The “Nice Ass” Workout

by Belinda on July 24, 2013

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If you’re offended by the word “ass” I apologize but here’s the story….

Last year I was running along Brighton Beach, South Australia when a car slowed down.  A young Aussie bloke rolled down the window, lent out, and in the broadest accent yelled….. “NICE ASS”.

Welcome back to Australia Bel!

I didn’t skip a beat, did a little fist pump in the air to acknowledge the compliment and kept running.

After posting the incident on my Facebook Fan Page I was surprised at the number of requests for a butt lifting workout!

So….here it is!

But before we get stuck into it, there are 6 Essential Butt Secrets you must know.


1. If you don’t use it you lose it.   

As you get older, if you don’t workout your butt, it will sag. Full stop.  Not only that, you’ll be more prone to cellulite and spongy flabbiness.   No amount of body shaping medical treatments or liposuction can compensate for muscle atrophy.  In fact, it will make sagging and cellulite worse.


2. No matter what your age, shape or size, this workout will improve your butt. Why?

The ‘glutes’ (butt) are one of the largest muscle groups in the body.  By training them correctly, to build muscle fiber density (not necessary volume) you will completely re-shape, lift, firm and tighten your sexy little butt cheeks girls.  In fact, one of my Get Leaners recently posted in our forum,

“the crease under my butt checks are now “smiling” and not a straight line”

This is because her butt has LIFTED!


3. It’s not necessary to use weights or machines to radically transform your butt (or your body)

Old school thinking says you need to train with heavy weights to build muscle, often using machines.  This is a myth.  Unless you are taking illegal or boarder-line supplements designed to artificially build muscle mass – then training “heavy” is unnecessary and even detrimental.  The strain it puts on your joints, ligaments and tendons means you won’t be able to sustain this type of training long term and any gains will be lost.  Not only that, the return on investment of time, energy and effort just isn’t worth it when compared to what you can achieve with alternative methods.  Even if you don’t agree, I challenge you to give my workout a decent go and test it for yourself.


4. For larger muscle groups fusion style bodyweight training is usually more effective.  Why?

Weights and machines limit the natural range of motion possible within any exercise movement, simply because you have to compensate for carrying the extra weight.

When doing a bodyweight move you easily move through the natural full range of biomechanical motion necessary to stimulate the muscles from all angles.  It’s this complete stimulation that re-shapes.  And because the range of motion is greater, you have to work a lot harder to maintain your balance.  This means all your muscles are completely engaged at a higher level of intensity.

And that’s why you’re going to feel the burn like never before during this workout (get ready) and have Delayed Onset Muscle Soreness (DOMS) for 1-2 days afterwards!

Note: weights do have their place, for variation, targeting the smaller muscles and achieving the finer details of the physique.


5. More is not necessarily better.

You don’t need to workout like a maniac for an hour and half, in fact it’s detrimental.  The right workout done correctly can get results in just 30-45 minutes if done a few times a week done correctly will get astounding results.   I have women frequently telling me that they’ve trained hard all their lives and never seen the results they are getting after 3 weeks on Get Lean.   They are shocked and a little angry that they wasted so many years in the gym, killing themselves and getting nowhere.


6. The correct technique and tempo are CRITICAL.

Now, listen carefully!

If you don’t closely follow my coaching on the correct technique for each of the exercises in this video and the tempo (speed) at which to do them, then don’t waste your time.

Even if you’re a seasoned professional, keep an open mind and do the exercises exactly how I demonstrate them.  You’ll be surprised at the results.

These points are paramount:

  • Observe where you allow the weight of your body to rest.

Which muscles are carrying the majority of your bodyweight makes a huge difference to the difficulty of the exercise and thus, it’s effectiveness.

  • Go slow through the full range of motion.

This prevents gravity from assisting you (cheating) and gets exponential results.  Think about it.  When you go fast, or bounce and use the motion of your body to move – you’re actually cheating yourself by reducing the demand for pure muscle fiber strength.

  • Use your mind to activate the target muscles.  

This is essential.  Let me give you an example. I get heaps of girls who come to me having run all their lives or who have trained with heavy weights and have big quads,  flat butts and no hamstrings.  They hate their “big legs” but in reality their body just lacks symmetry.  By re-learning how to effectively activate the hamstrings and glutes (instead of favoring the quads) – suddenly their legs and butt start to beautifully re-shape.

