Since the launch of my popular, Mia Brazilia Bottom Band this year, I have been frequently approached on the street by men and women who have already purchased and love the Bottom Band, but are not sure HOW to incorporate the elastic, resistance band into a comprehensive and challenging workout regimen. In the following blog, Mia Brazilia will introduce five, quick yet challenging lower-body workout stations that utilize the Mia Brazilia Bottom Band and reward users with a re-shaped and stacked booty (you can also watch my popular, 10 minute Bottom Band Workout Video on for additional guidance):
1.) Lateral Slide
A great introductory, "warm up" exercise to signal and wake up your dormant, glute muscles.
  • Place the Mia Brazilia Bottom Band around both ankles
  • With your feet shoulder-width apart, stand in a quarter-squat position (not 90 degrees) with hands at chest level
  • Begin by taking a step to the left with your left foot so that your feet are shoulder-width apart; then follow with your  right foot so that your feet are shoulder-width apart again
  • Take three steps to the left, then three steps back to the right. That constitutes 1 repetition 
  • Proceed to do 15 reps  
2.) Down-and-Up Band Walk
Now that your glutes and IT bands are activated, let this band exercise give you that  desired, yet oft-elusive "glute burn"
  • Place the band around both ankles
  • Stand with your feet hip-width apart
  • Bend your knees slightly a few inches and tilt forward slightly at the hips, keeping your abs engaged and glutes tight
  • Take 10 steps backward
  • Take 10 steps forward
  • Perform 3 sets of 20 repetitions each, insuring that your back remains flat throughout and shoulders back (No Hunching!)
3.) Compound Squat-to-Lateral Lift
This fitness exercise allows you to graduate to a challenging, multiple-step compound movement for your booty
  • Place the Mia Brazilia Bottom Band just slightly above your knees
  • Stand with feet hip-width apart and hands at your chest
  • Bend both knees and slowly push your butt back to lower into a traditional squat position
  • Stand back up and then lift your left leg out to the side, keeping your knee straight (NO BENDING)
  • Return your left leg to the floor
  • Squat again and stand back up. Lift your right leg out to the side this time, keeping your right knee straight
  • Return your right leg to the floor. This completes 1 repetition.
  • Perform 20 repetitions, alternating each leg during each repetition
4.) Ankle Jumping Jacks
Engage your core, glutes, and IT bands with this universal staple of the band exercise workout industry
  • Place the band around your ankles
  • Stand in a quarter-squat position (not 90 degrees) with feet hip-width apart and hands at your chest
  • Launch both feet outward and inward, simulating a jumping jack for 1 repetition
  • Perform 3 sets of 15 repetitions, making sure that your heels absorb each landing
5.) Clamshells
The ultimate, resistance band exercise to end a grueling, yet affirmative butt-shaping workout
  • Place the band slightly above your knees
  • Lie on your side on the ground, with your head resting on your bottom hand
  • Elevate your feet to hip height (if able to) with your knees still touching the floor
  • Lift the top knee toward the ceiling, keeping both feet together at the same time
  • Slowly lower the top knee down to just above the bottom knee. This is one repetition
  • Perform 15 repetitions. Switch sides and repeat with 15 repetitions
With these 5, easy-to-do workout tips utilizing the Mia Brazilia Bottom Band, your long-dormant butt muscles and overly-tight IT bands will be "firing" again and re-shaping your booty in mere weeks. Answer the call and take this Mia Brazilia "Booty Call" to Action!