This YouTube workout, led by Autumn Calabrese for new moms, walks through seven glute- and leg-focused exercises using a resistance band, a step/bench and bodyweight. The instructor demonstrates unilateral and bilateral moves (step-up to lunge, split/split squat, banded lateral steps, side-lying band lifts with hamstring curls, banded kickbacks, and hip thrusts), gives form cues (chest up, abs in, squeeze), and prescribes practical details: 10 reps per side for the step-up→lunge, banded lateral steps and other slow, controlled repetitions, plus guidance to work legs about three times per week. The session emphasizes targeting glute medius/max and hamstrings to lift and round the butt, and mentions progress takes patience.
Questions this video answers
10 reps on each side.
About three times a week.
36 pounds.
Five years old.
Chapters
All right, moms, whether you've had that baby eight weeks ago or eight years ago, we all have the same complaint. We want our body back after the baby. Especially, like the lower half. Everything seems to droop and not lift the way we want it to anymore. Really gonna work the booty and the legs, specifically the booty, though. That's what we're going for. We want to lift it, we want to sculpt it, we want to make it rounder. All you need is a resistance band. I have mine right there. You can get yours@beachbody.com click right here for it. If you're at a park, you're going to use a step or a bench. If you're at home, you can use a. We're going to do some lunges off of it. These are my seven favorite exercises. So let's get to it. We're going to start with a step up to a lunge. So I'm working one leg at a time, 10 reps on each side. So foot goes in the middle of the step. You're going to step up, lift the knee, come down. Foot comes off the step, drop it. Now, if any of you guys follow me on social media, you know, I've been talking a lot lately about my booty. It's something I've been working on for the last two years. I'm actually trying to grow mine. I want a little size on it. So these are the go to exercises that I'm using for it. We all have areas we want to work. Nobody's perfect, right? Come on, we got four more right here. Squeeze it every time. Chest up, abs in. Squeeze that booty. That's where you're going to get that extra little lift from it. Last one right here. And then we're going to switch right to the other leg. So foot goes up. Here we go. Squeeze and lunge. Everybody always says, oh, do you squat? If you're on Instagram, that's probably all that runs through your newsfeed. Do you squat? Guess what? They work. So do lunges. Great for the hamstring. Great for lifting the butt up. Super important to hit all areas. Keep going, don't stop. We have four more left right here. Lift three. Get as low as you can. The deeper into that you get, the more you're going to get out of it. Last one.
And lift. Very nice. Okay, split, squat. So one foot props up on the edge of your step. You want to make sure your abs are in, chest is up 90 degree angle in both legs. So what I'm going to do. I'm going to reach for my toe, bending from my knees, not bending from my waist. I'm going to reach, and I'm going to lift. These are not easy. You will feel them. We got another airplane. Take me away.
Five more right here.
You can make these harder by putting a weight in your hand, but if you're at the park, then maybe not. Last one.
Feel those. Switch it out. My booty's sore. I actually did legs yesterday, but it's okay. We're gonna work through this. Here we go. Down. Get low. Like I said, you want to get as low as you can. That's where you're gonna get this lift from it. Squeeze. We're targeting right where your hamstring meets the bottom of your butt. That's how you lift.
Keep squeezing.
Two more.
Last one. Good. Shake it out. All right, grab your band. So let me move this out of the way so you guys can see what I'm doing. Save that for the end.
You're going to step on it.
Feet go in the center. Cross the handles. Now, depending on how much how strong your resistance band is, you can hold the handles. This one's a little bit lighter, so I'm actually going to hold a little further down. Hands come up to your hips. Belly button in. Sink back. You're going to take two steps one direction, and then you're going to go two steps in the other. This is going to shape the size of your booty. I use this one a ton in competition prep when I take the stage. Legs and butt. That's what they're looking for in my bikini composition. So I got to make sure everything is shaped for it. This one just nails the size of the glutes so that when I hit that pose on stage, that's what they're getting. They're getting a nice, round booty shot. Come on. Keep going. You might not be taking stage, but that doesn't mean you don't want a nice round butt. Five more.
Squeeze. Make sure you're keeping your abs in. Get a little lower if you can. It's just gonna work it that much.
Last two in each direction. One more.
Just kidding. One more right here. And other way. All right, good. Release that. Keep your band. So we're gonna come down on your mat.
All right.
Let'S go this way. What I want you to do.
Gonna put both feet in the center of the band again. Bring that band up now. Again. I'm gonna pull it a little tighter because this is not the Strongest band I'm gonna same thing. Work the side of the booty so you're on your forearm. Hold it with my other hand. Lift lower. Squeeze.
You gotta make sure we hit all areas of it. Glute med, glute bend and the glute max. We've got three areas. Three more. Three should be on fire. Two. Last one. Lift. Good. Now we're going to stay here. We will get to the other side. But now what you're going to do is flex your foot. You're going to work your hamstrings so you curl back and in. Everything's slow and controlled. Squeeze the back of your leg. Squeeze. The hamstrings are actually what help lift your butt up, so we gotta work those, too. It's not just the butt muscles. We have. Five more. Squeeze. Good. Three.
Two. Last one.
Nicely done. All right, let's flip to the other side.
Stack those feet, pull that band tight and lift lower. Guys, if you want nice, firm, strong legs, you gotta work them. Like I said, I've been working two years on growing my legs and my butt. It takes time. You have to be patient. Patient? I can't speak and count. Last one. Good. Now curl right here. You can't expect results overnight. You have to be consistent. Consistent, that's what counts. Consistency is key. Squeeze.
Five more right here. Five.
Four.
Three. You should be working your legs three times a week. Two. Last one. You want to make sure you have enough rest time in between. Good. Now we're going to flip over. We're going to hit the butt again. Goes right in the center of your foot. Hold the handle. Swing your leg back, abs in, hands under your shoulder. You're gonna press the heel straight back. Pull it in, back and in. You're gonna feel this again, right where the hamstring meets your butt.
Every time you press, squeeze it in. Three more. This is three, two. Last one. Good. Now let's switch to the other leg. All right.
Foot in the center. Swing it back. Okay. All right. Press right here. I know this is hard, especially if you just had the baby. You guys, I've been there. My son just turned five.
We all gained the pregnancy weight. We all want to lose it. Telling you the only way to do it is to put in the work. Last one, right here. And good. We're going to release that band. I have one more exercise for you. With my son, I gained 36 pounds and I had a section. Not always easy. It can be discouraging sometimes if you hit that plateau and the weight's not coming off. You gotta just be patient with it, because it will, I promise. Just stick with it. Okay? One foot is propped up, other leg up in the air. Hands at your side. You're gonna thrust your hips straight up in the air. Squeeze the back of the leg and down. Now your hamstrings should be a little tired already from everything we've already done.
Good. Keep squeezing abs in. Make your ab work.
We're not just toning the butt. Gotta hit the stomach too, right? Like I said, everything starts to droop. Last one right here. And good. Switch legs straight up and squeeze. Squeeze. A little bit higher. You gotta think about it. How bad do you want it? I know you're tired. I know you probably haven't showered. You might have spit up on you if you just had the baby. It's all right. We've all been there. You'll look good later. Keep squeezing. We have one more lift and release. Just hug it into your chest right here. Stretch it out just a little bit. Nicely done. Those are my seven booty toning exercises for you. Like I said, you don't need a fancy gym, you don't need fancy equipment. Get outside, enjoy nature. Spring is here. Let the kids run around while you get your workout in. If you want, be sure to subscribe. You'll get two new videos from me every week. New workouts, fitness tips, recipes. Thanks for joining me. I will see you next time.
