Develop a Perfect Butt 12 Week Workout for ladies


Tiny Waist & Round Butt Workout | At Home Hourglass Challenge ��

Video taken from the channel: Chloe Ting


Summer Body Workout Plan Perfect Abs, Legs and Glutes

Video taken from the channel: Roberta’s Gym


BUBBLE BUTT CHALLENGE (SEE RESULTS IN 2 WEEKS) | Booty Lift Workout | At Home | No Equipment

Video taken from the channel: getfitbyivana


THE BEST At Home BOOTY Workout // No equipment

Video taken from the channel: Heather Robertson


I Saw Results Within 13 Days of This Workout | (REAL RESULTS + WORKOUT)

Video taken from the channel: Nastassia Ponomarenko


Lower Body Workout | Toned Legs & Butt | 2 Weeks Challenge

Video taken from the channel: Chloe Ting


Hips Dips Workout | 10 Min Side Booty Exercises �� At Home Hourglass Challenge

Video taken from the channel: Chloe Ting

Build a Perfect Butt 12 Week Workout for Women — Tiger Fitness This may be the best butt workout on the planet. Build a better booty in only 12 short weeks using this 4 day per week specialty workout program. This may be the best butt workout on the planet.

Get Your Totally Free 12 Week Butt Workout Program Now. The road to bigger glutes is here! Click To Tweet. Thanks for visiting our “Free Booty Building Workout Plans 12 Week Glute Program”. If you’ve enjoyed this article and find our free butt workout programs to be helpful don’t forget to share us on Twitter or Facebook.

The Best Butt Gym Workout For Women Who Want A Perfect Butt! Nowadays it seems as if society has finally woken up to the fact that a shapely and toned booty is far more desirable than a flat, uneven, bag of bones butt that looks as if it belongs on a Barbie doll. Magic Moves To Build A Butt A New 12 Week Workout Program Using Unique And Magical Moves To Build A Dream Butt. This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. The goal is to help you develop lean and functional muscle tone through foundational lifts.

The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week with a focus on. Push off with both feet, jumping them together, then landing into a lunge with your left leg in front. Jump your feet back together for one rep. Complete as many reps as you can for 60 seconds.

These butt workouts are intended to let you isolate and focus your muscular tension on your glutes to make your butt bigger. Place a box or a step in front of you and stand up straight with your feet shoulder-width apart. Lift your left foot up, step onto the box, and press onto your foot to lift your body weight onto the body and drive your right knee up. Step down with your right foot. Continue for the prescribed number of repetitions.

14 booty-building butt workout moves We then move on to some Bulgarian split squats, which are somewhere between a squat and a lunge. This is followed by a TRX row, to work my upper body. Finall. 12 Week Workout Program – The Right Diet When it comes to getting in killer shape, you also need to think about a diet that supports your workout goals. Since this 12 week workout program is pretty geared towards strength training and building muscle, I’m going to recommend my full meal plan guide – Sexy Flat Abs Meal Plan.It offers a comprehensive full 7 day meal plan which.

I put together this sample workout to help you get started. Note that 66 percent of the exercises target the glutes from multiple angles. The remaining percentage involves compound upper body exercises.

For best results, do a full-body workout—one that includes glute work—four times per week. The regimen below is one example.

List of related literature:

For example, when I design programs for my Booty by Bret members, I provide three full-body glute-emphasis workouts per week, as well as two optional workouts.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Gluteal set-in supine position, legs straight, squeeze buttocks and hold 10 seconds, relax, repeat 10 times.

“Obstetric and Gynecologic Care in Physical Therapy” by Rebecca Gourley Stephenson, Linda J. O'Connor
from Obstetric and Gynecologic Care in Physical Therapy
by Rebecca Gourley Stephenson, Linda J. O’Connor
Slack, Incorporated, 2000

Goddess Squat Series: Strength in birthing squats is key.

“Mama Glow” by Latham Thomas
from Mama Glow
by Latham Thomas
Hay House, 2012

The training payoff: Training your glutes can lift your butt, make it rounder, and give it more shape.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

These exercises produce superior gluteal shape, giving your butt a tight, toned appearance.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

This exercise is good for your butt muscles.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

Exercise consisted of 3 sets of squats performed 3 days per week.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Squats: Holding on to the seatback, sitback with your weight over your heels, pointing your tailbone to the back, hinging at the hips, and maintaining a neutral spine and neck.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Glutes: It’s tough to isolate your butt muscles because nearly every butt exercise also involves the front and/or rear thigh muscles.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • 2020 Hourglass Challenge: Update every day:)<3

    Female, 160 cm tall, 47 kg
    Butt: 88,6
    Waist: 64,8
    thighs: 48
    Day 1: ✅
    Day 2: ✅
    Day 3: rest day
    Day 4: ✅
    Day 5: ✅

  • Day 1 measurements: 38in around my booty and 20in around my thigh
    Day 1: oof this is hard, I’m sore. First workout I’ve ever done where my glutes are actually sore not just my legs!
    Day 2: woke up sore but not terrible, did the workout but I did use a chair for squatting support
    Day 3: crazy sore today, I skipped the leg splits and the lateral lunges bc I didn’t want to hurt myself, Did every other step in the workout though
    Day 4: I stretched for twice as long as I did the other days and I think it definitely helped, I started with the glute bridges and ended with the Bulgarian squares and lateral lunges.
    Day 5: it felt a bit easier today but was still a challenge! I may do another set later today will update if I do
    Day 6: still going strong, it’s getting easier but is still challenging
    Day 7: it’s Sunday and I’m lazy lol I’ll do it tomorrow

  • The first time I did this workout, i definitely thought i wasn’t going to make it. Doing this again it’s starting to get easier for me. �������� I love these low impact workouts. Thank you for all that you do!

