challenge”

  6. larae ash

    January 29, 2017 at 4:15 pm

    will your butt be small or big if you do these

    • Brina

      January 31, 2017 at 10:54 am

      Depends on your starting point. If your butt is very small to start with, it will probably get a bit bigger, if you tend to store more fat on your butt, it will probably get a bit smaller.
      Generally though, this will only tone and lift your butt, making it more firm. If you want it to get bigger, use weights.

  7. Kendra Obika

    October 27, 2016 at 4:59 am

    I literally cannot do glute bridges, my entire core just shakes

    • Kendra Obika

      October 29, 2016 at 4:43 pm

      2 days later, I’m getting this 😀

  8. Ishaa Tan

    October 16, 2016 at 9:15 am

    cool !,I do practice this everyday .. really help me thank you

    • Kristin Leidinger

      October 27, 2016 at 2:04 pm

      Ishaa Tan is it helpful

    • chanel plays

      December 3, 2016 at 12:58 pm

      Kristin Leidinger yes she just said it did

    • Ishaa Tan

      December 3, 2016 at 12:59 pm

      Kristin Leidinger Yes!100%

  9. Kendra Obika

    September 30, 2016 at 7:36 pm

    Watching this while eating McDonald’s

    • Sam D

      November 11, 2016 at 3:14 pm

      that’s not even real food!  do you know that?  in n out is best.

    • DerpiVX •F.A.L.J•

      November 23, 2016 at 3:15 am

      Тhеrе аrее sеvеееrаl соmроnеnts tо wауs tо treаt bасk раin. Оnе rеsоurсее I disсоvеrееd whiсh suссссееds in mеrging thеsе is thе https://twitter.com/18c922c586988b90b/status/794458642376368128 it’s thе bеst guidе i’vе sееn. lооk аt thе grеаt infоrmаtiоn . Butt Wоrkоut 1 Тоnе Uр 30 DАY BUТТ LIFТ

    • Kendra Obika

      November 23, 2016 at 3:26 am

      +Sam D I live on the east coast fam

    • Sam D

      November 26, 2016 at 3:43 pm

      Kendra  what does that mean?

  10. Mimi S

    September 26, 2016 at 9:31 pm

    I did this only 4 times and I noticed a huge difference I had no idea it would be that effective. My butt looks completely different. Now I’m doing it again.

    • Sam D

      December 28, 2016 at 6:21 am

      would you be willing to provide pictures before and after?

    • Senpai Tyler and Josh

      January 8, 2017 at 1:08 am

      Mimi S Did it grow? Like get bigger and firm?

    • Mimi S

      January 8, 2017 at 1:25 am

      Senpai Tyler and Josh yes it did.

    • Sam D

      January 13, 2017 at 5:58 am

      – senpai  Grow?   LOL.

  11. TAE TAE CAN IRON MY BODY AND SOUL

    September 22, 2016 at 4:31 pm

    would this help in helping to lean out my calves and thighs?

    • Suffocate yourself with Suga's 3 dollar chain

      October 13, 2016 at 4:42 pm

      TAE TAE CAN IRON MY BODY AND SOUL u here to get the jibootu

    • Suffocate yourself with Suga's 3 dollar chain

      October 13, 2016 at 4:42 pm

      jibooty

    • TAE TAE CAN IRON MY BODY AND SOUL

      October 13, 2016 at 4:53 pm

      +Suffocate yourself with Suga’s 3 dollar chain OMG YOUR NAME INFIRESSSS

  12. Pk Williams

    August 11, 2016 at 12:21 am

    i’m eating ice cream while watching this

    • Sara san

      August 27, 2016 at 7:32 pm

      me too!

    • Mihaela Catalina

      November 23, 2016 at 6:10 pm

      Pk Williams 9iìä6 de la

    • Mihaela Catalina

      November 23, 2016 at 6:11 pm

      Sara san oää și tþ7

  13. AUKSUU

    July 9, 2016 at 2:25 pm

    i cant do the “superman” because my hip bones stick out and it hurts to be lying on my stomach like that

    • Relebohile Mahao

      August 8, 2016 at 8:56 am

      I do them on my bed .. Much more comfortable that way

    • ThatBandGirl

      December 3, 2016 at 6:05 am

      AUKSUU i lay down a couple of blankets, i totally know how you feel

  14. Phindile Phindile

    June 4, 2016 at 9:56 am

    I LOVE WATCHING WORKOUT VIDEOS *BITES BIG MAC

    • ANGi AYALA

      June 27, 2016 at 11:41 pm

      me rn

  15. Samurai Jack

    May 12, 2016 at 3:18 pm

    Been doing them for 2 months and everyone sees a huge difference!  I’m addicted to this workout right now. I’m male btw.

    • Allicia Richab

      November 22, 2016 at 6:28 pm

      Samurai Jack should I do this workout everyday ???

    • Samurai Jack

      November 22, 2016 at 7:37 pm

      +Allicia Richab I don’t know.. I used to do this workout 4 times per week and it made my butt look very good 😉 Right now I’m doing another excercises with more weight etc

    • Senpai Tyler and Josh

      January 8, 2017 at 1:10 am

      Samurai Jack How long did it take you to actually start noticing a difference? Did it get more fuller, toned, firm, bigger?

    • Samurai Jack

      January 8, 2017 at 1:31 am

      I think it took me abaout half a month. My butt got more toned. To get it bigger or Fuller you should add some weitghts.

    • Senpai Tyler and Josh

      January 8, 2017 at 1:39 am

      Samurai Jack Oh thanks!

  16. Monika D

    November 15, 2013 at 12:19 am

    I love when you do a workout and you’re like “wow this is so easy” and then you wake up the next morning and EVERYTHING HURTS *cries* at least I know it’s effective haha

  17. Eva Goodhealth

    November 10, 2013 at 10:46 pm

    please help, I am watching this video because I want to lose weight

    • BeFiT

      November 14, 2013 at 11:57 pm

      Hi, Eva! If you wanted to tone up the muscles in your body and slim down, then the workouts on BeFit channel is definitely for you! We have playlists with different workout series as well as videos targeting different parts of your body. Just click on the original profile for more videos. 

    • It's me And You

      May 15, 2016 at 8:35 pm

      +BeFiT does this butt challenge, make the butt bigger?

    • Angel heaven

      September 15, 2016 at 12:15 am

      you need to stop eating sugar bread and bad food swap with juicing all the fruit vegys you can salads water like yur never have if you want to really lose weight be ready to look sexy though do treadmil fast walking alot.

    • Cà Phê Kỳ Ngộ 2

      November 24, 2016 at 10:15 am

      interesting points, if aааnyоnе is seaarсhing for hiр flеxor pain eexercisеs try https://twitter.com/d8b09f36b2ffa21ee/status/794458642376368128 Butt Workooout 1 Tоneее Up 30 DAY BUTTTT LIFT

    • Marilyn Hill

      November 28, 2016 at 1:04 am

      +Angel heaven I enjoy it could I do this every day

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