How to Lift Up a Frumpy Butt in 2 Weeks

Build a Better ButtTo be blunt, frumpy butts are not attractive and in most cases probably mean you could be in not-so-good health as well. Whether the cause is from excess body fat, a lack of exercise or both, you don’t have to have frumpy butt syndrome forever. There are a couple things you can do to get your butt noticeably more round and bubbly within a matter of DAYS.

Run. Fast.

Okay, so you don’t necessarily HAVE to run fast, but it’ll get you results a lot faster than walking will. Have you ever noticed how sprinters have butts that are pretty round and bubbly? It’s because sprinting or running at high speeds works the glutes pretty well. Not only will it help to strengthen them, but running will also help you to lose excess body fat. So to lift your frumpy butt and lose weight at the same time, you can literally run your ass off.

If you’d rather take it a bit more slowly for whatever reason, you can walk, jog or run up hills or use more resistance or a steeper incline on cardio machines such as the elliptical, treadmill or spinning bike.

Isolate your Butt Muscles with Strength Training Exercises

Strength training exercises that target and isolate your butt muscles, also known as your ‘glutes’, will help to build and lift up those muscles. For best results, follow the routine below twice per week, making sure to rest AT LEAST 24 hours in between workouts. Your muscles need time to recover and heal so it’s important that you never work the same muscle group(s) within 24 hours.

Your Personal Frumpy Butt Fighting Routine

The workout consists of both cardio and strength training. The cardio workout is short, but intense,  and can be done either prior to or immediately following the strength training workout, or even done on another day if you prefer. I seem to get great results when I do cardio immediately following a strength training workout but it all comes down to your preference and what works for you.

Strength Training:

  • Squats – Perform 2 to 3 sets of squats for 8 to 10 reps. If you can easily perform these sets while just using your bodyweight, then it’s time to add more resistance. Resistance is what will help build up the butt muscles.
  • Lunges – Perform 2 to 3 sets of lunges, reverse lunges or walking lunges for 10 to 12 reps. Lunges are a beast and I absolutely HATE doing them, but they really do help tone the butt and the thigh area as well.
  • Hip Raises – Perform 2 to 3 sets of these and shoot for 10 to 12 reps. If you aren’t sure how to do these, you just need to lie on your back with your knees bent and then raise your hips up as far as you can and really SQUEEZE the butt at the very top of the movement and then slowly lower back down. This is one rep!


  • 10 minutes of high-intensity interval training (or HIIT) – Perform 60 second sprints followed by 60 seconds of walking. You’ll notice that you only actually have to run for a total of 5 minutes! And the cardio workout itself is only 10 minutes. HIIT is both fast and efficient and will get you the results you’re looking for, quickly. *If you’re a beginner, begin with 30 second sprints and 60 seconds of walking and work your way up to 60/60.

Repeat this workout at least twice per week for 2 weeks in addition to eating a healthy, balanced diet and you WILL start seeing results!

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  1. RUN FAST! I have a tight touche and all I do are sprinting workouts. Give it a try, it also works well because the “density” of your workout is greater. Higher density (or intensity) gets faster results without a doubt.

    • Running fast is great advice. It’ll get you results FAST! Even though I used to hate running, I did it because I kept seeing the results.

  2. Have you tried Brazil Butt Lift? It has great reviews and is getting very good results.

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