  • Roughly how long do we have to wait for good results if we are on a healthy diet (but not starving), age 12, female, anemic, 5’3 and doing this every day. I’m trying to glow up over quarantine!!

  • who else has been doing her workouts for so long now that they’re not even shy to do them in front of their family??����

    it’s not just me, right?

  • when i do the booty taps and like the little rainbow things my lower back hurts instead of my bum, does that mean i’m doing it wrong?

  • Lmao school is online but it starts in less than a week. Gotta start sometime lmao. Imma do this once my period ends, probably 2 more days. Then I’ll start this and try to give updates. Ps I’m flat but motivated ����

  • i think this booty workout is going to work out for me i tried it for my first time and i really felt it!! i will update ya’ll in a few weeks if it works

    edit day 2 of doing this workout at home and i really like it and i’m definitely feeling the workout in my but:)

  • girls will my hips get smaller? bc i dont wanna lose my curves, i want bigger hips, does this work for that too? please answer if u have info ��

  • Doing every other day for 2 weeks.

    Day 1: done✅��
    Day 2: rest day but I’m very sore
    Day 3: ✅
    Day 4: rest day not really sore!
    Day 5: done✅
    Day 6: rest day
    Day 7: done✅

  • I’m going to start an update(don’t know if anyone is ever gonna see this but imma still keep it updated)
    Weight: 157
    Day 1: ✅; also ran on the treadmill for about 20 minutes
    Day 2: ✅; also ran on yhe treadmill for about 15 minutes

  • does anyone else’s hips not dip but are just straight?
    Like my wonky body be lookin like this: l. l
    l l

  • My arms get fcced up when I’m doing fire hydrants ����
    I’m completely new to work outs and stuffs and I feel like hip workouts are more difficult than ab workouts idk why I never feel my glutes while working out and I used to do squats wrong omg my quads would die ������
    Ab workouts make me feel that pain in the right places but for butt workouts I don’t feel them in my butt LMAO

  • DAY 1: hell
    DAY 2: a bit more manageable
    DAY 3: rest
    DAY 4: almost did all of it. Starting to get the hint on most of the exercises that i struggled and it wasn’t as hard to finish.

  • How many tomes am is upposed to dot his, i think im doing something wrong cos everyone is stressing out how hard it is, i hust did this once…and its okay for me..what am i supposed to do more?

  • Día 1: hecho✅
    Día 2:
    Día 3:
    Día 4:
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  • Hi Chloe, could u please suggest which kind of resistance band I can use as im begginer and yet to have toned legs n round butt. Please suggest ☺

  • Everytime I do this video I feel stronger��
    Maybe I’m just tricking myself into believing that, but I swear I couldn’t do all the exercises without taking more breaks… Now I follow along and feel the burn!

  • okk soo…..
    Day 1: it was really hard
    Day 2: it was sooo much easier and I can feel that my booty got stronger
    Day 3: it was hard idk why but I could definitely see some results my booty got slightly bigger and Iam sooo happy about it!!!!
    Day 4: my booty is getting bigger!!! My body is starting to shape nicely and I’m kinda getting abs idk why!!!!!

  • Starting at 94 cm

    Day 1: ✅
    Day 2: ✅
    Day 3: ❌ I will catch on the missing training later
    Day 4: ✅
    Day 5: ✅ I measured my thighs to see if I loose fat there 54,5 cm, I also measured my butt.. for some reason it was 93,5 cm now? (Maybe I measured a different part of my body tho)

  • I think I’m gonna do this for 20 days to be sure and I hope it works! I’ll try to keep yall updated if yall want to

    DAY 1:It hurts so bad! I’m literally not gonna ve able to do it�� but I’ll try… I sweat everywhere!

    DAY 2:

    DAY 3:

    DAY 4:

    DAY 5:

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  • Its my 15th day today and im really feeling my booty and thighs firming up plus my waist from 27 to 25 inch! This workout is very effective! And ofcourse with a proper diet. Thanks to Chloe and her motivational words all through the workout. Don’t give up guys we can all do this!��

  • Its been 1 week since i have strted this workout
    Nd my legs r toned and i have lost inches toooo….
    Thank you ting
    Becuz of u its been a month i have strted working out…
    Nd the abs challenge gave me such amazimg results i have doing ur abs workout from past one month
    And results are bomb ❤️
    Love love

  • the comment section on chloe tings workout vids pass the vibe check✔️ i love that there’s so many ppl encouraging eachother through these comments! you’re all going GREAT sweetiessss

  • if i want to get muscle mass, is this gonna help? cause i’m super thin and i just want a little bit muscle mass. Btw this is not my native language so i’m sorry for mi stupid bad grammar:)

  • Okay, so challenge accepted. I’m gonna share with you my results (you can ask me for photos later so you can compare with me if it works)
    1 DAY: HIIT + this workout + 300 lunges in ladder (150 on each side) -> loooot of sweat
    2 DAY: HIIT + this workout + 300 lunges in ladder (150 on each side) -> still lot of sweat but see progress in making moves

  • I only believe in NextLevelDiet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • Guys! Does this make your hips bigger or does it reduce the hip dips size??? There are so many workouts that get rid of hip dips by making your hips bigger and filling in the gap…TT
    How can we make the hip dips go away (reduce)??

  • Chloe you change my life, I use to hate myself and more my body, and now I love myself, I love my body, I love everything about me, you’re the best person in this world you deserve more than a world… TOO MUCH THANKS CHLOE❤️����

  • i have always been really skinny and insecure about my body. I always start gaining weight but I lose motivation really quick. i’m going to try to do these workouts and I really hope this time I don’t give up.

