Kim Kardashian Workout Routine: How To Make Your Butt Look Bigger

Kim Kardashian Workout Routine: How To Make Your Butt Look Bigger

The Kim Kardashian workout routine keeps her looking curvy. Often seen on television and in magazines, the paparazzi is constantly taking pictures of Kim Kardashian’s body. Known for her curves and butt, Kim Kardashian loves the attention she gets. To stay in super shape, the Kim Kardashian workout is designed by Gunnar Peterson, in combination with Kim eating a clean diet.

The secret to making her butt look bigger is Kim’s intense work ethic and exercises, especially her “wide squats technique.” By having a wide stance, with toes pointed outward, she works her butt more, and her hamstrings less. Side lunges, having a similar effect, take the strain off her hamstrings, and put the emphasis on working Kim Kardashian’s butt.

Kim Kardashian also does a lot of dumbbell squats and lunge variations. With all these exercises used together, Kim Kardashian maximizes her glute training, creating the “Kim Kardashian Butt.”

kim kardashian workout routine

Good genes have blessed her with a curvy figure, but there is much more to it. Most famous for her butt, Kim Kardashian knows her workouts have to be intense to stay in shape. Kim Kardashian favors short, but always-intense workouts. The result is the body, butt and curves she possesses. Kim Kardashian says:

I’m really proud of my curves, and I hope all you curvy girls out there are embracing yours too! It’s important to workout and be the best version of yourself that you can be, but never feel like you have to be the skinniest girl in the room to be the prettiest. Be confident in yourself and you’ll shine.

kim kardashian workout routine

Kim Kardashian Workout Routine

The key to Kim Kardashian workout routine  is to do a lot of  compound movement exercises in quick succession. Compound movements involve activating more than one joint per exercise. Squats and lunges are great examples, where you are working the legs and hips at the same time. Gunnar changes the workouts up, by sometimes having Kim use a Bosu ball or Stability ball for her exercises.

So, here’s the Gunnar Peterson designed Kim Kardashian Workout Routine:

gunnar peterson celebrity trainer

Kim Kardashian Workout Routine Monday – Legs, Biceps, Back & Abs

Here’s the Monday Kim Kardashian Workout Routine:

Exercise
Sets
Reps
Rest
Notes
Data
Repeat Circuit2-3more times
Wide Dumbbell Squats110-1215 secsCircuitTraining
Forward Lunges110-1215 secs
Side Lunges with Twist110-1215 secs
Skater Lunge110-1215 secs
Stability Ball Leg Curls110-1215 secs
Cable Lat Pulldowns110-1215 secs
Dumbbell Rows110-1215 secs
Dumbbell Bicep Curls110-1215 secs
Close Grip Bicep Curls110-1215 secs
Crunches110-1515 secs
Reverse Crunches110-1515 secs
Mountain Climbers130 sec15 secs

Do one set of each exercise, rest one minute. Then, repeat the circuit 2-3 more times. After the circuit training is done, Gunnar Peterson has Kim Kardashian do High Intensity Interval Training.

Detailed Tutorials:

kim-kardashian-workout-clothes

Kim’s trainer, Gunnar Peterson says when you’re doing Wide Dumbbell Squats:

Imagine that you’re about to sit in a chair, keeping your back straight, eyes straight ahead, and your body spread from your heels to the balls of your feet. As you push yourself back up, imagine you have a rope around your belt buckle and someone’s tugging on it form the ceiling to pull you up. Think about actively pushing through your heels.

Kim Kardashian Workout Tuesday – Chest, Shoulders, Arms & Abs

Here’s the Tuesday Kim Kardashian Workout Routine:

Exercise
Sets
Reps
Rest
Notes
Data
Repeat Circuit2-3moretimes
Dumbbell Chest Press 110-1215 secsCircuitTraining
Dumbbell Flys110-1215 secs
Overhead Shoulder Press110-1215 secs
Dumbbell Curls110-1215 secs
Lateral Dumbbell Raises110-1215 secs
Cable Pressdowns110-1215 secs
Triceps Extensions110-1215 secs
Turkish Get Ups110-1515 secs
Crunches110-1515 secs
Reverse Crunches110-1515 secs
Medicine Ball Push Ups11215 secs
Stability Ball Crunches11215 secs
Stability Ball Climbers11215 secs12 reps(each leg)
Planks11 plank15 secs go tofailure

Do one set of each exercise, rest one minute. Then, repeat the circuit 2-3 more times. After the circuit training is done, Gunnar Peterson has Kim Kardashian do High Intensity Interval Training. (It may seem strange that Kim does as much for her upper body, as she does for her lower body. But, her trainer says that you need to do so if you want that hourglass figure. Plus, bigger shoulders and arms adds to the effect of making your waist look smaller.)