OK, so now your homework is done (I hope you took notes lol).. it’s time to get into the fun stuff!

Download The Free Workout PDF Cheat Sheet Here <—


Please post your questions, feedback and results below – not only would I appreciate it a lot but it will help motivate others.

And remember, your workout program can be perfect but if your nutrition is out of whack you’ll never achieve your ultimate body.  For a complete transformation package check out my Get Lean Program where I take you by the hand and show you step by step……


How to Lift, Tone & Re-Shape Your Body <–


Remember, this is a fitness and well-being lifestyle for the long term.  Train right today, and your body will reward you not only now but also for years and years to come.

And that’s coming from someone who is 50 years old!

Your Aussie Transformation Coach


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{ 50 comments… read them below or add one }

Juliana July 15, 2016 at 5:25 pm

Hi Belinda,

You are such an inspiration.My name is Juliana, I live in UK. I am 45 years old, 47 kg/ 155sm high. I started to train when I was 33. My body transformed to lean and cut, but after 42 I started to loose all of my shape. I am still going to the gym 4 times weekly, but can’t get these results at all – the butts are sagging, the tights sagging with cellulite, the under arms…. I did one of your legs workout that I found in the web and I am so happy and so surprised what different kind it is. I tried to contact Belinda Benn Support but no success.
Would you please let me know how to become a member and which programme is the best for me to buy.
Thank you so much.

Kind regards,


Belinda July 15, 2016 at 7:19 pm

Hi Juliana!

Lovely to meet you :)

Based on what you’ve told me my Get Lean Program is a great choice for you. It is has personalized support so you know everything is exactly targeted to getting results you need and includes a wide range of female specific at-home body toning workouts. It also has 90 Day Eating Plan so you can relax and lose weight without worrying if you’re eating the right foods. Please let me know if this sounds like what you’re looking for – I’d love to coach you! Bel xo


Jules March 16, 2015 at 4:23 pm

Hi Belinda! I have your get lean program and I just posted to your private member forum. I was wondering, if I want results in my bum, which is flat and flabby. I’m 5’7 and 25 years old. I weigh 135 lbs. I don’t have much muscle in my bum and my hamstrings are weak. Can you tell me how often per week I should do this workout and the sexy butt one? Thank you! My user email is :)


Belinda March 16, 2015 at 4:40 pm

Hey Julia, lovely to meet you – I’m excited to be coaching you!

I will be in the forum later today to answer your post in detail. I have a range of workouts that are ideal for you lol…I kinda specialize in the butt and hamstrings – you’ll discover muscles you never new existed! I will reply re the combo of workouts and frequency and weekly routine in the forum with links to the specific coaching workout videos and PDFs you can download.

Talk soon!! Bel xo


Lucinda August 3, 2014 at 6:14 pm

Hi Belinda. I am 5’0″ and have struggled my entire adult life with yo-yo dieting. I can lose a significant amount of weight (over 100# once) but after a while I start gaining it back. I am currently back up to 215# and worried that I will keep gaining (I weighed 275# about 5 years ago and got down to 160#. Even then I needed to lose another 40#) As you can imagine all the yo-yo dieting has wrecked my metabolism and my body just aches due to joint wear and tear. Do you feel that your nutrition and exercise program could be a fit? I’m 50 years old now too. It seems that your program may be geared more toward ladies that are only a little overweight rather than morbidly obese. What are your thoughts? Do you have any success stories with ladies that have lost a lot of weight (60 pounds or more?) You are an inspiration. I look forward to hearing from you!