  • OK so I’m trying to get a flatter stomach before I start school (sept. 1) so I’m doing her 2 week shred
    Waist: 90cm/35in
    Belly: 101cm/39in
    Day:1 super hard could barley do up and down planks but I got it done I also had to take a few breaks
    Day2:up and down planks were a little easier but still hard I took a few less breaks just for water tho
    Day 3: exercises we alot easier didn’t have to take many breaks
    Day:4:i started my period today so I couldn’t do some of the jumping ones in her other vids but I still got most of them done took a lot breaks today��
    Day 5: REST DAY

  • Oh mah God! This is the first time i hav ever done this type of exercise.
    Really! I forget that I was doing exercise or hard work…..uff

  • Please give this a minute guys!!
    I tried doing this workout, my initial measurements were 32 and after 2 weeks of this workout my measurementsdidnt change much, i went down to about 31.5 inches. So this workout was really disappointing because its really tiring.

    But then i stumbled across LUCY WYNDHAM and tried her 7 day leg challenge and i lost 1.5 inches in one leg and 1.2 in the other. The great thjng about her workouts is that they are only 7 mins but you have to do it for 7 days and they have a little cardio, flexibility, some on the floor exercises

    So I decided to come here and help out all those who are trying to make their thighs socially distance ��

    Chloe ting’s workouts are great but i felt they are more towardings making your thighs lean and strong and dont really focus in fat loss.

    So please from a fellow fatty i really really advise you guys to try out lucy wyndham shes a genius and her workouts are really slimming

    If you do try it please dont forget to update me here!! I just want the best for y’all. Go kill it!!

  • Yesterday I started my workout, but I was too tired to post it on here XD. So I will post my second day here! Wish me luck
    85cm-ish (33 Inches-ish)

    Day1 I couldnt do the full workout only about 80% XD Must’ve tired myself out from sitting on my ass all day Lol
    Day2 I finished the full workout! Mah glutes are burninnnn
    Day3 (rest)











    I’m also going to put rest days every 2-3 days, to let my muscles heal.

  • I’ve seen a few people comment on this so I’m gonna do the same. My routine is starting on Monday 17th and it will end the last day of August. I hope you enjoy my daily updates.
    Day 1: ✅I hadn’t felt tired at all til the last 3 sets. I almost died.
    Day 2: ✅This day was easier than yesterday. I sweat a lot and my glutes were burning like they never had done before tho.
    Day 3: ✅ It’s getting a little bit easier. Also I feel my glutes firmer
    Day 4: ✅I didn’t sweat this time. Still getting easier
    Day 5: ✅
    Day 6:
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:
    Day 15:
    Finals Results ��:

  • I am on my last day of Hourglass Challenge!!!

    Did 2 Weeks Shred before…
    And some random videos, depending on my mood before it (by Chloe, without a Callander at that time)

    Starting weight: 72.0 kg
    Current weight: 60.8 kg

    Goal weight: 53 kg

    (Height: 155 cm)


  • day 1: was good
    day 2: was good
    day 3: wanted to die��
    day 4: better
    day 5: did two exercises from day 3 that i missed so i could do them this day was good��

  • have people gotten good results by doing only one set of this workout a day. like some people say that you must do at least 3 sets of this workout a day for results but im not sure. i hope that the sets wont make a differencee.:/

  • My favorite part of your transformation it the legs and booty girl ��imma try your workouts starting tomorrow and imma do it everyday because I need this and I need the motivation to continue my goal is to see results and get to my body I want by
    it’s August 21,2020✌����
    Got 4 months LETS GOOO

  • Ehy guys, i’m gonna TRY to do this even if I’m on holiday, I’ll do this workout every day taking some rest days like if you want me to update ����

  • Ok am I the only one who was totally deceived going into this workout? I thought eh 20 minutes no weights shouldn’t be that bad.! When she said ok we just finished warming up the glutes after the 3rd set of bridges I knew I was in trouble. Booty on ��! Great workout. Don’t let time or lack of equipment fool you.

  • Hey guys. I wondering if any of you could do me a favor and recommend one of her programs to me. I’m currently doing the 2 week shred and I’m on day 10 and I’m honestly not seeing or feeling any results. Idk if its bc I’m an athlete and i regularly work out or what it is but I’m just not feeling it. I’m engaging my muscles, really focusing on working them and still nothing.

    TLDR:I’m wondering if anyone has suggestions for any program for me to follow that is more intense than the two week shred as it hasn’t been working for me. Thanks ��:)

  • FOR THOSE LOOKINGIT BRINGS RESULTS �� in seven days I saw results and I worked out on Monday Wednesday and Friday. Rest days are important too��

  • This is my ideal body type i want, i love chloe ting but she’s too thin in thigh and booty area so gotta change my routine now����

  • okay so ima little confused lol…do we have to do the workouts forever to keep the shape or just for that amount of time? please answer ����

  • So, I’m on day six now and can’t help but feel discouraged, when I read everyone’s comments and doing the workout everyone is saying they are sore and their abs and stuff are burning. But I don’t feel sore or anything like that. I feel like I’m doing the workouts wrong but I can’t figure out what I’m doing wrong then? So yeah. Anyone else feel like that?

  • Hey! I’ve seen alot of girls around my age trying to achieve this body goal. My friend has made a body achievment groupchat on instagram. LMK if you would like to be added. We’ll try and help eachother achieve our goals

  • Chloe: this exercise is great for your side leg and you should feel the burning right there
    Me with my burning body crying because of pain:

  • I was so upset! I was doing this workout video and when I did a squat I felt a pop in the very top of my thigh and I don’t think I can work out for a few days. I was really looking forward to doing this video.

