Super Strong Fitness Coach shares how to tone your butt at home on BUDGET!

With little or no equipment this workout to tone your butt is budget friendly for all mums and with the guidance of our strength trainer Nathalia Melo you will get the most out of this fast workout.
Share this article

Strong butts and thighs leads to better fat burning, in all areas of your body.

Having a strong, toned butt and thighs will help to reach your weight loss goals as they support you in all movements, such as bending, lifting and twisting. Plus with little or no equipment this workout to tone your butt is budget friendly for all mums.

This workout is one the favourites of Nathalia Melo our amazing trainer for our 28 Days Stronger program, available now in The Healthy Mummy app as part of the 28 Day Weight Loss Challenge.

Nathalia has been a long time fan of being toned and fit, gaining a love of working out at a young age that led to winning big awards like the prestigious Olympia competition, where I took the first place trophy in the Bikini division.

That doesn’t mean she hasn’t had to change how she works out or the exercises she does depending on the time, money and other circumstances that life throws at her. The big change came when she found out she was pregnant.

She says, “Learning to adapt my training during and after pregnancy was overwhelming, so I dove into countless articles, books, and research papers about training and nutrition. Ultimately, I decided to further my education and become a Pre and Postnatal Certified Trainer, to help me refine my understanding of how the body changes during these stages of women’s lives.”

Tone your butt at home with our Super Strong Fitness Coach

Get your booty into shape with this budget friendly workout, all you need is some hand weights but even they can be substituted with household items.

Side Squat

Stand in a squat position with your feet hip-width apart, as you squat down extend one leg out to the side. As you rise and squat alternate the leg that you extend.

Do 10 reps total.


A pretty straight forward workout move, but make sure to look after your back by engaging your core to keep you stabilised when on one leg. Alternate right leg and left leg kicking out to the front of you, so also make sure you have the space to extend your leg without destroying your house.

Do 10 reps total.

Squat Kickback with hand weights

Squats are a great calorie burning full body movement! The kickback motion is an effective glute isolation exercise!!! Isolating the glutes help activate them properly which equals a perkier behind!

Adding in the hand weights, or at home alternative, just adds tension which gives you a stronger workout.

Do 10 reps.


This lower body exercise isolates and strengthens the glutes! Lie die on your back with your knees bent and feet flat on the ground! Keeping your arms at your side with your palms facing down. Engage your core and then lift your hips off the ground until your knees, hips and shoulders form a straight line! Hold and then lower down – repeat!

As you get stronger, you can add weight to this exercise by holding a barbell/medicine ball/something heavy over your pelvis which will make it more difficult to lift your hips.

Do 10 reps

Donkey Kick

Donkey Kicks help tone, tighten and strengthen your butt!! Make sure when doing donkey kicks you aren’t swinging your legs or dipping your back, stay as still and stable as you can focusing on your GLUTES doing all the work! Always engage your core!

Do 10 reps


  • Try 10 reps of each for 4 rounds
  • 15 reps for 3 rounds
  • 1 minute on each exercise for a quick 5 minute workout!

Trainer Nathalia has changed her life with exercise and healthy eating

Nathalia says,

“I started training at a very young age, and I’ve always been passionate about everything related to staying fit and healthy. That passion has landed me several magazine/newspapers covers and articles like for: Cosmopolitan, Muscle and Fitness Hers, Oxygen, Fitness RX, Muscular Development, The Daily Mail, to name a few.

Therefore, the commitment and discipline to my fitness regiment has also won me big awards like the prestigious Olympia competition, where I took the first place trophy in the Bikini division.”

Now Nathalia is a strong, fit and fierce mother of 2 who will be coaching you in the 28 Days Stronger program – a series of strength training videos designed for mums to gain strength and cardio fitness.

With all this amazing history of strength and fitness what is Nathalia’s number piece of advice for mums?

“Number 1 is to remember everything that your body has done. It has given you the most amazing gift.  Remember do not speak negatively whenever you’re talking about your body. It’s very important to be mindful about how you speak to yourself about yourself, remember that your kids are listening and you must lead by example.”

Nathalia will help you get maximum results by teaching proper technique to get the most out of simple exercises.

“You need to always focus on proper form for each exercise. Movements can be fast or slow, as is comfortable for you, until you grow into the exercise and become stronger. But, you must challenge yourself. Always do your best, we want progress not perfection! Be sure to be controlled and intentional with your movements and again remember to breathe!”


Share this article

Be part of our friendly and supportive community

Want FREE delicious recipes, fitness tips and great specials?