4 Exercises for a Rounder, Perkier Booty!

When Juicy J wrote the lyrics, “Bands that make her dance” little did he know he was referring to resistance bands! ;). This little piece of equipment is one of my secrets for creating a rounder, perkier booty. And that is definitely something to dance about!

Resistance bands are a quick and portable way to take your traditional body weight exercises up a notch without stepping foot into a gym! This workout transforms typical booty exercises into muscle-building, fat-burning machines. Bring on the results, baby! Want to take the calorie burn up a notch? Stand on an unbalanced surface like the sand, a padded mat, or pillow. Your core and stabilizing muscles will have to work twice as hard! Complete 1 minute of each exercise back-to-back. Rest for 30 to 60 seconds and repeat 2 more times for a total of 3 sets.

4 Resistance Band Exercises for a Perkier, Rounder Booty

What’s your favorite way to train your tush? Tell me in the comment section below!


Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
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  2. […] a 5 to 10 minute light cardio warm up (walk, jog, elliptical, bike, Stairmaster). Complete your 4 Exercises to a Rounder, Perkier Booty and then 15-30 minutes of HIIT exercise. Get sweaty on the road, treadmill, elliptical, bike, or […]

  3. If these moves get me a booty like yours – I AM SO IN! lol!

    1. Hahaha thanks lady!! Always making me smile xo

  4. i’ll have to get a band then stat! so easy to do at home

    1. Yes do it!! I love my bands 🙂

  5. I’ve never actually thought about specifically exercising for this part of my body. I just feel like I’m doing good if I exercise at all 🙂

    1. Well that’s the first step! But the results really come when you start strength training to build lean muscle 🙂

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