  • I will be posting every day to keep you guys updated on my progress

    DAY 1✅. The pain was horrible
    glutes: 92
    Right leg:56
    Left leg:56

    DAY2:✅. I feel sore
    R leg:55����
    L leg:55

    DAY3:✅. Kinda hurts
    glutes: 92-91:((
    rleg: 56.5
    Lleg: 56.5

  • my experience w this workout:
    day 1->
    thighs: 48 cm
    but:86 cm
    day 4 ->
    I actually see results and I gained 1 kg
    thighs:50 cm
    but:88 cm
    day 8->
    day 12->

  • i’ve been doing this for 3 weeks, if i have to be really honest, it does work. but it does take quite a while to get the perfect results!! i’m still carrying on and waiting for the perfect results, definitely recommend to try this for at least 1 month!!

  • Is anybody else near the end and feel like there has been no progress? I go my hardest (sometimes I feel I can’t, and do low impact), but overall I don’t feel stronger, nor do I feel like it has done anything for me. In fact, I feel mentally worse. I’ve done others and feel like there hasn’t been much progress, but my mentality has never been this bad as it has with this challenge. just wondering if I’m the only one; I feel so defeated.

  • I have fat thighs and this is probably gonna make them bigger and my calves are also a bit muscly/fat then my knee is like skinny which makes my thighs and calves look weird soo

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Ok so I stared doing this workout last Monday, and I take off Fridays and Sunday’s off. Well this so far has worked for me. I have a pretty saggy booty, but I can tell a pretty significant difference. I plan on doing this for another 3 weeks, and adding a second workout with this. I’m happy with the results though!

  • I am starting today:)
    My current weight:54 kg want to lose 9 kg
    Height:5ft 2in.
    Day 1:done
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:
    Like to remind me, so that I don’t forget to do it������

  • Not even twelve seconds in the function n I’m tired out (had to go back make sure I did workouts I was struggling with I did right to a T)��

  • Booty workout is awesome Heather….
    Looking forward to heavy home workouts at home for thighs especially with dumbbells…if possible..

  • Ima log my process and results but REMIND ME cuz ima forget �� I also only did this 3x week ok so ��33” Week 1 Day 1: ✅ phew definitely hurt but pushed through
    Week 1 Day 2: ✅Owwwwww

  • Negative mindset and motivations won’t EVER satisfy consistency that you dream on working on. Remember that this isn’t a contest but a journey to have a wonderful and healthy life. Just a reminder for all of us who needs encouragement. I’m so sorry if this message triggers you… pls don’t hate it.

  • All your videos are so amazing. I’ve never been so consisten in home exercise as I’m since a week. Making the best use of my time in this locked down period. Good job done:)

  • Day 1: ✅ I couldn’t finish the rest it’s to much for mah fat body so I got 11 minutes into it to bring up my own easy exercises but it went well so I’ll update tomorrow

    Day 2: ✅it hurt alot more in my stomach than it did but I managed to get to the end this time! I’m feeling a bit more confident already. I hope this goes well!

    Day 3: ✅it was better it did hurt but not as much. I completed it and this time I’m not the sweaty �� that’s good, still not seeing any rusults but it’s not been long so I might start seeing is soon! update tomorrow.

    Day 4:

  • Starting my workout journey to make it a habit today Aug 10. I’ve completed the workout for the day. Stay tune for the update..
    I won’t be like the other people that haven’t updated. I GOT YOU GIRL!

  • I wonder if anyone here pokes their booty during exercise just to see if our “glutes are engaged” and we see “squeezing” that booteh ��������

  • This workout is acc good! I’ve been doing this workout since July and it’s now august and everyone always tellin me I gotta bubble butt. Just make sure to activate your glutes before hand and have a little warm up and u will feel the burn in ya booty ��

  • Absolutely love your vids Chloe, so thank you for making them! I try to do 3 vids per day, abs & butt/thighs but so far my body measurements have not budged �� it’s discouraging but I’m gonna keep at it because I have gotten stronger. Some of these moves were a struggle for me when I first started and now I can do them all. Even lifting my legs up while laying on my belly! Lol. So, I am proud of that. Now, hopefully some of this cellulite will hurry up and disappear and my butt can lift up just a tiny bit ��

  • Hola hearther quiero felicitarte están padrísimos tu ejercicios los ago diario y dan un resultado fantástico todos están padres ojalá y no los quiten felicidades y saludos de México

  • I’ve done this and I can truthfully say it does work within 13 days. There is progress, and I actually enjoy doing this workout sm that I’m continuing to do it, once you establish a routine and you’re consistent with it, you see results, you’re gonna wanna do it more and more:)

  • I’m trying this (37cm) Day 1: my legs where shaking so much Day 2: legs still shaking but doing good so well

  • Starting my workout journey to make it a habit today Aug 10. I’ve completed the workout for the day. Stay tune for the update..
    I won’t be like the other people that haven’t updated. I GOT YOU GIRL!

  • I used to do this and saw no results but then I did other videos and saw a little results and then lost my butt again SOO I’m going back to this for a week then ima get another workout if I don’t see results, I’m gonna take before and after pics to see if I’m seeing results everyday:)) I’ll also update! Btw I’m 13 years old and i would have a hourglass Shape if it wasn’t for hip dips ����

  • When she said “if you have knee problems I wouldn’t recommend doing this” I got sad bc I have really bad knee problems but I want my booty big ��

  • I’m doing the 25 Days Hourglass Challenge and I decided to share my progress here! You can read it as motivation or while you’re taking a break in between the sets. ♡

    I am a girl, 14 y/o and I barely exercise. I used to work out with the Nintendo Switch game Ring Fit tho. xD

    I do not use resistance bands.

