Do you think you are too old to get a perky booty? It’s not true!
If you are older than 50, is it too late? No! Age does not matter!
Can I get a perky booty working out at home? Yes!
As a personal trainer, I get asked these questions all the time, and it is NEVER to late to workout and obtain a perkier booty! Why do women want a firm, round booty? Because, “strong is the new skinny” and women want shape with muscles as they have a tendency to be viewed as healthy! Have you seen the rise is booty surgery? It is ridiculous and anyone can have a healthy, strong booty with consistent (YES you must keep up with it!) lower body workouts! Benefits to you, when you add extra muscle to your body, you feel stronger, more sexy and your clothes usually fit better. I totally understand this, because I am 53 years old and the older I get, the younger I feel when I workout and build my outer strength (muscles) and inner strength (confidence). Remember ladies, if you don’t use it, you lose it . . . so get ready for a fun & challenging Booty Building Workout!
In the past, the media put pressure on women to be thin & shapeless, which required most women to starve themselves and/or eat very little food and usually only partake in cardio for their workouts. I love how women are accepting their bodies in a womanly way and bringing shape back into their figures! It is a known fact that women carry more fat in the bodies than men and most of the weight is usually in the middle section (abs, thighs & booty). So, if you learn to focus on building up the muscles, especially in your booty (a.k.a glutes), you will see it gets perkier, and with this hard work the fat reduces by getting replaced with healthy muscle!
ARE YOU READY TO SEE HOW TO BUILD YOUR BOOTY? VARIETY IS KEY!
Here are some pieces of equipment you can use during your workout to get faster results! You have the Top 8 Exercises for Building Your Booty from some of my other workouts programs and you can perform each of these at home.
TOP 8 Building Booty Exercises
Equipment Used: if you need any of the equipment, there are links at the end of the blog, for your convenience.
1️⃣ Curves Ahead with resistance bands: Stand straight with shoulders back, core tight and engaged (tuck your booty in, with abs muscles held tight to protect your lower back). Place the resistance band around your ankles, flex your right foot, keeping the left leg straight with the booty tight. Very slowly, raise the right leg until the band permits you moving higher, then slowly return to starting position, yet stopping right before you foot touches the ground.
DO: 3 sets of 15 reps. on each leg
2️⃣ Bend & Build Your Booty with resistance tubes: Locate a sturdy pole/tree outside or sturdy piece of furniture inside, and wrap the resistance tube around it. Grab the handles of the tube with both hands keeping both feet directly below shoulders. Slowly lower to a squatting position, letting your arms extend straight ahead, while keeping core tight, then very slowly raise to starting position, concentrating on using your booty muscles to stand up.
DO: 3 sets of 20 reps
3️⃣ Build Your Booty with your Bodyweight: Lunges are excellent for booty strength! Stand upright with shoulders back, core tight and feet in a lunge position. Slowly lower into a lunge, making sure the front knee does not extend past your foot. Once your knee gets close to the ground, slowly raise back up to starting position raising slowly using your booty muscle to return to full extension.
DO: 3 sets of 20 reps on each leg
4️⃣ Curl for Curves with resistance bands: Lie face down on the ground, with resistance band around your ankles and your shoulders placed directly above our elbows. Keep your core engaged to protect your lower back. Slowly curl your right foot bringing it as close to your booty as you can, squeezing your booty extra hard at the top of the move, then slowly return foot to starting position.
DO: 3 sets of 15 reps on each leg
5️⃣ Kick Your . . . Kettlebell for strong booty a.k.a. wood chop : Grab a kettle bell (or dumbbell) with both hands (either by the handle or ball) keeping your knees bent and about shoulder width apart. Your core should remain tight during the entire movement. Twist at the waist bringing the weight to the right side while lowering into a low squatting position and then raise the weight above the left shoulder while twisting at the waist. Slowly return by bringing the weight back to the lower right side of your knee. This is one full movement.
DO: 3 sets of 12 reps on each side
6️⃣ Slide away for slimmer sexy booty with the slider: Sliders are a great way to build muscles + increase heart rate. Place both feet on sliders, bending at the waist while keeping shoulders slightly elevated and core tight. Bend both knees in a squat then in a quick movement slide your right foot out to the side then bring it back to the left foot and squat. By moving quickly you will also get your heart rate elevated.
DO: 3 sets of 25 reps on each leg
7️⃣ Squat & perk up your booty with resistance tubes: Grab the resistance tube handles, place your feet on about shoulder width apart, then bend into a squatting position. Keep your core tight and engaged the entire time while slowly lowering your booty backwards (as your weight should be in your booty not forwards in your knees) and shoulders upright. Lower until your booty is about parallel to the ground, then very slowly elevate to starting position.
DO: 3 sets of 20 reps
8️⃣ Define with dumbbells: Stand upright and hold onto a stable item holding with your right hand to keep your balance. Grab your dumbbell and place on the outward (left leg) quad, while being your knee. Slowly elevate your leg until knee is about parallel to the ground, then slowly lower. Then transfer the dumbbell to the inner quad muscle, still keeping your knee bent. Slowly elevate your leg with a very small and controlled movement.
DO: 3 sets of 15 reps of each movements on each leg
EQUIPMENT USED IN ABOVE WORKOUT: (You can also click here or on the FitShop tab above to see more fitness equipment.
Resistance Bands:
Resistance Tubes:
Kettlebell:
Sliders:
Christie “your personal trainer to help YOU Get Fit & Stay Fit” (and build you booty)
This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.
GREAT…makes me want to be there. 😘
Yes me too!