Belinda August 5, 2014 at 3:36 pm

Hi Lucinda, nice to meet you and thanks for reaching out to me with your questions. Yes I do have success stories of women who have lost a lot of weight – but as I am sure you can relate to, they don’t feel comfortable sharing their before photos. Also I’ve discovered these women tend to enjoy their privacy and just get on with the business of losing weight and getting fit. It’s very much a lifestyle journey for them – rather than a “diet” – because often by the time they come to me, they realize nothing short of lifestyle change for the long term will get the result they are after. At 50 there are other factors to take into consideration also, like hormones. Your body is changing, and that needs to be accounted for. Super strict diets, low in healthy fats and carbs just wont cut it. Also, a step by step gentle exercise program will help you getting fitter without putting undue strain on your joints ligaments and tendons. Most of all, I think the support, guidance and coaching you’ll receive from me via my members forum is the magic ingredient – so make sure you are on track and stay on track :)

I hope this helps….and I hope to see you on Get Lean .



emily cook March 16, 2014 at 4:41 pm

Hi Belinda, I watched you on how not to get old and saw you do some facial exercise! I have lost nearly four stone and am getting married soon but am unhappy with my face and neck, even though I have lost lots of weight nothing has come of my neck, help as I want definition around my face and neck!!


Belinda March 16, 2014 at 4:50 pm

Hi Emily, great to hear from you. Sometimes if you lose a lot of weight quickly without developing muscle tone (in the face and body) things can get saggy… need to do some specific things for your neck and jawline.

You can check out the program here: Super Sexy Skin <<< Talk soon! Belinda


Ann-Marie February 28, 2014 at 9:01 pm

Hi Belinda,
I was watching your asymmetric toe squat video, I am curious as to what I can use for the raised leg? As well as the height you recommend, I couldn’t really tell how high the two blocks were in the video.

Thank-you!! :)



Belinda February 28, 2014 at 9:57 pm

Hi there Ann-Marie! You don’t really have to go very high at all, just half a foot or a foot is enough. You just want a slightly uneven level between your feet which helps hit that inner thigh area. I hope this helps – please let me know how it goes. If you can’t find something suitable the exercise is still very effective if you do Toe Squats with your feet on an even (ground) surface. Then it tends to hit the hamstrings and glutes more :)



Stephanie January 8, 2014 at 10:40 pm

This video looks AWESOME!! I can’t wait to try it!! Hope it “hits” the front of my thighs too. I’m only 32, but the front of my thighs/over my knees have a little lumpyness.
If I’m just beginning, how many sets/reps should I work towards on each of the exercises in your video?

This is GREAT!!!



Belinda January 8, 2014 at 10:44 pm

Hi Steph, this is an AWESOME workout :) Yes it will hit the front of your thighs. Starting out, to test the waters, just do 8 reps of each exercise, once through. Take it easy. Monitor how you feel, and then next time increase a little more. Above the video is a link to download the Memory Jogger PDF that has the options listed for reps and circuits.

Keep me posted!

P.S. I just read your other post and replied.


Eliza November 15, 2013 at 9:12 pm

Hi Belinda!
My name is Eliza, I am 29 years old 5″3″ and currently 135 lbs. I have always had an “athletic type body” which puts muscle mass on rather quickly. As of my mid twenties I have struggled with cellulite. I have it on my calves, butt, a bit on my lower stomach and on my thighs (even on the sides on my thighs). It has made me extremely embarrassed and makes me want to hide my legs from sunlight! I have always workout in the gym and done heavy lifting especially squats. As of late I have been searching high and low for the truth about cellulite, and if its possible to truly ever get rid of it. Everything I have done in the past and up to now has clearly not helped. I have strength and muscle in combination with cellulite. To top things off I am facing the big 30 this March and my mother and I have plans to go on a bday cruise in MAY 2014!! I am feeling conflicted, I am looking forward to the trip but at the same time I am dreading showing my legs and butt in broad daylight. This past week In my search to find a solution I came across Joey Atlas Symulast program and more recently your website. I am a fulltime student a year away from getting my Psychology BA. Needless to say I am a starving student. I have NEVER in my life written a blog before but I am at my wits end. I read your story and I truly admire your honesty and ability to share your personal story. I think you look drop dead gorgeous from head to toe! I would give anything to look at least half as amazing as you do! Your my new personal hero! Sorry to make this so long but I really wanted to give you the specifics about my situation. As I said before I have looked up a lot of information about cellulite and I feel as though I have a pretty good understanding about what cellulite is and is not right now. That being said I decided to revamp my entire workout plan. I’m not sure if you are familiar with it but I have recently purchased the Shaun T FOCUS T 25 workout system. As well as the Joey Atlas Symulast program as per your blog info and interview you had with him on your web page. After viewing your in his workout I became interested In you and your story which brought me to your website. After boring you with all this backstory 😛 My question is this:
Granted, I have only been doing the Symulast routine now for a sold week in combination with the T25 for my cardio purposes, in addition I have been eating healthier and following Joey Atlas eating guide for suggestions on how to improve my diet. I understand it is very early on but I wanted to maintain patience and dedication so I have to ask…
Here are my questions:
1. How much time should I truly give the symulast program before I can expect real results? Some testimonials say they saw results in 2-3 weeks, is that even possible?
2. Will it completely tone my thighs (even the outer side of my thighs, which look the worst) as well as my butt and my CALVES? I don’t even understand how I can have cellulite on my calves which also have muscle!
3. Will cardio and ab workouts get rid of the cellulite on my lower stomach?
4. Does your cellulite program and Joey Atlas program use the same methods and moves? In an effort to not make it awkward for you to bash one program over another would you say either program would suit me and make it possible to rid myself of cellulite?!?! Or should I start to save my coins now in case the symulast program doesn’t work, and I need to buy your program to get the results I so desperately want?
Belinda thank you soooooo much for taking the time to read my lengthy blog, I truly appreciate your time and advice!!



