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Muscle-Building Workout and Diet


I want to invite you to download our free app and find out for yourself. Why personal trainers are loving it You can download it at the App Store or on Google Play there are 365 workouts on this app so that’s one workout for every day of the year the Workouts come in all levels and you can see the level on the app you can also see what equipment you’re going to need The workouts are really inexhaustible. They’re also filmed in beautiful locations like this and did I mention it’s free That’s the best part go to the App Store or Google Play today and check it out Hi, my name is Nicole Stein and welcome to my bubble butt workout I’m already warmed up, but you got to make sure to get your warm-up in three to five minutes Level warm-up to get that body flowing the blood rushing through the body get that booty ready to go now Let’s get started what you’re gonna. Do is go to all fours You’re gonna put your hands underneath your shoulders you want to pull your bellybutton into your back You want to relax your shoulders back and we’re gonna go ahead and lift the leg closest to you So you’re gonna push it up and down these are donkey kicks This is what’s gonna get that butt nice and high You’re pushing through the ball of the foot as you lift and lower the leg There you go remember if you always want to challenge you can add ankle weights to This workout or even put a weight behind your leg if you want that challenge And if you feel tired on your wrist you can always go to the elbows It’s up to you. Whatever makes the workout easy For you to do it and not stop Bubble-butt is in full action right here. Give me ten more nine eight Seven Four six Five Four three two And One I want you to hold it up there now pulse it up There you go, just pulse it Tiny pulses as if you’re lifting the ceiling off of you come on Give me 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 hold and Open up and open there. You go. Give me 8 Give me 7 yes 6 more 5 Give me 4 3 2 Now you want me to take it up and over and up and down Just like that so your knee goes over the other knee You lift it up. You cross it, and then you bring it back for it 8 All the way give me 7 There you go for six Full range of motion 5 Give me four there you go four three Give me two Give me one more That’s right Good job now lateral lift This is the fire hydrant You’re lifting it up to the side Get into that glute muscle for eight Seven so you’re gonna work every single part of this beauty give me four more Three Two and One hold it up now check these pants out you can also get these pounds on the gym accom website They feel so good. I love the way they make my booty look and evil two four eight seven six five four three two hold and let it go oh Go ahead and push that booty back Get that Child’s Pose in there For right, but guess what we’re not done with this lay Still working it, but now we’re gonna activate the hamstrings so bring that leg up Right here, and I want you to out and in take it out and in So you want to get your hamstrings? to lift that booty That’s why you tighten them up People always ask well. What do I do to get my butt higher? This is it? Hamstring work you want to tighten the back of your thigh get rid of cellulite and push the booty up nice and high To give you that perfect bubble butt That’s right four more Three Two and one Hold it out pulls it up for 20 19 18 17 point that toe to the end of the room 13 12 11 it’s not about how I can get it It’s how far you can reach it for 8 7 6 5 4 3 2 Holes take it down and up down and up there you go 8 7 6 5 4 3 2 & 1 hold it there draw a circle for 8 7 6 5 4 3 button your toe is a big pencil 8 7 6 5 4 3 2 bring it in front of you 4 8 7 6 5 4 3 2 Reverts it. You’re almost done 8 7 6 5 4 3 2 Hold and let it go good job Sit that butt back oh Go ahead and get that stretch in your glute muscle All right We’re gonna go ahead and do the other side You guys are ready for it flip it over Go ahead take it back top fours hands underneath the shoulders Here we go Take it up and down up all the way there you go remember You’re pushing through the ball of your foot Imagine there’s that feeling you’re just trying to lift it off of you You don’t always need big heavy weights To get the butt you want Add your own resistance By adding your body weight To move that leg and build that booty Eight more right here for eight Seven Six five Four three Two and one Now pulse it up right here for 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 now take it up and open come on up rotate open You already did on the other side? so you know what burn you’re gonna expect here on this side 4 8 7 6 5 4 3 2 Now take it up and over up and down up and over up and down good All the way up and over up and down Give me eight Seven six five Give me four Three Two and One good job now. We’re gonna. Take it to a lateral right here taking it to that fire hydrant Open and close open and close There you go Keep it moving right here eight Seven six five You’re getting that hip area of your glute. You know right where those saddlebags are We’re getting rid of that right here right now two more Now pulse it up right here. Give me 20 19 18 17 16 15 come on 14 13 4 12 11 10 9 8 7 6 5 4 3 2 Hold it there. Feel that stretch good and take it down go ahead and push it back to Child’s Pose oh You know you’re not done, though Sit it back and push it to the side. He just worked all right You ready for more Bring that same leg up we’re gonna go ahead and work the hamstrings hand’s underneath the shoulders Bring it up take it out out squeeze I Imagine that I’m squeezing something like a sponge when I bring my leg back in for 8 7 6 5 4 3 2 Hold it out pulse it 20 19 18 17 points out toe extend it to the end of the room 12 11 10 9 8 7 6 5 4 3 2 Down it up take it down up top with your big toe There you go give me 8 7 6 5 4 3 To hold it up draw a circle for eight seven six five four three Two reverse it come on eight seven six five four three Take it to the side you’re there for eight Seven six get in front of that belly button four three two reverse four eight seven six five four three two hold and let it go oh That hurts so good, right All right, we’re gonna flip it over You’ve been working so hard on those Donkey kicks let’s go ahead and get some bridges lie down on your back the leg II just work is gonna get a break we’re gonna put that leg in the air and The leg that is on the floor, it’s gonna feel the burn Here we go you’re pushing up and down So this is a single leg bridge People think the leg in the air is working no it’s not doing anything matter of fact if it feels Like it’s too much for you you can even cross it over your other leg so you can focus on that butt cheek of the leg that’s on the floor and if you want more intensity in this workout you can go ahead and lift your toe off the floor and activate the glute that much more Good job. Can you give me eight more for eight? Seven how high can you go six? Five give me four Three Two Hold it up Close to 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 Hold and let it go I Know it burns, but you only have one more leg let’s go ahead and do it take that leg in the air that you just worked and now let’s lift with the opposite leg come on push it up and down I Want you to put your hands on the floor and push your body away? From the floor as much as you can That’s what’s gonna tighten up your booty. That’s what’s gonna lift it By tightening up the hamstrings Yes Now bubble buggy one is coming Let’s go for ten nine eight seven Give me six five four three two Pulse it up right here for 20 19 18 17 16 15 14 13 come on 12 11 finished with me 9 8 7 6 5 4 3 2 home and let it go ah feels so good Go ahead and bring those knees in and roll it out We’re gonna go ahead and cool. It down you guys Stretch it out by taking that right leg over your left knee Pull it into your chest Oh Feels like heaven so good take your right elbow push it away push the right knee away with that elbow Stretching out the back of the hip You always want to cool down and stretch your muscles after So that way, you won’t be so sore the next time you go into this workout Okay job, go ahead and switch it out. Take the other leg on top pull it in Push that knee away Yes pull both knees close Such a good stretch to do it’s the little things that matter Now take both knees into your chest if you can’t extend those legs beyond your head getting into that lower back and Slowly roll it up. I Want you to take those legs out in front of you reach forward? Grab your toes and pull your heels off the ground you did work your hamstrings, so you want to get a stretch in that Now let those tails go point your toes Take that right leg over your left give me a lower back stretch And switch And go ahead and give me a butterfly position Give me a deep inhale push those knees down get those hip flexors worked out And deep inhale exhale Thank you guys so much My name is Nicole Stein, and this was my bubble butt workout go to gym recom for more workouts. I’ll see there

