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 Best Butt Toning Workout

Workouts for Women

Lift & Tone your Butt in One Week!

Single-Leg Romanian Deadlift 
Plank with Leg Raise
Hamstring Curl
Dumbbell Squat
Week One: Do each exercise for 20 repetitions on both legs and repeat for a total of 4 sets.
Week Two: Deadlifts and squats – make them heavy and complete 8 reps on both legs – bodyweight – 20 reps on each leg. Complete a total of 4 sets. 
These Butt toning exercises are great to add onto your leg day or when you’re in a rush and can only do a short workout.  
Looking for a killer ALL BODY TONING WORKOUT? Check out


Join the discussion 25 Comments

  • chris says:

    Sorry, but where can I find the instructions for the “lift and tone your butt?”

  • susan says:

    Amazing workout! Did it today and LOVE it!!!

  • Diana says:

    Do I do this daily for one week?

    • Flavia says:

      That would be a great idea! If you are used to doing a lower body workout, you can sub this workout in for the next 3-4 weeks as well.

  • Tracy says:

    On 2nd wk do I do 8reps on each leg followed by 20bodyweight reps x 4sets?

    • Anna says:

      Hi Tracy,
      On week 2 for the deadlifts and squats you go heavy and only do 8 reps on each leg for that set. For the other two exercises you do 20 reps per leg.
      All the best!
      Anna, CPT, FF Specialist

  • Bea Selwood says:

    Sorry but I’m confused too….deadlifts and squats on each leg???

    • Anna says:

      Hi Ladies, sorry for the confusion.
      For the squats on week two you will do 8 reps total. Not on each leg as you are doing both legs at the same time.

      For the deadlifts we are doing single leg Romanian deadlifts so you are to do 8 on one leg then 8 on the other leg.
      Hope that helps. All the best,
      Anna, CPT, FF Specialist

  • Lisa says:

    This looks like the type of workout I’m looking for! I’m a beginner with workouts and wanted to know how heavy the weights should be in order to see results.
    I can’t wait to start!
    Thanks so much in advance!

    • Flavia says:

      Hey Lisa! You should feel that the last 2-3 reps of the exercise is tough. That’s how you know the weights are the proper amount. Have a great workout.

  • Tracy says:

    Thankyou.. Iv got it 🙂
    And I’ve felt the difference just doing it 2-3x a week.


  • Betty says:

    Can you do full body and curvalicious at home? I’ve seen clips and they both look like some gym machines etc are needed? Which program is better for toning your butt? Also, If I’m realistic and honest I can only commit to 4 w/o a week. Should I still bother? If so, how would I modify it? Please advise. Thanks!

    • Anna says:

      Hi Betty,
      Both of Flavia’s programs come with complete at home workout guides. All you need are some resistance bands, dumbbells, and a stability ball. They are both great programs that will shape and tone your entire body, check out this article Flavia wrote explaining the difference between them: If you can only workout 4 days per week that is perfectly fine you would just do days 1, 2, 3, and 4 that week then next week do days 5, 1, 2 , 3 and continue on like that.
      Hope that helps!
      All the best,
      Anna, CPT, FF Specialist

  • Jabeen says:

    Hey Flavia,
    Are there any programmes women can use for butt building that combine dance with exercise?
    Thank you 🙂

  • cialis says:

    B) You agree not to use this service to spam,
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  • Cheryl says:

    Hey Flavia
    Just wondering what is the difference between your full bodylicious program and your curvalicious program ??



    • Anna says:

      Hi Cheryl.
      Thank you for your interest in Flavilicious Fitness.
      Full-Body-Licious is more geared for fat loss and involves full body workouts in every workout. Curvalicious is a fat loss system but it is geared towards giving your muscles shape as we incorporate different rep ranges and lift heavier weights for some exercises to stimulate muscle growth.

      Also, Curvalicious is targeted towards one muscle group at a time so the workouts are more body part specific.

      Flavia wrote a blog post with further details, have a look:

      Full-Body-Licious: This 8-12 week program will help you lose weight, tighten your entire body and will not make you seem like you are on a diet. You can find the online program here:

      Curvalicious: Will give you feminine curves in all the right places. No more looking like you went on a starvation diet. This program will give your muscles that toned look that every female desires. Want to look like you workout? Grab Curvalicious here

      Let us know if you have any other questions- we’re here to help! 🙂
      All the best,
      Anna, CPT, FF Specialist

  • Heather says:

    Hey there!

    I have trouble balancing for the single leg deadlifts. Will performing the move with both feet on the floor have the same effect? Also, where is a good place for a beginner to start on balancing?

    • Anna says:

      Hi Heather,
      Yes that will be fine to have both feet on the floor to start. As your muscles get stronger your balance will get better. Continue working on the balance exercises Flavia demonstrates in her programs/blog and you will get better and better. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Gina says:

    Hello I am just wondering if using dumbbells will make my butt and legs have big muscles or will it make my butt smaller. I want to have a toned butt but I don’t want it to be bulky and muscly, the same thing with my legs and thighs. Can you please tell me if this will make me bulky or just toned?

    • Anna says:

      Hi Gina,
      Using weights will not make your legs and butt big and bulky. It takes years and years of intense training with really heavy weights to achieve that look. Using weights on your legs will help strengthen and tighten the muscle while also increasing your metabolism so you burn more fat.
      All the best!
      Anna, CPT, FF Specialist

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