    My starting weight is: 50.2kg
    (I’m not trying to loose weight, but I’ll keep track of it anyway.)

    Day 1 (22.08.): Exhausting! I did both sets and I didn’t skip any exercise I thought would be too hard, I just tried everything. But what the heck are these Up and Down Planks (in the other video)??? I’m on my period rn so it was even more of a challenge. (50.1kg)

    Do I need to do a warm up and a cooldown? Other challenges have those as optional but the 25 Days Hourglass Challenge doesn’t have them included. Does this mean I don’t have to do them?

  • Nothing against Chloe, I love her, but the fact that ppl are ashamed of hip dips (like that’s literally a bone wth) is alarming. Society and beauty standards are pushing us to look like we just got out of a barbie book. If you’re reading this, I just wanna tell you that you dont have to change yourself or anything about you just to fit in. You’re amazing the way you are. Of course, working out is never a bad thing, but DO NOT try to change yourself just to be “approved” by all these standars. Again, the main point is to feel comfortable and confident in your OWN skin.

  • Just did this for the 3rd time, been doing it once a week for 3 weeks in addition to other Heather workouts & am able to see improvement in the ability to complete the sets & able to have more control. Thank you so much Heather you are huge contribution to my home excessive regime ❤️����

  • This workout has been instrumental in relieving my sciatica pain after months of lockdown. Increased mobility after 1 workout. Decreased pain after 1 week. Almost complete absence of pain after 2 weeks of starting the day with this workout. No longer feel that tightened chord down my leg. Thank you for this, Heather! Maybe create a titled workout for sciatica relief in the future?

  • This is literally the best workout. I’ve done some many workout and rarely feel the burn in my glutes. I feel like you feel the burn more when you do floor exercises instead of squats. Thank you x

  • day 1: couldn’t finish but i did most of it had about 2 minutes left I struggled with the knee tucks though! Day 2: I did the full workout! Struggled with the knee tucks and side lunges but I’m learning!

  • My cousin recommended this and honestly… I feel so fucking good! Like when I wear my crop tops I feel better about myself!

    I’ve been doing this for at least 4 days and I feel so happy. I’m doing the progress photos but I’m also measuring my body and honestly I feel confident.

  • Finally, somebody who knows what she is talking about. Nice isolated workout. You create such a fantastic environment. Great pace control, with enough time to transition between exercises and target the desired muscles. I love the fact that you include stretch exercises during and after the routine.
    Seriously, I finally found somebody giving a lesson and helping others to be healthier and stronger, not only focused on making money through Youtube. Thank you, you have earned a subscriber here.


    I am 15, my height is 5’0 ft (153 cm) and my weight is 106 lbs (48 kg).
    My waist is 24 inches (61 cm) and my hips are 33 inches (84 cm). However, my hips are mostly in my behind and not noticeable from the front, so I’m doing this challenge!
    Anyways, I’m gonna put this here and fill out day by day. I’ve completed a few days already so I’ll fill those in too.

    DAY 1: 84cm hips, first day of workouts
    DAY 2: no visible change
    DAY 3: no visible change
    DAY 4: I’m getting ready for bed (I worked out late) and I can REALLY feel my soreness taking place. I’ve been eating a lot of protein right after I finish a workout so that I’ll put on mass, and my body is clearly beginning that process. It’ll be a week or two before I notice, though.
    DAY 5: Workout + measuring — I’m at the same measurements I started at, but I’m staying consistent and I’m really feeling my butt getting sore lol so I’m positive something is gonna be showing up by next week.
    DAY 6: No visible change
    DAY 7: No visible change, BUT, my tape measure is actually BARELY fitting around my hips at this point so I think about 1-2cm of muscle is popping up. Ordering a new tape measure, lol.
    DAY 8:
    DAY 9:
    DAY 10:
    DAY 11:
    DAY 12:
    DAY 13:
    DAY 14:
    DAY 15:
    DAY 16:
    DAY 17:
    DAY 18:
    DAY 19:
    DAY 20:
    DAY 21:
    DAY 22:
    DAY 23:
    DAY 24:
    DAY 25:

    * I’ll stop posting on day 25, and if I see results, I’ll drop my instagram handle to send people the photos so they can feel motivated!

  • so,for me to get motivated im gonna post here rhe results i got.Brb after two weeks.

    day 1:
    done,its so freaking hardddd!!but i can feel that my booty is literally burning��

  • totally an awesome work out. Glutes feel great!!!!!! Very relaxed workout yet effective and tense. GREAT ONE!!! thank you so much.

  • it hurts so it must work but i just have to say that this is the most boring workout i’ve ever done. one and a half minutes of every exercise is just lame

  • fantastic workout! I find it very helpful to hear your guidance and follow-through rather. It makes for a much smoother workout. Thank you so very much!

  • Best booty workout ever! I really enjoyed it and could feel the burn especially in my outer butt (technical term ��). Thanks Heather! ����

  • I’m screaming I got 10 minutes in and had to get up to get a drink and I couldn’t hear out of my left ear and my knees were giving out. I didn’t think I was THAT unfit omg

  • ok so im gonna add this to chloe ting booty challenge that i have been doing for 21 days.
    starting at 97 lets see how it goes im gonna upload each time i do it
    day 1: had to stop 2-3 times to rest and my butt is burning rn but its great i love it!
    day 2: was less challenging then yeasterday but i had a mental breakdown in the middle of it and worked out while crying but anyways still love this.
    day 3: was too lazy to do it oupsis
    day 4: my butt is soooooo sour but i know its gonna be worth it. btw, i hate single glute bridge from the bottom of my heart.
    day5: my butt is burning rn haha and for single glute bridge i have a trick just put your leg (well the foot) on the other one doing the bridge its way more easy and still effective!

