5 Simple Exercises to Tone the Back Side

by bstevens

Ready, set, strengthen. A strong and toned back side is a tough but rewarding goal that we want to help you achieve.

By: Betsy Stevens NCCPT  |   Grab Your Free 7 Day Pass NOW
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I’ve written about ways to help fight the flab in your midsection and your arms during the summer season, but I haven’t covered one of the most embarrassing areas of all – the under booty! If you don’t know what the under booty is, I’ll explain:

Under booty is basically, exactly what it sounds like. It is the area that is right under the butt and at the very top of the back of your leg. You will hear people refer to this are with several expressive terms, when they are describing places on their body they don’t like.

– Cottage cheese butt

– Thunder thighs

– Butt cellulite

Those are just a few of the endearing terms. No one likes those terms, but no one likes this problem area either. That being said, I want to help you out! I have 5 moves that I have listed below. These are some of my absolute favorites when it comes to fighting the flabby fanny.


3 Rounds | 12 reps ( for single limb exercises, do 12 on each side)

*weight resistance should be set, so that on your last 3-4 repetitions of each round, you are struggling to fight through the burn and finish.


  1. Cable Glute Kickback
  2. Cable Hip Abductor Raise
  3. Single Leg Cable Deadlift
  4. Stability Ball Leg Curl
  5. Straight Leg Deadlift


There you have it! Before you know it, you’ll be prouder than ever to prance around in your bikini bottom and blue jean shorts!

To help you get started on your fitness journey, let us send you a copy of our super popular e-book 30 Minutes to a Total Body Transformation.



I am NCCPT certified Personal Trainer Betsy Stevens and I train out of Golds Gym on Chapel Hill Road and Hospital Drive in Douglasville, Ga.