If you are looking to get a slim waist and want to know how to get a bigger butt at the same time, this hourglass figure workout is ideal for you. This routine will help you learn how to build curves, get ‘slim thick’ or just get a small waist and big butt.

The exercises in this workout for a bigger butt will help you get a slim waist and booty with a three-pronged approach. First you will do a set of glute building moves. Then you’ll do some double high knees which help you with how to get a smaller waist and bigger hips by helping you shed body fat. Then you’ll do some more targeted glutes work to teach you how to get a bigger butt. Then finally you’ll do some weighted sit ups to get that small waist.

If you are a beginner try to do 1-2 rounds of this hourglass figure workout. If you are more advanced you can try to do 3-4 rounds of this workout for a bigger butt. If you are looking for a complete program to help you learn how to build curves and slim your waist, check out our MAX/Shred program

Here are the exercises to help you get a slim waist and big booty:

1) Bulgarian Split Squat (left leg)
2) Bulgarian Split Squat (right leg)
3) Double High Knees
4) Circle Glute Lifts (left leg)
5) Circle Glute Lifts (right leg)
6) Sandbag Sit Ups


  1. Who does sit ups in this day and age? Let alone weighted sit ups. Perfect for herniating your discs.

  2. why you are at the living room? cuz you (most women) are a typical goodi goodi women, who working at home and take care of children who does not have time to go to gym? cant you do that in the gym at break that fucking shit norms?!

  3. I feel horny after watching this

  4. Hey ladies, I’m a personal trainer and I’ve been teaching group classes for a few years as well. From my experience of trying to grow my own pancake skinny girl butt I’ve learned that heavy hip thrusts are the absolute best way to build glutes. There are many variations to this move: single leg, staggered leg, using a barbell, a dumbbell, doing a bridge from the floor, etc but it’s is by far the superior move to stimulate gluteus max growth. You can even add a loop band for more gluteus medius engagement. Bulgarian split squat is fine to add in later, just make the hip thrust your main focus.

  5. WARNING: CLICKBAIT: These exercises do not — I repeat — DO NOT build large glutes and to advertise this workout as such is misleading!

  6. This looks really good. I can see that it tones the waist, but what about the buttocks? Thank you!

  7. Love Athleen XX for women…I also like my 7minute app workouts…never been a gym person…So I am on a journey…I'm 52…lost 55 lbs in the last 2years and 4 1lbs away from my "healthy BMI weight range". I just bought booty bands for and keep wondering if I should return it and just trust the process. Do you have an opinion?

  8. Exercice number 1 and 2? To me it was only 1

  9. Is there any workout for chest and avoid fat loss from boobs and make them bigger ?

  10. Very nice ma'am.
    Ma'am i do knee exercises but my knee hurts alot and frequently i just did the wrong postures, so ma'am can u recommend me knee exercises which do not hurt my knee and are easy. Please help me!! I will be so thankful if u help me. Best of wishes

  11. What do you mean by 18 rounds ? I thought it was 3?

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