  • Hello ��
    I have doing this exercise for 2 weeks. Result is awesome from 88sm to 91. ������
    Thank you for sharing effective workout. ������
    Should I continue to do this workout? Or i have to change the other workout?
    Give me advice, please

  • Workout Order:
    Glute Bridge w/ Abduction 1m30s ( 0:26)
    Single Leg Glute Bridge Right Leg 45s ( 2:04)
    Single Leg Glute Bridge Left Leg 45s ( 2:54)
    Frog Bridge 1m30s ( 3:47)
    Single Leg Glute Bridge Hold With Kick Right Leg 45s ( 5:25)
    Single Leg Glute Bridge Hold With Kick Left Leg 45s ( 6:14)
    Glute Bridge Hold 1m30s ( 7:06)
    Single Leg Glute Bridge With Raised Leg Right Leg 45s ( 8:44)
    Single Leg Glute Bridge With Raised Leg Left Leg 45s ( 9:35)
    Pulsing Glute Bridge 1m30s ( 10:28)
    Total Minutes = 10.5 Minutes:)

  • Holaaa!, termine de hacer las 2 semanas…si bien no aumentaron de tamaño, si mejoraron MUCHO la forma, seguire la rutina, y veré los resultados de dos semanas mas��

  • I started this challenge todayyy and let me tell you it burns like hell haha.
    Current situation: 91 cm

    Day 1: Done (so hard lol)
    Day 2: Done (hurts but not too much)
    Day 3: Done (burns a little less)
    Day 4: Rest day(gotta have some of those as well in order to grow your muscles)
    Day 5: Done(not so hard,second exercise is killing me everytime)


  • Imma do this to monday Friday and take break on Saturday and Sunday Bc my mom and my dad is taking day off there so imma use these as my break ����

  • This has been working for me. For the last 4 days, I can see a big difference.
    Background, I sit all day working, and I had begun working out with this vid. I started the workout this Monday, and I also incorporate chloe tings standing ab workout, and her 2 week abs vid. Today’s Thursday for reference. My butt gotten more shape, btw my butt was completely flat. Like I use to have a nice butt, but then my job had me stop really being active. So I’m excited for the rest of the month!!!!
    UPDATE MONDAY ( Week 2), I started this past week, and can see still more gains! I really do, and I have saddlebags that have also gone down! It’s great!
    UPDATE: Well this really has helped plump my butt up so far. It’s great, and I’m happy so far. It’s almost the end of my two weeks, and please if you have a flat butt, just do it.

  • Sometimes I get angry at chole ting for going too fast. Like bish wait, I ain’t fit as you. But I know she’s doing it for our sake. But I mean Chole.. it ain’t gonna kill you to take a break a little longer ����

  • today is my third day doing these exercises +50 squats everyday and I’m waiting for the results…
    Started with 90 cm
    Day 1 ✔
    Day 2 ✔
    Day 3 ✔
    (It’s so fucking wooww…today I’m at 92 cm)
    Day 4✔
    (I’m going to rest for the 3 other days of this week. See you next week��)


  • I’ve been doing this workout for 2/3 weeks. This workouts amazing!!!! It’s a miracle. I had a booty before but now its huge lmfaooo thank you for this workout

  • It works! I have been doing them for the past two weeks. Ima keep it real I do not do all those sets and number of donkey kicks, I exercise until I feel the pain and I missed a couple of days but my butt has gotten bigger and rounder!! I’m gonna start taking pictures to show my results because Ik what it feels like not to believe the comments.

  • Starting today!
    Day 1: I almost died at glute bridges. My legs were literally shaking. I can barely walk now.
    Day 2: the glute bridges x exercise overall were easier today. Still painful to do, but easier. Also, I could barely climb stairs today. I was sore!
    Please like this comment so I can find it and update it tomorrow.

  • Day 1:✅
    Day 2: ✅
    Day 3: ✅ I’m in painnnn
    Day 5:
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:
    Day 15:
    Day 16:
    Day 17:
    Day 19:
    Day 20:
    Day 21:
    Day 22:
    Day 23
    Day 24
    Day 25:
    Just help me stay on task ye? ��

  • I do a lot of these in my routine, but there was a few I had never done before and by adding them into my routine I now trace the perfect butt work out! Thanks for the upload

  • I will update in 2 weeks. I added more reps.

    Workout starts at 4:36

    20 Normal Squats
    20 Bulgarian Squats (L)

    20 Bulgarian Squats (R)

    25 Side Lateral Lunges (L)

    25 Side Lateral Lunges (R)

    25 Glute Bridges

    30 Glute Bridges with a Leg Extension (L)

    30 Glute Bridges with a Leg Extension (R)

    15 Superman Holds

    30 Donkey Kicks (L)

    30 Donkey Kicks (R)

    20 Rainbow Kicks (L)

    20 Rainbow Kicks (R)

  • this is exactly what i was looking for and i’m so pumped to execute this routine with my cardio and waist train, YASSSSSS i’m about to be SNATCHED ����

  • I’m sorry but those frog glute bridges are a big no no. made my muscles near my crotch hurt, and didn’t even really target the glute muscles. Like just stick with regular glute bridges

  • Just finished the hourglass program yesterday! Although the scale only moved 2.5 lbs, I lost 3 inches from my waist!! I’ve also noticed a drastic difference in my core strength! THANK YOU CHLOE!

