Getting your butt in gear can be done without squats, or even standing! This lazy girl booty circuit with resistance bands is one of my favorite (and most effective) ways to tone and tighten your backside. You’ll feel the burn almost instantly, and can do this home workout anywhere!
FULL INSTRUCTIONS BELOW.
Sometimes a girl just wants to sit in front of the TV and get a sculpted butt. Anyone? I mean, can it BE that easy?!
Not quite, but just because you may not be sprinting, squatting, or climbing stairs doesn’t mean you can’t tone your booty. In fact, this lazy girl booty circuit with resistance bands is a fantastic ‘living room’ workout you can do while playing with your kids, or binge watching your favorite new series on Netflix.
These resistance bands are the same ones I use when teaching barre and I adore them. Easy to transport, lightweight, and such a simple piece of equipment that’s SO effective. I promise you won’t regret buying these once you start incorporating them in to your weekly routine. And when you need other inspiration, try this 15 minute resistance band booty workout too!
Purchase your own set of resistance bands HERE.
Each exercise of this lazy girl booty circuit with resistance bands consists of 20 repetitions before moving on to the next. And if 20 is too much, start out with 10 or 12 then build up!
A few notes about form:
- make sure your belly button is cinched in towards your spine during all of these exercises. No hanging belly! This will not only help engage your core, but also protect your lower back
- when on all fours, make sure your hips are squared with the floor. Do not let the hip of the working leg rise. And keep your hips slightly tucked under – no large sway in your lower back. This ensures we focus on the BOOTY
- pay attention if your feet should be flexed or pointed, and be sure to fully extend your knee if a move requires it
- place the resistance bands around your thighs, roughly six inches or so above your knees
Lazy Girl Booty Circuit with Resistance Bands
Donkey Kick Lifts
Start on all fours and bring your left leg off the ground, heel as close to your seat as possible with a flexed foot. Your left knee should be bent at 90 degrees and knee parallel with your left hip. Next, gently press your foot up towards the ceiling only 2-3″ inches, then back down. Do 20 lifts before moving on.
Extended Leg Lifts
Extend your left leg, foot still flexed. Gently lift your leg 2-3″ then back down to the original position. Squeeze the left side of your seat the entire time. Do 20 leg lifts before moving on.
Bend your left knee slightly, the press your heel back and extend your leg, squeezing the left side of your seat with the extension. Pretend as though you are pressing against a wall with your left heel during the extension. Do 20 knee bend/extensions total before moving on to the next move.
Fire Hydrant Lifts & Pulses
Bend your left knee and position it slightly behind your right knee (foot still flexed). Next, lift your left knee out to the left side, still focused on keeping your heel as close to your seat as possible. Then lower the left knee to meet your right. Do 20 repetitions, then after the 2oth rep, keep your left knee out and elevated and complete 20 additional pulses, lifting the knee just a few inches upwards with every pulse.
Lie on your right forearm and right hip. Point your feet and keep them together as you raise your left knee up, executing a clamshell. Lower your left knee to meet your right and continue this open and close movement for 20 repetitions before moving on.
Stacked Leg Lifts
Extend both legs so they are parallel with your hips. Flex your feet and lift the left leg up as high as you can, then lower back to meet the right. Do these lifts 20 times before moving on to the final exercise below.
Similar to a regular clamshell, keep your feet tougher (and pointed), but this time lift your feet off the floor and open your left knee up, then lower to meet the right all while keeping your feet elevated the entire time. Your right knee may also press inwards and outwards slightly to assist. Do 20 repetitions.
Now start all over, doing the same movements on your right side. Repeat this lazy girl booty workout with resistance bands 1-2 times through for the ultimate backside scorcher!
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