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✅ The workout is aimed at toning your tummy and tightening that booty, using only your body weight. If you stick to the rest periods, it should only take you 10-15 minutes. You should do the sequence three times, with a two-minute rest in between each full round. For the first week do the routine three times. 🚨 The goal would be to add one round per week, so the first week do three rounds, the second week do four rounds, and for the third week do five rounds!



1. ✅ SQUATS (x 20): Start by standing with your feet shoulder-width apart, then lower your body as low as possible, pushing your hips backward. Then push yourself back up to your starting position. Make sure you go slow and steady on the way down, and controlled on the way up. Do 20 squats in total, with a 10-second shake out.


2. ✅ PUSH UPS (x 10): Start by placing your hands shoulder-width apart, with your chest to the floor and your legs extended (or if you’re a newbie like us, go on your knees). Keep your body in a straight line as your lower your chest to the floor, bending only your arms. Then lift your chest back up so that you return to your starting position, making sure you always keep your body straight (no booty in the air) – the same tempo, slow on the way down, controlled on the way up. Do 10 of these, followed by a 10-second rest, then get back on your feet.


Bubble Butt 5 Min Workout
Bubble Butt 5 Min Workout

3. ✅ REVERSE LUNGES (x 10): These are the same as regular lunges, but instead of stepping forwards you step backward (better for the booty). A lot of the time when people lunge, their stance isn’t narrow enough. The closer your feet are, the harder you have to work to stabilize yourself. When you lunge, make sure your torso is moving up and down rather than pushing it forward. This will help you remain balanced, and allow you to shift your weight through your foot. Do 10 on each leg, then shake it out for a 10-second rest.


These exercises It’s designed to slowly warm up your lower belly to reduce the cramping so you can enjoy moving your body and the happy endorphins that go with it. I’ve included 3️⃣ stretches & 4️⃣ gentle exercises. Feel free to repeat the whole thing a couple of times (or once) or just repeat the exercises once you’ve already done the stretches.


1️⃣ Cat/cow x slowly move through these motions for about 1 minute.
2️⃣ Childs pose x gentle move around in this for 1 minute.
3️⃣ Camel pose variation x both sides slowly to release any lower abdominal tension.


Brazilian Butt Workout for Women
Brazilian Butt Workout for Women


1️⃣ Froggy squats x 15.
DR (diastasis recti) & pregnancy friendly.

2️⃣ Knee openers x 15 each side.
DR friendly, NOT pregnancy friendly.


3️⃣ Kneeling reverse flys x 15 each side.
For DR & pregnancy friendly option swap this for a standing position bent over at the kitchen bench.

4️⃣ Kneeling push-ups x 15.
DR & pregnancy friendly.

And yes your bottom is to be poking up in the air. This is to keep the pressure off your lower abdominal muscles so you can enjoy a nice upper body burn without aggravating your poor tummy.

10 Min Booty Blaster & Home exercises
10 Min Booty Blaster & Home exercises
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