Natalie July 4, 2016 at 1:25 pm

Ooh! I have the same question: how does Symulast compare to this program?


Belinda July 4, 2016 at 3:32 pm

Hi Natalie! Get Lean includes a 90 Day Eating Plan and massive range of workouts, HIIT, full body fat burning and anti-cellulite. Plus personalized coaching via my forum so everything is tailored to your body and goals. If you’re ready to take the next step then this is a good choice for you! Bel XO


Natalie July 4, 2016 at 7:51 pm

And Symulast is only cellulite exercises?


Julie August 18, 2013 at 8:50 am

Hi Belinda,
I stumbled onto your Youtube posting of 7 moves to lift etc.
OMG!!!! I thought I was relatively fit but I was aghast at how I wobbled about, huffed & puffed and sweated doing the exercises that you make look so easy.
Also, I was stiff and sore for about 2 days afterwards. Never the less, I intend to persevere because you explain everything so well & I can really feel the old muscles are working…..
Having discovered your cheat sheet – I’ve had another go today, & I’ll keep you posted on how I get on.
Thanks for your blog. Julie


Belinda August 18, 2013 at 7:06 pm

Hi Julie! Thanks heaps for posting :)

Yes it is deceiving lol…you’re not alone, it’s easy to under estimate how hard the exercises are, I guess that’s the secret to their effectiveness! If you stick with it you will see great results – please keep me posted on your progress!

And when you’re ready for the next step, check out my Get Lean Program :)



Thalia August 8, 2013 at 11:36 am

Dear Belinda ,
I’m a naked beauty client and I want to know if I can add those excercises to my program.


Belinda August 8, 2013 at 5:43 pm

Hi Thalia, yes absolutely – that should work well :)

Please let me know how it goes!



Rita June 25, 2013 at 8:45 am

Hey Belinda
just watched your workout and like it a lot. I think I will alternate it just for some variety…. some of the exercises are the same with slight differences. I should be able to get good results with both of you! Your body is amazing and defintely something to aspire to. I was wondering what is the difference between doing a squat with flat feet or heels up?



Belinda June 25, 2013 at 6:33 pm

Hi Rita, thank you :)

With the squat – going up onto your toes activates your hamstrings, butt and all the stabilizing muscles – you can feel your body working harder as you try to keep your balance. Adding in an asymmetrical variation like raising one leg makes it even harder again and hits the inner thigh beautifully :)

Let me know how this workout goes!



Paul June 25, 2013 at 6:51 pm

Hi Belinda,
It’s interesting reading what you said about squats and foot placement. I do smith machine squats and at the bottom position I push the weight up while on the balls of my feet, not with my heels on the ground. I have had better leg development doing it this way than when I did free weight squats with my heels on the ground. I also do feel it hits the ass and inner thigh too. I’m a firm believer in doing smith squats as the bar is fixed and you don’t need to balance it like you would with free weights. Doing them this way means I’m using lighter weights and getting better development.
Paul :)


Belinda June 25, 2013 at 6:56 pm

Hi Paul! That exercise has it’s place and I used to love doing it with a small block of wood under my heels. The Smith Machine is great like that for heavy weight training to build muscle volume.