  • Alright guys, pray for me. I’m doing this with ankle weights and a super heave rb ����

    Y’all I’ve been doing this at least once a week for about two months and my butt is so much stronger. I’ve even added dumbbells to this routine because I need it to be more challenging

  • heyy, imma do this workout with multiple other+ healthy diet.✨
    Waist: 81cm
    Hips: 101cm
    Thighs: 69cm
    Arms: 36cm
    Day 1✅: HELLA HARD, my booty&thighs were burning so hard, but i did it
    Day 2✅: sore+tired, did it but it was harder than yesterday
    Day 3❌: Decided not to workout today, very tired from other workouts, so i walked about 9k steps
    Day 4✅: feelin much better, my thighs look tighter, more toned from behind, so i think it works
    Day 5:
    Day 6:
    Day 7:

  • I saw a girl here doing daily updates, so I am going to try doing that, to keep me motivated. I have big hip dips, and since I have thick thighs they are pretty noticeable, so I hope this exercises really work.

    Day 1 I did everything with no struggle, I felt my muscles burning, I hope I can still walk tomorrow eheh

  • ok I did video #1, #2 and this one. Today was my first day. I had to do the low impact instead but I feel excited. Let’s see if my body won’t pain tomorrow hahahaha. thanks for this Chloe <3

  • start: 17th August
    workout: this + 200 squats everyday
    current: 100cm || after:

    day1:✅ 100cm, 56.5kg
    day2:✅ 100cm, 56.5kg
    day3:❌ was out and was in pain lmao
    day4:✅ 100cm, 56kg
    day5:✅ 100cm, 56kg
    day6:✅ 101cm, 56kg (yay we seeing growth)

  • Hi, is it true that you have to try other butt workout to make your butt grow earlier than expected. Kasi hindi daw lalaki agad pag usual lang yong workout sakin kasi Feb ako nag simula pero ok naman hindi nga lang masyadong lumaki hehe. Please answer me and give this comment a thumbs up☺️

  • But you have to do gluteus only 3 times a week because if you do it every day it does not grow, is it okay if I do this routine 3 times a week up to 14 days?

  • I got to 5 minutes my butt doesnt feel sore or anything but the area behind my knee hurts so bad and i think i injured it and i cant get my leg straight while its up IT HURTS i am doing this at 2 am lol

  • I’m from India.. I am a dancer and was always athletic despite that I wasn’t seeing a lot of definition in the ab areas. Chloe’s routine has helped me achieve that overall shredded look and also made me stronger. Thank you so much Chloe… You’re amazing ��

  • Bueno, voy a empezar el lunes 17 agosto
    Medida: 85 cm

    Meta: 90-100cm

    Día1: ✅no sentí trabajar mis glúteos así que lo. voy a repetir

    Dia2:✅Creo que antes lo hacía mal, ahora si siento realmente trabajar mis glúteos

    Día3:✅los 12 min parecen eternos con el esfuerzo y el trabajo que hago en ello, me encanta esta rutina

    Dia4:❌no me dio tiempo pero igual me puede servir de descanso para mis glúteos


  • I’m on day 11 of the “hourglass” challenge…this is my second workout that I have to do but my butt iS TREMBLING from the previous workout and fear of what’s ahead
    butt abuse Chloe thanks

  • The countdown beeps: Chloe doesn’t excuse you, I do.
    ( It has been 25 days, and I still switch exercises right when Chloe says what is next qAq )

  • Should I do this Hahaha palagi kc akong sinasabihan Ng flat and I don’t care hahhaha (bat ba ako andito �� bat pati kc yt Alam eyh nirecommend pa hayystt) bukas cguro gagawin ko to or maybe next week or nxt month dko Alam Basta Kung kailan ako sapian Ng kasipagan�� bat ko pa ba kinoment hahhaha Wala skl��bye!!

  • How do I stop it from buffing my thighs??! I’m squeezing my butt but me thighs feel like they are tje ones getting a workout a’d it’s making me paranoid

  • If you’re looking for an easy workout or scared to try one because you think you cant do it, this is the one to do. First time doing it and I was able to do it through. You guys got this. But if your looking for a hard workout to show results fast, I dont know if this is the one for you. I’m doing this one in the morning and a chloe ting one at night.

  • Day 1: It hurt and I had to skip one thing, I did it a second time and made it through
    Day 2: made it through without stopping.
    Day 3: I made it through, I felt it more becuase i’ve been doing it more
    Day 4: It was easiar and I see improvement!
    Day 5: I’m seeing more improvment! is easiar to do.
    Day 6: I fixed my form on some things so it was harder but i lost 3 pounds.
    Day 7:

  • Thank you, even though I have to keep crawling before I get to where I was, no every one I am not ashamed of saying this, ����, happy and refreshing, till next time…

  • I used to be fat, many mocked me. I decided to do exercises. I found this and I’ve been watching exercises over this for nine months now!!! Now my mother and dad are telling me I’m thin, I keep going

  • I have always had problems with belly fat. After just one month of following diet plan from NextLevelDiet, I can almost see my six pack. Don’t wait, take your plan now!

  • It’s day 3 of me doing these exercises and it was a lot easier than the first days but the leg drops still kill meeeee and i actually feel the burn when i do them i think it’s still early to talk about results (i don’t see any yet) but i’ll keep you guys updated

  • I loved this workout! I had never done the butterfly bridge or the leg lift with the toe pointing towards the floor; my god, I’ve been trying to reach this area in so many less effective ways! I also loved that these sequences worked my glute muscles to exhaustion, but didn’t make me super sweaty. I have done some other 20-min booty workouts (pam greif) that are awesome but harder to work into my schedule if I don’t have time to shower/do make-up after. Thank you!

