If there’s one body part that gets a lot of attention — whether it’s on your fitness vision board or while trying on a new pair of jeans — it’s the glutes. And when celebrity fitness trainer Yasmin Karachiwala drops a workout to sculpt a strong, round, and lifted booty, you know it’s time to pay attention.
Yasmin’s approach is all about intentional movement, controlled reps, and targeted toning — no mindless reps, no ego lifting. Just simple, effective exercises that activate every inch of your glutes, even the parts you didn’t know existed.
So if you’re ready to build a booty that’s not just about looks but also about strength and balance, this one’s for you. Let’s dive into Yasmin Karachiwala’s bootylicious workout and see how you can get those glutes fired up, toned, and tighter — no machines or weights needed.
Why Glute Training Is a Game Changer
Before we get into the workout, let’s quickly talk about why training your glutes is more than just an aesthetic goal.
Your glutes — made up of the gluteus maximus, medius, and minimus — are the largest and strongest muscle group in your body. And here’s what they’re responsible for:
- Hip extension and rotation
- Stabilizing your pelvis and spine
- Supporting posture and balance
- Boosting athletic performance
- Reducing lower back pain
In short, a strong butt means a stronger, more functional body. And when you tone it the right way? Well, that’s just a bonus.
Yasmin Karachiwala’s Booty-Focused Workout
This workout combines activation, toning, and endurance to work all areas of your glutes. It’s designed to be done at home, no equipment required — though a resistance band can make it more intense if you want to level up.
Let’s break down the five signature moves Yasmin swears by for a rounder, firmer, and more lifted backside.
1. Glute Bridges (with Pulse)
This classic move is a glute sculptor. Adding a pulse at the top increases time under tension and really gets the burn going.
How to do it:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Arms by your side, palms facing down.
- Lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, add a small pulse, then lower down.
Reps: 3 sets of 15 reps with a 5-second hold on the last rep of each set.
Trainer tip: Keep your core tight, and avoid arching your lower back. Drive through your heels to activate the glutes properly.
2. Donkey Kicks
This move isolates your glutes and adds shape to the upper part of your booty.
How to do it:
- Get on all fours — hands under shoulders, knees under hips.
- Keeping your knee bent, lift one leg up toward the ceiling, foot flexed.
- Squeeze the glute at the top, then lower without touching the floor.
- Repeat on the same side before switching.
Reps: 15–20 reps per leg for 3 sets.
Trainer tip: Move slowly and avoid swinging the leg. The control is what makes the difference here.
3. Fire Hydrants
This side-lifting move targets the gluteus medius, giving your butt that round, outer-curve look.
How to do it:
- Stay on all fours again.
- Lift one leg out to the side like a dog at a fire hydrant, keeping the knee bent at 90 degrees.
- Lower with control.
Reps: 15 reps per leg for 3 sets.
Trainer tip: Don’t shift your weight to the opposite side — keep your body square and hips stable.
4. Curtsy Lunges
Curtsy lunges work the glutes, inner thighs, and side booty, all in one smooth motion.
How to do it:
- Stand with feet shoulder-width apart.
- Step your right foot diagonally behind your left leg and bend both knees into a lunge.
- Push through the left heel to return to start.
- Alternate sides.
Reps: 12–15 reps per side for 3 sets.
Trainer tip: Keep your torso upright and engage your core to maintain balance. This move sculpts the butt and tones the thighs.
5. Frog Pumps
This move might look funny, but it’s a secret weapon for glute engagement — especially the inner and lower glutes.
How to do it:
- Lie on your back with the soles of your feet together and knees bent outward like a butterfly stretch.
- Keep your feet close to your glutes.
- Press your hips up, squeeze at the top, and lower down.
Reps: 20 reps for 3 sets
Trainer tip: Keep the motion fast but controlled. The open-knee position forces the glutes to do all the work.
Suggested Workout Structure
You can do this entire booty workout 3–4 times a week. Here’s a simple structure Yasmin would likely recommend:
- Warm-up (5–7 mins): Light cardio, leg swings, hip circles, glute activation with band (if available)
- Workout:
- Glute Bridges with Pulse – 3 sets
- Donkey Kicks – 3 sets per side
- Fire Hydrants – 3 sets per side
- Curtsy Lunges – 3 sets per side
- Frog Pumps – 3 sets
- Cooldown: Glute stretches like pigeon pose, hamstring stretch, hip flexor stretch
Total time: Around 30–35 minutes
How to Maximize Your Results
Yasmin often reminds her followers that form, consistency, and recovery are just as important as the workout itself.
1. Focus on Mind-Muscle Connection
Don’t just go through the motions. Feel every rep. Squeeze at the top. That’s how you get toned, not just tired.
2. Stay Consistent
Do the workout at least 3 times a week. You won’t see changes overnight, but in a few weeks, you’ll feel the difference.
3. Fuel Your Body Right
Protein helps build and repair muscle. Hydration supports recovery. Don’t skip the nutrition side of the process.
4. Add Resistance When Ready
Once your body gets used to these moves, add a resistance band or light dumbbells to increase the challenge.
What You’ll Notice (If You Stick With It)
Give yourself 3–4 weeks of regular training, and here’s what you might start noticing:
- Your jeans fitting better around the hips
- A lifted, tighter butt with more definition
- Better posture and reduced lower back tightness
- Stronger, more stable movements in daily life
- More confidence — because let’s be honest, feeling strong feels amazing
Final Word
You don’t need complicated machines or heavy weights to tone your glutes. Yasmin Karachiwala’s bootylicious workout proves that simple, controlled, and targeted exercises can give you results that not only look good but feel strong and stable too.
Whether you’re a beginner or someone just wanting to spice up your leg days, this glute workout brings in that desi fitness magic — bodyweight moves with major impact.