For most women though, these bodyweight squats are better to firm, tone and shape the legs without making them bigger.

Great to hear from you and hope all is well in your world!



Lenny May 12, 2013 at 9:42 am

Hi! I just listened to you on Essentially Fit Podcast. I love your spirit and enthusiasm! My lack of a well rounded butt (which is revered in my culture…. picture Serena Wiliiams) is a real source of angst for me. I am just starting my fitness journey and I hope to lose 75 pounds. I am older with compromised knees. Would this workout be ok for me? Thank you


Belinda May 12, 2013 at 7:06 pm

Hi Lenny, thank you!

This work out could be a little tough on your knees starting out – better to err on the side of caution. With any exercise, if something doesn’t feel right, stop and make sure you stretch when you finish. Take a look at my Get Lean Program which gives you a 90-Day Fat Burning Nutrition Plan and workouts (bodyweight and resistance) for all levels from beginner, intermediate to advanced. Something like this would allow you to lose weight while gradually building your muscle strength and re-shaping your body (and butt lol).



JEM May 11, 2013 at 7:48 am

WOW. What a great Aussie and so glad you are home again. Do you have classes in Adelaide? I love your fresh approach, sincere desire to help women and fabulous workouts and that you share them in a blog. Way to go!


Belinda May 11, 2013 at 6:09 pm

Hi Jem!

Thank you :) I really appreciate your sweet words!! I’m not doing any formal classes. I may look at running a workshop. If you’re interested register for my blog updates here and I’ll keep you in the loop – nice to meet a local lol 😉



Suz April 23, 2013 at 3:12 pm

Another outstanding workout. I’m on a mission to strengthen my glutes (for my hip) & this workout is perfect. Not to mention it will give me a nice ass in the process. Your workouts are always so motivating. You look great as always! Thank you for sharing.


Belinda April 23, 2013 at 3:53 pm

Hey Suz – my pleasure and great to hear from you! Thanks heaps for the feedback – this is ideal for what you need! Please let me know how it goes. I hope all is well in your world :)



Kailey Putland March 20, 2013 at 12:40 am

Awesome blog girl! I found it through the Personal Trainers United Facebook page.

Kailey :)


Belinda March 20, 2013 at 2:03 am

Hey Kailey! Thank you – and thanks for posting :)



Cheryl Loffeld March 12, 2013 at 2:12 pm

Awesome workout. Would be great to be able to download it so I can get to it quickly and do this one regularly.


Belinda March 12, 2013 at 4:44 pm

Hellooo Cheryl!!

Yes I’ll be posting this in the Aussie Transformation Coach members area next week for downloading :)



Paul Tartan March 10, 2013 at 6:52 pm

Hi Belinda ! You have some great ideas for a butt workout on your video. I do smith machine lunges for my quads and butt. I find using the machine helps me keep my balance but I’ve never tried bodyweight exercises. Thanks again for your constant help to all your fans. Have a great birthday !
Paul :)


Belinda March 12, 2013 at 4:48 am

Hi Paul, great to hear from you – I always appreciate your blog comments :) You should try this bodyweight workout – you’ll be amazed at how effective (and fun) it is! Let me know how it goes.



Anita March 9, 2013 at 6:17 pm

Hi Belinda! I love reading your emails now I just need to start doing your workouts. I would love to order them on DVDs. Ill be 46 this coming July and know I need to wotkout to get the toned body that I once had lol. Only thing is that Im petite 5″0 and dont want to get any smaller is there a way to avoid losing more weight? Also Im in need of gettting my butt back in shape really bad lol! Thanks and keep up the great work!!


Belinda March 9, 2013 at 6:44 pm

Hi Anita! Thank you :)

I work with many women who are small/petite or just very thin who don’t want to lose weight – but they want to “re-shape”, get rid of cellulite and gain muscle (but not fat). It’s a combo of the right nutrition and strategic workouts that focus on building muscle density, even volume.

Get Lean can help you!

