Small but effective, the booty band (also known as a mini resistance band or resistance loop) helps you tone and tighten your backside more quickly than body-weight exercises alone.
For less than $15, these tiny bands pack a punch while giving your butt a boost. And because these bands are so light and portable, you can bring them with you on your next vacation or work trip.
The following 10 moves can be done with or without a band, but to amp up your workouts and target your gluteus medius (which helps prevent knee injuries), add a resistance loop around your legs.
To maximize results, do this workout two to three times a week or incorporate individual moves into your current training program to lift and define your backside.
1. Glute Bridge
This move really isolates your glutes while also activating your hamstrings. It's one of the greatest exercises you can do to lift and tone the booty. Plus, it's a low-impact move, which is great for those with knee issues.
HOW TO DO IT: Lie on your back with your feet hip-width apart and place your resistance band two to three inches above your knees. Lift your hips off the ground as high as you can and push through your heels. Keep your back flat, drawing in your stomach. Repeat for three sets of 10 reps.
2. Lateral Band Walk
Lateral band walks target your quads, glutes and hamstrings. Plus, it's excellent for injury prevention because it fires up one of the harder-to-target glute muscles — gluteus medius. And if you're a runner or cyclist, you'll notice your speed will increase the more you do this move.
HOW TO DO IT: Place the band around your quads, start with your feet hip-width apart and bend your knees enough to lower yourself several inches (but not all the way into a full squat). Step to the side 10 times on your right, keeping your feet pointed straight ahead.
Then, do the same movement walking to the left. You can also add weights to this move to create an additional challenge. Repeat for three sets of 10 reps to each side.
3. Glute Kickback
You're going to feel a huge burn in your backside with glute kickbacks because this move actually delivers more glute activation than squats. So get movin'!
HOW TO DO IT: Start on your hands and knees with your knees hip-width apart. Loop the band around the arch of your right foot and your left ankle.
Kick up your right foot as high as you can without rotating your hips or leaning to the side. Tighten your core, and make sure you're not bending your arms. Bring your knee back to the ground and repeat for three sets of 15 reps on each side.
4. Side Kick
This move requires serious balance, which helps improve athletic performance and also burns more calories by putting your body in an unstable position. Think about tightening your core the entire time, and remember to breathe!
HOW TO DO IT: Start with your feet hip-width apart with your band around your ankles. Keep a slight bend in both of your knees and lift your right leg as high as you can to the side and lower back to starting position.
Ensure that the foot that's on the floor is pointing straight ahead and the foot that's kicking out to the side is slightly pointed inward to activate the glute medius. Switch sides and repeat for three sets of 15 reps on each leg.
5. Side Squat
Moving in different planes of motion not only improves the appearance of your body, but it is also imperative for stabilizing your joints.
HOW TO DO IT: Stand with the band looped around your ankles. Step out to the right side and lower into a squat with your thighs parallel to the floor. Continue for three total squats to the right, and then repeat for three squats going to your left.
Point your feet straight ahead (or slightly out) and engage your core. Push through your heels when you squat, and keep your chest up. To make this more challenging, hold a pair of dumbbells at shoulder height. Repeat 10 times in each direction.
6. Side Shuffle
Adding a cardio component to the workout will not only burn more calories, but it'll help your speed and agility.
HOW TO DO IT: Place your resistance band around your ankles with your feet hip-width apart and pointed forward. Hold dumbbells or a kettlebell for an added challenge. Shuffle for a few steps to the right (as far as your space will allow), and then go back to the left. Keep the tension in the band the entire time and stay on your toes. Repeat for three sets of 60 seconds, making sure you spend about 30 seconds on each leg.
7. Side Squat Abduction
Take your workout into overdrive by adding squats with a leg lift, which activate your entire lower body.
HOW TO DO IT: With the band around your ankles, squat down, pushing through your heels and engaging your core. Come up and lift your leg out to the side, squeezing the side of your hip and booty. Lower back to center and continue for 15 reps on the same leg. Switch to the other leg for another 15 reps.
8. Lying Side Leg Lift
You may feel a bit like you're channeling your inner Jane Fonda or taking it back to Jazzercise class with this move, but by the end of it you'll definitely be feeling the burn in your hips and booty.
HOW TO DO IT: Lie on your side with the band around your ankles. Bring your head off the ground and use your arm to prop it up. Keep your legs straight, but angle them slightly in front of you as you lift your top leg off the ground. Bring it back down. Do two sets of 25 reps on each leg.
9. Plank Jack
This is a full-body exercise that'll increase your speed and power as an athlete. (Not to mention you'll look great from behind.) You'll get your heart rate up and give your legs an intense workout.
HOW TO DO IT: Place the band around your ankles and get into a high plank position on your hands. Jump your feet away from the midline of your body like a jumping jack, and then bring them back to center. Make sure your lower back doesn't dip or arch by engaging your core and pushing through your shoulders and hands. Repeat for three sets of 10 reps.
10. Fire Hydrant
You may feel a little silly or off balance doing this exercise, but it's an easy and effective way to target your hips and gluteus medius.
HOW TO DO IT: Start on all fours with the band around your thighs. Lift your left knee off the floor out to the side of your body, keeping your knee bent to 90 degrees. Don't let your hips tilt open or your back arch. Lower back down. Do three sets of 15 reps on each leg.