Embracing Resistance: 5 Booty Sculpting Exercises

“What if we used resistance as a platform, as a stepping stone, as a sign we’re getting stronger instead of a reason to quit?”

I was in yoga class a couple weeks ago when the instructor was talking about resistance. I have been obsessing over the idea of using resistance as a platform rather than a reason to quit ever since. I think it’s easy when things get hard to turn right around and run the other direction. However, what if we embraced the resistance and used it as a stepping stone on our way to success? Life is going to throw us curveballs, that’s a given. It’s what we do with them that matters. I love mind-body connections, so while I have your attention on the topic of resistance, I thought it was only fitting we do a couple resistance band exercises.

I love resistance bands for squeezing in some toning when I don’t have a ton of time. They are also very inexpensive so definitely add one to your Christmas list this year and have one handy at home. Here are five of my favorite moves to get you started and your booty burning.

1 // Resisted Glute Bridge

Start in a regular glute bridge position, lying flat on your back with feet flat on the floor and knees over ankles. Make sure resistance band is secured around your knees and simple press your knees against the band while keeping your booty lifted. Yep, this hurts and quick!

2 // Bikini Bottom Sculptor

I’m not really sure what this exercise is called, I just know it helps your booty look amazing in a bikini. Who doesn’t want that? Start out lying on your side, as pictured. Make sure to stack shoulder over elbow and squeeze abs in tight. Make sure your body has a little forward lean and you aren’t straining your neck, knees should be aligned with hip. Simply slide band right around knees and while keeping your feet glued together open and close your knees. Make sure to do both sides!

3 // Split Squat Kick-Backs

Switch to a standing position and put feet inside of band on shins. Start in a split squat stance, which is simply staggering the legs so one leg is a little behind and out to the side where the other is in line with the body. Squat down and stand straight up. When standing up, use the leg that is out to the side to simply kick back against the band. This will force you to balance so hold your core tight and really work the opposite leg as it stabilizes. Keep head and chest lifted. Don’t forget to alternate sides.

4 // Table Top Kick Backs

Start on all fours in a tabletop position as pictured. Keep the band around the front of one foot and then the other foot will be flexed and the band will be around the bottom of that food which is parallel to the ceiling (again, see picture). The leg that is lifted just presses straight up to the ceiling against the resistance. Don’t forget to switch legs.

5 // Fire Hydrants

Remain in the table top position you were just in but instead of keeping the band on your feet move it right above the knees. Make sure your shoulders are over wrists and hips are in line with knees. Lift one knee straight up while keeping the other in alignment, like you’re a dog at a fire hydrant, hence the name! Make sure to switch sides.

Base the number of reps or the amount of times you repeat this circuit on your activity level. I would also recommend adding in some cardio for an added calorie burn. Some ideas would be jumping jacks, star jumps, burpees, skaters, or jumping lunges in between sets! Remember, embrace the resistance. It’s only making you stronger.

For more workouts from Cat, check out these move you can do at home or the gym: 10-Step Muscle-Building Workout, 10-Minutes to Strong Lean Legs, and Spice Up Your Workout with 5 New Moves


CAT GOLDEN started Nine Lives Health and Wellness to help others feel like the absolute best version of themselves. She has a background in pediatric nursing and now does her wellness business full time. She does this through working with individuals and groups conducting weight loss programs, help with athletic performance, increased energy and mindset training. She has been a fitness enthusiast for the last decade and believes that where focus goes energy flows. Focus on gratitude and moving your body and watch how your life can change! (You can also see posts from Cat under The Resource Girls)

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