Butt Workout 1: Tone Up | 30 DAY BUTT LIFT

Butt Workout 1: Tone Up from 30 DAY BUTT LIFT is an intense lower body workout that focuses specifically on the glutes to burn fat, tighten the abs, tone the legs, and sculpt a strong and shapely butt. Blast away calories and slim the waist, hips, thighs, and calves as you lift and tone your booty. Join Expert Trainer & "Booty Bible" Author, Alicia Marie in this concentrated, target-toning strength workout, and first installment from the all new "30 Day Butt Lift" Workout Program, only on BeFit! Equipment required: mat, a light set of hand weights, and a sturdy chair.
Learn the secret to achieving a lean and defined lower-body from one of the best as Alicia takes you through an elaborate series of squats, lunges, stretches, bridges, supermans, and kick-backs. Focus your breathing, increase your balance, and strengthen the hamstrings, as you tone and isolate every muscle in the butt. This workout is great for all skill levels and can be modified by adjusting weight. These unique exercises will ignite your weight-loss potential, build strength, and stretch the hip flexors, quads, and back to maximize results and leave you looking your absolute best. Click here for more Butt workouts:

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

WORKOUT MOVES AND REPETITIONS ('reps') in this workout:
1. OPEN LEG DROP SQUAT – 15 reps
2. BULGARIAN SPLIT SQUAT – 15 reps PER LEG(you may wish to start with 10 reps and work up to 15)
3. LATERAL LUNGE WITH REACH – 15 reps per side/leg

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

*FLOORWORK* (mat needed)
4. BASIC LYING BRIDGE – 15 reps
5. BRIDGE WITH LEG RAISE – 15 reps each leg
6. SUPERMAN – 4 'lifts' at 3 'stretched second' 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
* BE sure to complete the bent leg 'set' FIRST – then do the 'crossover set' for that leg BEFORE beginning the bent leg/crossover set for the opposite leg!
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39 comments
  1. Eva Goodhealth / November 10, 2013

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

    • BeFiT / November 14, 2013

      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

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

  2. Monika D / November 15, 2013

    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

    • Clara, Fódla and Cara / January 13, 2016

      +Monika D yessss

    • Deborah Tang / April 25, 2016

      For women who want to increase your butt size (real bigger), you can try *Imodstyle
      Bigger Butt* (should be on google have a look ) ? I’ve got some amazing
      things about it. *After one year do exercises in gym and see no progress, I
      decide to follow that training. I got a tighter butt in less than 3 weeks.
      I also started seeing about my butt size in first month. My husband also
      noticed a difference and is ecstatic. He always says I am sexier now*

    • Terachi TH / July 30, 2016

      thats why I take analgesic before sleeping ???

  3. Veronica Richards / November 8, 2015

    So today is my first day doing this and I haven’t worked out in so long.
    Lawwddd… I did not know this was going to be so painful. My legs and
    mid-body section shake out of control every time I lift.

    • Glitternightlights / November 25, 2015

      +Veronica Richards same here lol intense

  4. Fee mit E / January 13, 2016

    All these exercises only apply to my thighs, just above the knee. I could
    be doing it wrong but i feel nothing in my butt..

    • milla ollila / March 8, 2016

      Even with leg kicks?? You have to focus on your butt too and activate your
      butt muscles!

    • Latasha Sherman / May 2, 2016

      you

    • Keep Going / June 2, 2016

      Lol

    • Keep Going / June 2, 2016

      You need to learn to use your butt muscles.

  5. Olivia B / February 29, 2016

    This was such a great workout! I really felt it working, and it went by
    really fast. :)

  6. Micah Buzan / March 20, 2016

    I would not want to get kicked by her.

  7. Samurai Jack / May 12, 2016

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

    • Sherene Carroll / May 24, 2016

      I will tell my husband. Heworks out at the gym. As his body is building I
      notice his butt disappearing. This workout should do him good, and for me
      as well.

    • GamerMGO / June 17, 2016

      Of course, you need to build the perfect body to defeat Aku.

    • LoveTaylor25 / July 7, 2016

      Yea i had the same this workout is fantastic!! I was doing this exercises
      together with some diet (just google: “kates fitness journey diet” if you
      want to find it :)) and i can recommend it to everyone. Results was
      awesome, and now i feel great. Good luck! 🙂

  8. Phindile Latoya / June 4, 2016

    I LOVE WATCHING WORKOUT VIDEOS *BITES BIG MAC

  9. Sara Philips / June 14, 2016

    Its the first week and i can already see a changee!

    • Olivia19871 / June 27, 2016

      How many times a day did u do it?

  10. Silvia S / June 19, 2016

    Lmao I’m starting day 2 today and my butt hurts already. I think it’s
    working ?

    • Olivia19871 / June 27, 2016

      Can u feel it while ur doing it??

  11. Caitlin Pickett / July 4, 2016

    Just stumbled upon this 30 day butt lift series today!!! Loving it!!!! Cant
    wait to do them all!

  12. hind nawaf / July 7, 2016

    I’m going to do it for 30 days starting today

    • hind nawaf / July 22, 2016

      So far no big results ?

    • humi m / July 27, 2016

      +hind nawaf how bout now?

    • hind nawaf / July 27, 2016

      +humi m there’s a small change i mean my thighs r bit slimmer that’s it

  13. AUKSĖアウクセ / July 9, 2016

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

  14. Hyuna Bin / July 21, 2016

    day 27 done hard!!

  15. Sarah J. / July 25, 2016

    Are you supposed to squeeze your butt during these exercises?

  16. Jojo Super / July 25, 2016

    This is too hard it makes me cry 🙁 First the chair lunges part is so hard
    because I can’t balance I keep swaying and my foot keeps sliding to the
    back which makes it almost impossible to do it properly, secondly the
    bridges with the leg extending is so hard after doing the previous
    exercises I can barely lift my body up because it feels too heavy and my
    legs feel too weak it feels like it keeps on wanting to go back to the
    floor and I can’t hold it up x( I don’t understand because I used to do
    these with a different group of exercises before and I didn’t have any
    problem with them. Also the superman move is so hard as I can’t lift my
    thighs up off the ground because like I said they feel too heavy and when I
    do try to lift them they get really shaky and they fall back down right
    away x( And what sucks most is that as I finished this workout I didn’t
    feel any pain in my body at all. I was just super exhausted because of how
    much effort I put into balancing and lifting my body off the ground and I
    ended up with nothing but sweat and extremely tired legs. They got too weak
    to carry me I couldn’t even get up on them or walk and I keep falling
    because they can’t bare the weight. please tell me why this is happening
    and what exactly I could be doing wrong 🙁 I was literally crying because I
    couldn’t do any of these properly. Is it too hard for me? should I do
    something easier? This is giving me no motivation to carry on and I keep
    saying “i hate this” throughout the whole thing :(

  17. Daisy Kikim / July 29, 2016

    will this exercise help flatten my belly too?

  18. Alejandra Aragón / August 2, 2016

    How many times at day?

  19. elle natalie / August 6, 2016

    hye guys ,im starting this workout today , coming back in a week or two lol
    … this is the best booty workout ive ever tried . i swear i sweat like a
    pig

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