At 46 it’s a great time to start before the hormonal changes start to kick-in. Keep me posted how things go :)



Sharon March 9, 2013 at 2:13 am

Girl as usual I think you are Awesome Belinda. Lean is definitely the way to go and with a good sculptured butt, even better. I am naturally slim as I mentioned in one of my comments to you a while a back, but being slim as you know, you have to still take care of your health by eating and excising. I enjoy all your videos and blog post. Keep up the awesome work. I love the butt exercises and will definitely be doing more of them. Thank you so very much and will continue to spread the word. Yours truly Sharon


Belinda March 9, 2013 at 2:17 pm

Helloooo! Thank you Sharon :) :)

You’re sooo right. Many girls just diet to lose weight and/or do tons of cardio – leaving them “skinnier” but with little muscle tone, more cellulite or even sagging or flaccid skin. This is especially a concern as the years go by and the elasticity of our skin isn’t the same.

Excellent to know you are sticking with the workouts and seeing results – it’s not only for now but insurance for the years to come. Thanks heaps for spreading the word and keep me posted on your progress.



Eman March 8, 2013 at 9:17 pm

Hello, I just want to know, should I combine this workout with the sexy butt one or choose one of them

for a while then switch to the other??

Thank you for your amazing videos!


Belinda March 8, 2013 at 9:26 pm

Hellooo Eman,

Thank you :)

Good question! Either way is fine, but the most important thing is good form and progressive strength gains. Some people find progress faster by sticking to one workout 3 times a week – and focusing on increasing their reps. Others find that by alternating and having variation, they are able to train harder and see faster progress.

If you’re not sure – do the Nice Ass Workout for 2 weeks then swap back to the Sexy Butt, see if you feel an improvement. Then alternate for 2 weeks between the two workouts and compare the results. Part of the magic is discovering what works best for your body.

Keep me posted on how it goes!



Rebecca thatcher March 8, 2013 at 5:31 pm

My trainer used 3 of these exercises in our workout yesterday she told us she got them from you. I’m feeling it already today I really know my butt has had a workout!!! Thanks for yr work Belinda!


Belinda March 8, 2013 at 5:33 pm

Hey Rebecca!! Wow thank your trainer for me lol :)

Ohhhh yeah’ll feel it today and maybe tomorrow. It’s quite difficult to train the glutes to the point of soreness so well done – to you and your trainer!

It’s my pleasure to bring you these workouts, I love filming them, especially when it’s by the beach lol.

Bel xo


Lori March 8, 2013 at 5:17 pm

Please please please make your program and exercise videos in a hard copy that can be ordered. I have dial up and very poor cell service where I live. I can’t even watch your videos on my iPhone but a few seconds at a time it take 45 minutes to load and watch a 3 minute video. So frustrating. Will be first in line if you ever make books of your program. You are very Inspiring just wish I could do the program. Thanks Lori warren


Belinda March 8, 2013 at 5:36 pm

Hi Lori!!! I knowwwwwww….I am getting requests for this every week now. I am sorry you don’t have better internet access, that must be frustrating.

The DVD’s are planned – it just depends on time, with moving back to Oz things have been pushed back but they will be done and when done, like everything else I do, they will be top notch and worth waiting for. I do appreciate your comment as it motivates and inspires me to make this a priority!

PS. you can download the free cheat sheet on my blog and follow that for the workout – not as good as the video, but at least it’s something :)


Cathy March 7, 2013 at 4:11 pm

Thanks Belinda for sharing your workout!
I’m always looking for new ways to keep in shape – especially now I’m also in my 40’s and after 3 kids :)
I work in a 30 floor building in the city and have to constantly combat the dreaded “secretary spread” from sitting at a desk for long hours. I’ll be using the steps in the stairwell for these exercises – I can even do them in winter when the weather is terrible :)
Can’t wait to give it a go!


Belinda March 7, 2013 at 4:16 pm

Hi Cathy! Wow you certainly have plenty of stairs there lol! I used to live in a big apartment building and used the steps there also for this workout and HIIT training. Honesty, it’s an awesome routine – I know you are going to get results and the best thing is, it only takes 30-40 mins max.

Keep me posted on how it goes :)



Marie March 8, 2013 at 9:46 pm

Thanks for fixing the link to the “cheat sheet” It is great!


Belinda March 8, 2013 at 9:48 pm

My pleasure Marie! Please feel free to share on facebook and with friends who you think might appreciate it! :)

Bel xo


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