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5 Exercises to Tone Your Glutes That Only Require a Band, Says Influencer Sadielee Thomas

The fitness trainer shares the at-home workout responsible for her glutes.
FACT CHECKED BY Christopher Roback

Sadielee Thomas is sharing her glute workout – and all you need is an exercise band. In a new social media post, the influencer shows off her perfect glutes and demonstrates the exercises she does to maintain them. "POV: you realize you only need these 5 exercises & a band to tone and tighten your booty! 🍑" she wrote in the caption. Here is everything you need to know about her glute workout – plus her walking workout and the exercises responsible for her abs. 

Muscle "Toning and Tightening" Involves "Muscle Growth and Fat Loss"


Before she gets into the workout, she shares "some crucial points I'd like to emphasize," namely that the idea of "toning or tightening" muscles is a misconception. "Rather, the process involves muscle growth and fat loss, which collectively sculpt the desired toned appearance. Despite the appeal of catchy phrases, it's important to understand what it'll actually take to reach your fitness goals," she explains. 

Related: 5 Mistakes I Stopped Making After Becoming a Dietitian

And, You Need to Consider Nutrition


"It's important to recognize that no workout alone can lead to significant body fat reduction. For effective results, it's important to complement your workout routine with a nutrition plan tailored to your goals. Remember, a balanced diet plays a crucial role in results," she says. 

Here Is Her Glute Workout

She recommends doing 12 to 15 reps and 2 to 3 rounds "depending on your fitness level."

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kick back
  4. Fire hydrants
  5. Static glute bridge abductions

Here Is Her Walking Workout

Sadielee recently shared a 50-minute walking workout on the treadmill. "Experience the ultimate blend of speed, incline, and interval challenges," she wrote. 

Check out the workout ➡️

  • 5 min warm up – 3.5 speed
  • 10 min steady pace – 4.0 speed
  • 7 min incline walk – 3.5 speed
  • 5 min moderate pace – 3.5 speed
  • 8 min interval walk – 3.0 ~ 3.5 speed
  • 10 min speed variation – 4.0 ~ 4.5 speed
  • 5 min cool down 3.0 ~ 3.5 speed

Here Is Her Core Workout

Sadie recently shared a core workout. "This particular workout didn't single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy," she wrote in the caption, specifying that you should do 12 to 15 reps and 2 to 3 rounds "depending on fitness level."

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbell around the world
  4. Single-leg knee drive

💪🔥Body Booster: If you want to tone and tighten any part of your body, keep in mind that you will need to build muscle and burn fat. This usually involves a combination of dietary changes and fitness. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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