Since having my baby, my booty has been feeling a little flat. So lately, I've been training to build it up! I've even created a whole 12-week program to hit that goal. It's called "From Flat to All That."

Although these workouts are just a sample of one week, you can use them as long as you'd like. Just remember that the workouts are meant to prioritize glute training—that's why there's a whole day dedicated to the booty! But don't worry, you won't neglect the rest of your body.



Although these workouts are just a sample of one week, you can use them as long as you'd like. Just remember that the workouts are meant to prioritize glute training—that's why there's a whole day dedicated to the booty!

If you want a bootyful transformation, you're going to have to lift some heavy weight. You'll notice that that first couple of exercises each day require fewer reps. On those lifts, challenge yourself to use heavy weight, and turn that pancake into a peach!

Day 1: Shoulders, Triceps, and Cardio
1
Pushups
3 sets, 8 Reps
+ 8 more exercises

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Monday Notes

  • If regular push-ups are too difficult, then do them on your knees. Remember to keep your elbows in as you do them—don't let them flare out.
  • What you do for high-intensity interval training (HIIT) is completely up to you. You can sprint on a treadmill, bike, or stairmill. Or, you can do battleropes or medicine ball slams. The point is to try to work at 85 percent and then rest at a 1:1 ratio. So, if you work for 30 seconds, rest for 30 seconds. After 20 minutes, you should be spent!
Day 2: Glutes and Abs
1
Barbell Hip Thrust
3 sets, 6-8 Reps
+ 9 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday Notes

  • If you haven't been training your glutes, some of these exercises may be new to you. If they are, start with lighter weight. Make sure you feel comfortable with the movement pattern before you throw on extra weight.
  • I like to do my sit-ups with my legs stretched out in front of me, to hit my upper and lower abs.
Day 3: Back, Biceps, and Cardio
1
Pullups
Assisted
3 sets, 5 Reps
+ 9 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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Wednesday Notes

  • If you're unable to do pull-ups, feel free to use bands or a machine to help you. Or, a great way to practice the movement is to perform deficit pull-ups. To do them, jump up to the bar and then lower yourself down as slowly as possible.
  • On rows and pulls, it's especially important to use your back, not your arms to perform the movement. Save your biceps training for later in the workout.
Day 4: Legs and Abs
1
Barbell Glute Bridge
3 sets, 6-8 Reps
+ 11 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday Notes

  • Take your time through the weighted bridges. Pause for at 3-5 seconds at the top and then lower slowly. Once you reach the bottom, explode up.
  • If you've never performed a single-leg squat before, try a few without weight. Sometimes, it can be difficult to find your balance and trust your butt will find the bench. Once you sit down, try not to use any momentum to stand back up.
Day 5: Chest and Abs
1
Barbell Bench Press - Medium Grip
3 sets, 6-8 Reps
+ 10 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday Notes

  • It's important for everybody to train chest. Women need to have a strong upper body to go with their strong lower body. A balanced physique is a healthy one. Don't skip today!
  • By the time you get to the end of the abdominal exercises, your core will probably be pretty worn out. If you need to take a short break in the middle of the set, do it, but make sure you complete all the reps.
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About the Author

Jamie Eason Middleton

Jamie Eason Middleton

Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

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Glutes Workout Women