Hip Dip Workout - Side Butt Exercises

Hip Dip Workout - Side Butt Exercises

Who wants a ROUND BUTT?! Get rid of those HIP DIPS and achieve a ROUND BUTT with this 15 Min HIP DIPS & ROUND BUTT Workout, do this workout everyday for the next 14 days to see amazing results!

Working on your body through daily exercise, using our recipes and nutrition plan and so importantly working on your mindset. You will get support & advice from our Monthly Calendar and Monthly Challenges that will really help you maximise your results and be the best version of yourself! To get those results you crave for join our free monthly Challenges  

Total-Body Benefits of the Hip Dip & Side Butt Workout

Achieve 'Amazing Results' by doing this workout everyday for 14 Days!

Building your Booty : your booty will get rounder and you really will begin to see a difference! By working on your side butt and hip dips your booty will just look and feel better each and every day!

Full range of motion and all body parts : By using all parts of your body and repeating the sequences you will be giving yourself a full range of motion and movement. This works so well for everyone as we all have different body styles and shapes that we love to work on!

Stacked exercises : Repeating the same movements throughout the daily workout and maintaining for 14 days really is the the greatest routine and enables you to pace and challenge yourself each day! This routine builds from one round to the next and you will enjoy it. Get in a full body workout at home is going to help you get that summer body. 

Tight Core : Think of a strong core as your body’s support system – the muscles that help you stand taller, move more smoothly, and potentially even lift more weight safely. By stabilizing your spine, your core muscles provide you with a strong, stable foundation for everyday activities like lifting heavy objects  and assisting with movements that require balance and coordination. A strong core may also help boost your workout performance too, which could translate into both a better fitness level and faster results.  

Strengthening your Core : Targeted workouts can be great for engaging and strengthening the core, but total body workouts also help you build core strength too! Aim for a mix of training that works your core in a multitude of ways, including exercises that involve challenging the core muscles.

Lifting & Extending : Helps keep the muscles flexible, strong, and healthy, we need that flexibility to maintain a range of motion in the joints. It gives you an increased range of motion and movement in all areas of your body and helps so much with your posture. By lifting and extending your performance in sports and daily exercise will improve as well as helping to relieve stress and calm your mind.

We can help you with this on the 5 Day Better You Program - sign up for free to get advice and support from one of our AMAZING BTES Coaches who are all waiting to help you on your journey!


Hip Dip & Side Butt Workout - What are we doing in today's workout?!

Side lunges leg liftsStart by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels. Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight. Take a wide step out to the left. Bend your left knee as you push your hips back. Squeeze those glutes and lift as high as you can towards the sky!  Alternate by switching sides. If you want to add weights  you can. Keep exhaling and inhaling as you push your booty out to the side and extend your body!

Lunge Walks : Stand up straight with your feet shoulder-width apart. Step forward with your right leg, putting the weight into your heel. Bend the right knee, lowering down so that it's parallel to the floor in a lunge position. Move forward alternating your left and right legs. Use weights and as you walk along your mat tuck your hips underneath and then scoop out to the side! At the end of the mat turn around and do it all again! A scoop of protein and a scoop out of those hips and you will get those booty results you desire!

Cross Over Extensions : Kneel facing down on your mat with your arms and knees in line with each other, as if you are on all 4's! Hold your abdominal muscles tight to stabilize your core. Cross one leg over the other, resting your ankle over the opposite knee. Take one leg over the other to the edge of your mat, using ankle weights or BTES Bands if you wish! Flex your foot to keep the band on your toes and push into the ground moving your legs from side to side. Gently exhale and slowly press the knee of the crossed leg away from your body.

Single Leg Bridges : Lie flat on the floor, with your knees bent and holding 2 weights to your side. Lift your body and hips to the sky, whilst holding your knee directly above your hip. Lift  your bottom up from the floor by pushing through your weight-bearing heel. Keep one leg bent and crossover with the other leg. Extend those hips and push to the sky, squeezing your glutes as you lift up and down. Push down firmly into the ground and push up high into the sky! Swap sides and repeat!

Give this 10 minute workout routine a go or get the full 30 minute workout on the BTES App! Sign up for our APP which is just getting even better and be part of our Brilliant BTES Community!


If you enjoyed this workout and want to work on your 'BOOTY' have a go at this 'Build a Booty' workout!

Leave your comments below, let me know what workouts you want to see next! We really love getting your feedback and hearing about your results!




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