  • Hey Ting Ting �� >°ω°<
    * sorry but that’s actually cute��*

    Would this workout bulk up coz I already have huge thighs, tbh whole lower body itself and makes my upper body look way smaller ������
    Will this also loss calf fat too?

  • Doing hourglass challenge
    Day 1felt good cause i did workout
    Day 2more intense than yesterday, no soreness from yesterday and overall good
    Day 3no soreness from yesterday and rest day
    Like for reminder/motivation

  • I’m 50 girl but I am gonna try, trunk is getting heavy Lolll I find when I see things with short work time and maximum yield. I’m encouraged. This is so Jane Fonda.

  • I need a glow-up so lets do this
    (I also added 3️⃣0️⃣ squads and 4️⃣0️⃣ donkey kicks)

    (35 inch)
    Day1✅ really tired and my booty hurts ��
    Day2✅ it doesnt really hurt anymore and it felt a lil easier today
    Day3✅ pretty easy today and i decided to also add 30 squads and 40 donkey kicks����
    Day4✅it was a very hot day today so i got really tired BUT i did it��
    Day5✅ Done❗��

    august 9:
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    september 1:
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  • I’m happy because swordworm on IG gave me the shock of my life…At first I doubted if they could actually hack my gf Snapchat account..Suprisely I gained access to her account without her knowledge…. swordworm is the best I can say.

  • День 1 ✓ Смогла сделать только до седьмой минуты…
    День 2 ✓Сделала полностью, но потом еле как дошла до кухни, что б поесть
    День 3 ✓ Сделала с одним перерывом
    День 4 ✓ Сегодня намного легче, чем в прошлые дни, делала без перерывов

  • Omg im so happy right now I’ve been looking for a good workout for me to do because I’m 11 and I was 95 pounds and now I’ve lost two pounds my first day!!!!

  • Ima update you guys on my journey to the end of these 2 weeks ��
    Day 1; today was hella hard and it’s just the beginning bro wtf �� but i was ✨ shaking ✨.
    Day 2; today was good it wasn’t as hard i definitely felt the burn in my bottom thigh i probably did it wrong LMAO but to me that means it’s working ��
    Day 3; i think i did it wrong…
    Day 4;
    Day 5;
    Day 6;
    Day 7;
    Day 8;
    Day 9;
    Day 10;
    Day 11;
    Day 12;
    Day 13;
    Day 14;

  • Did u guys warmed up first before doing this workout routine

    (I’m not pyhsically fit, easily gets tired, and also this is my first time to do a workout)

  • This is my sixth day doing hourglass challenge and I’m already seeing my butt becoming nice and round and my abs are burning so badly

  • 4:37 (13 sentadillas)
    5:22 (14 repeticiones por pierna “sentadillas búlgaras divididas”)
    6:44 (18 repeticiones por pierna “estocadas laterales”)
    8:18 (16 puentes de glúteo)
    9:04 (21 repeticiones puentes de glúteo de una pierna)
    10:19 (6 salto de Superman)
    10:57 (23 patadas de burro)
    11:35 (13 patadas de arco iris)

  • This was actually the perfect difficultly level for me! A fun challenge. The fire hydrants really got to my outer and inner thighs like sheeeesh

  • I’m starting this workout to see result�� I’m going to update every day
    Start: 81cm

    Day 1: almost die, but done✅
    Day 2: it was little bit better (not too much), done✅
    Day 3: im so tired today, so i get rest day✖
    Day 4: done✅
    Day 5: done✅
    Day 6: done✅
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:


  • The fact that you’re so underage makes me feel even worse about myself �� because I’m in my mid-20s and I hate that I’ve gone this far without taking my body’s health into consideration actually doing something about it. Especially my flat pancake butt. Good for you girl keep going, it’s keeping me inspired and motivated and actually exercising.

  • Day 6 here and it’s actually getting easier? I still sweat like an idiot, but I can now finish these exercises. Not to forget that I think I can see some results now. Guys, if I can do it with a hip disability, so can you! You’ve got this!

  • I’ve been doing this for about a week and honestly I didn’t measure but I don’t really feel the burn on my gluteus? My knees kill me after the workout but idk if that’s just because my family has a lot of knee problems…

  • Just boked a plane ticket to Greece and I’m leaving in 3 weeks. Quarantine got me hard!! Gained 10kg. I will do this workout probably every other day + abs on the same day. On the second day I will do arms and back. I will also try to add some walking/hiking/running.
    Day 1, August 8th
    76kg, Hips 109cm, left leg 69cm, right leg 68cm
    Day 1: ✅ did 15 reps of each exercise. It wasn’t super easy but it wasn’t hard either.

  • What is she doing with her back??? Especially with the glute bridges?? Why does she arch it like that? Ive never seen anyone else do it like that.. is it safe?

  • Day 1:�� I did almost the full workout (hourglass challange) I didn’t manage to finish the 2nd workout.
    Day 2:�� Same story as day 1 but I felt like I could keep it up longer.
    Day 3:�� Was a rest day but I tried to do the workout of day 2 but then fully and I accomplished.
    Day 4:☺️ Started off with yoga before the workout, After that I almost accomplished the full workout, I only struggled with the last one, but I’m making a tiny progress and I can sleep better at night.
    Day 5:�� All of the muscles are hurting pretty much. This workout wasn’t too hard and I finished it without skipping a part of the workout.

  • So it’s Aug.21.20. The day I decided to grow my body.
    So my butt is around like 86-87cm. And my first day of school is on Sept 15th. So I’m trying my best to glow up lmao
    I will probably not gonna put here all my 2 weeks schedule, but I will tell u the results!

  • Day 14. I don’t have resistance bands, but I do have a 45 lb preschooler jumping on my back during planks and belly during bridges. Any port in a storm, eh?