100 thoughts on “15 Minute Buttocks Workout // No Equipment Glute Workout

  1. Love this, I'm 4 months pregnant, this is low impact and deff a butt burner. Will keep this in my play list and do it again and again! Thanks Nicole, Thanks GymRa!

  2. I put off doing this glute workout because it's only 15 minutes – I like to spend about 60 minutes on my glutes. But I happened to be pressed for time today so I did it to get in a quick workout and whoa!!!

    Yes it's a short workout but it is intense and worthwhile. The sensation of glute activation here is worth an hour's workout.

    Thank you, Nicole!

  3. More nicole butt workouts! They are the absolute best im seeing results 😁😁😁 btw did nicole lose like 20 pounds?? Looking good πŸ‘

  4. Love Nicole Steen workouts. This girl is amazing! I do her workouts without the squats part because of my knees and i really see a big difference not only in my butt but my legs as well! The best!!!

  5. Love your bubble butt workouts. You are such a great fitness instructor in all your workouts . I love your positive attitude and sweet happy personality which pushes me through my burns to finish. Thank you Nichole for making my workout fun.

  6. I love her energy so much!!! And these workouts are a KILLER. please do more of these, for the love of the godπŸ˜­πŸ’€πŸ˜

  7. I paused this just to let you know I caught I cramp in my butt cheek and fell over πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚ and time for the other cheek hahahaha.

  8. Amazing workout…became my favourite one together with Mylie Cyrus legs ..thank you for sharing it with us πŸ™‚

  9. This was awesome. Been squatting for 10 years or better, and I'm wondering how this differs in terms of results? Thanks.

