Let’s be honest: who doesn’t want to feel strong, sculpted, and confident in their favorite shorts or bikini? The good news? A toned booty isn’t just about aesthetics — it’s a sign of strength, stability, and overall vitality. I’ve worked with hundreds of women to help them feel amazing in their bodies, and these are my go-to tips for building a perky, powerful booty that feels as good as it looks.
Ready?
1) Prioritize Glute Activation
Before you jump into squats or lunges, make sure your glutes are actually working. If you spend a lot of time sitting (hi, desk life), your glutes might be underactive. That means your back or thighs might take over — and your booty won’t get the benefits.
Try this: Add a few minutes of glute activation to your warm-up with moves like:
- Glute bridges
- Donkey kicks
- Clamshells with a resistance band
Activate first, then train hard.
Tris This video on The Studio + : 5 min Glute bridge
2) Don’t Skip the Basics — They Work
You don’t need fancy moves to get results. Squats, lunges … when done with proper form and intention, these exercises are incredibly effective for sculpting the glutes.
Pro tip: Think about pushing through the heel and squeezing at the top. That mind-muscle connection is key.
Try this video on The Studio + : 5 min booty
3) Focus on Form Over Reps
You don’t need to do hundreds of squats to see a difference — but you do need to do them right. Quality always wins over quantity. When you move with precision, control, and intention, every rep becomes more effective.
My advice:
- Slow it down
- Breathe with the movement
- Keep your posture strong
- Think about your glutes doing the work (not your thighs or lower back)
Better form = better results. Every time.
Try this on The Studio + : 30 min lower body Barre
4) Nutrition: Fuel Your Muscles
If you want to build and define your booty, don’t starve yourself. Your glutes are the largest muscle group in your body — they need fuel to grow and recover.
Eat enough protein (especially post-workout!)
Stay hydrated
Avoid super-processed foods that cause inflammation
A strong booty is built in the kitchen too 🙂
5) Lifestyle: Walk More, Sit Less
Daily movement matters. Long walks, stairs, stretching — it all adds up. Even just standing up every hour if you work at a desk can help activate your posterior chain and support your workouts.
Try this: Walk uphill, take the stairs, or add a few glute squeezes while brushing your teeth. It’s not silly — it’s smart! It’s almost one of the reasons I moved to Lisbon 😉
Bonus Tip: Join Me for the Booty Challenge 💪
If you’re ready to really feel the burn and see the difference, I created a Booty Challenge just for you.
It’s short, fun, and super effective
- 8 min a day for 15 days
- All online, so you can do it anywhere
- No crazy equipment — just you, a mat, and maybe a band or weight
- Dedicated Whatsapp group for motivation and support
- Perfect for all levels
- Videos expire every 24 hours: maximum results guaranteed
Challenge is only accessible to members. Want to join ?
I recommend getting a Starter membership (cancel anytime) today so you familiarize yourself with the platform and you get all the info you need to get started on May 12th
👉 Click here to sign up and start the challenge — your strongest, most sculpted booty is just a few workouts away.