  10. Girlfriend I just love your workouts. My butt is on fire. I am just going to look fabulous in my dresses. Also I love those pants. Your butt does look great in them. I hope my butt will look as great as yours does. Thanks for another great workout

  11. Hello I love ur booty workout I had rest for few minute 4 or 5 min so I pause video I was get tired than I pick back up an I haven't not did bridge I can't rise up my booty anyway I did the other part will I still get result an how many day to rest some skip 1 or 2 day give ur body time rest uo

  12. Just my type of workoutlength! Even after a very short time IΒ΄m feeling the burn – feels fantastic – thx!

  13. Thank you Nichol I'm going to work work work till im fit like youπŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€

  14. I do this twice this morning and tonight it's still burning love you Nichol Thanks a lot Gymra β€πŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€πŸ’‹β€

  15. Thank you Nichol my butt feels good it looks like a bubble butt now β€πŸ’‹β€πŸ’‹β€πŸ€πŸ€

  16. Great workout. Will this make my butt bigger or tone and smaller? I already have a bigger but trying get it smaller.

  17. pilates is a killer. yall was like this gonna be easy, but ive seen these traps over and over. get read for the BURNNNNNNNNN welcome to pilates hell. you get to leave looking fire tho

  18. This is the ONLY video I could find that actually gives me a good burn. Everyone else gives simple workouts and they get tired out after fifteen squats and I’m just sitting there like…..”Girl how!?”

  19. I don't know if this means I am doing it right, but I always feel it in the opposite glute from which leg is raised.

  20. Love this!

    If I just want to lift and tone I do these without the weights correct? I do not want a bigger butt just to lift and tone it:)

  21. I can’t wait to use this workout for when I can’t go to the gym. Thank you so much for motivating me (-: β™₯️

  22. Nicole is Queen of butt workouts! Intense, but very effective. Even if you don't, like me, have beauty booty aims, it gets to the hugest muscle group and works those glutes thoroughly and in a fun way.

  23. Booty queeeeen βœ¨πŸ‘‘πŸ‘

    I have a question, how long and often would this workout need to be done in order to see the results that are spoken of?

  24. Absolutely love ❀️ GymRa workouts always feel the burn and sore for days 🦡🏼πŸ’ͺ🏻 πŸ”₯

  25. Bruh my form is really bad while doing this workout. My non working leg always stands in the middle and I can't keep my legs hipwide apart. I don't know why I can't keep good posture while doing this but having this bad form while doing this workout hurts my back and it hurts in my non working leg over time/it doesn't really work the working glute. Any tips? I honestly don't want to injure my back or knees so I really need to improve that.

  26. Nicole I salute you! My butt and legs were begging for mercy. When it got to the bridge lifts I was screaming however, I made it through. I've no doubt that my lower body is going to look amazing. Mentally I also feel fantastic. Thx Nicole and Gymra x

  27. this workout is AMAZING, guys give me some motivation, and let me know if you want my progress, I'll try to do this every day…

  28. Thank God for GymRa and the coaches that inspire us and keep us pushing . You guys are helping go through a bad breakup by giving me great workouts to do

  29. Omgggggggggg I had to take a break before I did the other leg. Why is it that the bent leg feels like it's activated it was burning

  30. Can you please do an arm workout because I am in love with your arm muscles 😍😍😍😍😘πŸ’ͺ🏼πŸ’ͺ🏼πŸ’ͺ🏼

  31. You wanna hear my weird hack for motivation? I picture and hear the sound of air being pumped into something, you know that sound you hear when they inflate balloons in cartoons πŸ˜‚.
    It really works for me! I just imagine my butt getting pumped bigger and bigger β€” but not with air, with muscle πŸ’ͺ🏻πŸ’ͺ🏻

  32. You are honestly AMAZING! This actually burns! My butt is the hardest muscle for me to tone and lift (plus I'm an inverted triangle, doesn't help πŸ˜…) but after this, I can literally FEEL something different. You need way more views girl πŸ‘ŒπŸ‘πŸ’ͺ

  33. Beauty body, nice legging, very nice English speaker. I understood you in 99% so clearly you speak πŸ˜‰. Thank you for this workout! πŸ™

  34. πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘

  35. Nicole, your booty workouts have COMPLETELY reshaped my glutes!!
    For anyone wanting to know if it works it DOES! Patience & consistency is the key!!

  36. everytime I do this workout I feel it on the opposite side of the one I'm working. I try to adjust my body but it's just not working πŸ™

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