Detailed Tutorials:

kim-kardashian-bum

Kim believes that your focus should be on working out hard, not spending time feeling sad or having anxiety about your body:

If I don’t feel confident about my body, I’m not going to sit at home and feel sorry for myself and not do something about it. It’s all about taking action and not being lazy. So you do the work, whether it’s fitness or whatever. It’s about getting up, motivating yourself and just doing it.

Gunnar Peterson prefers his clients to stick to circuit training. But on some days, Kim wants to focus on her butt. Kim’s Butt Workout:

Exercise
Sets
Reps
Rest
Notes
Data
Wide Dumbbell Squats41530 secs 30 secs rest
Squats Thrust Twist41530 secs between each set
Walking Lunges42030 secs 1 min rest
Bosu Ball Squats41530 secs between each
Medicine Ball Squats41530 secs exercise
Plyometric Squat Jump312-1530 secs
Donkey Kicks41530 secs 15 reps per leg
Leg Abductors/Adductors412-1530 secs

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About the Author:

Chris Davis is focused on bringing you the most popular information on celebrity and athlete workouts. His goal is to make you stronger. Connect with him on Facebook, Twitter and Google.

  • Jada

    Very good workout, very intense!

  • http://www.healthfitters.blogspot.com ravi

    i must say you have realy good kim’s workout i can help you. my website has kim’s full body workout. you can check it out

  • Isadora

    Thank you, good workout ! and i use to get the suppositories of CHEZBelette to make my buttocks bigger, but i am not like Kim yet !

    • http://www.popworkouts.com Chris Davis

      Keep it up! I’m sure there’s nothing like having the real thing.

  • k8

    looks like a great workout! i’m just curious, where did you guys get such a detailed routine from? what’s the source? like, did you talk to gunnar himself??

    • http://www.popworkouts.com Chris Davis

      The secret is that although celebrities may not talk about their workouts, their trainers make money by talking about it. The more they spill the beans, the more celebrity clients they get. Also, if they get popular enough, they can sell books.

      You can find a link to Gunnar Peterson’s book: The Workout: Core Secrets from Hollywood’s #1 Trainer in the “sources” section of the article. In addition to what Kim Kardashian has said about her workouts in the magazines, Gunnar’s book is where we sourced the workout.

  • grace

    Kim u are very pretty woman I’m a big fan

  • grace

    I’m very curious about trying these work outs..do I have to do every single one .I just had a baby 7months ago so I’m really trying to get back in shape I’m hating my body right now my stomach nd butt area is what I need to work out the most so please can u help me

    • http://www.popworkouts.com Chris Davis

      It’s good to work your way up to doing 5 workouts a week. But, by all means, start slow and build yourself up. Maybe just do one set of each exercise, and skip the HIIT cardio. Or, alternate between the weights and cardio. Try to do a little more each day.

      The hardest part about working out is simply finding the motivation to do it. The best way to get motivation to work out is to do it first thing in the morning (with a little bit of caffeine to nudge you on your way). The next best approach is to lie to yourself: Tell yourself that you’re only going to exercise for 5 minutes (easy, right?). But, when that 5 minutes is over, ask yourself if you want to keep going. If you’re doing a workout you like, the answer is usually yes!

      Also, remember that your body is 80% nutrition 20% exercise. So, take a look at Kim’s diet. Kim noticed that going gluten-free really helped her lose weight. I haven’t written an article on it yet, but Kim Kardashian has been big on juicing after her pregnancy. She loves kale juice especially.

      A diet big on fruits and vegetables is the key. Maybe you’ll find that a juicer or blender is the key to sneaking leafy greens into your diet. They have the most nutrition per calorie. Also, check out the Jessica Simpson workout. She works with Harley Pasternak. More stars go to Gunnar Peterson (Kim’s trainer) or Harley Pasternak (Jessica’s trainer) than any other trainers in Hollywood.

      • Nancy

        Kale juice? Seriously? It’s really unnecessary and even harmful to mess around with drinking large quantities of green juice. Do a google search on goitrogens (kale is goitrogenic), and another on how thyroid function improves physique (not to mention health and energy), if you’d like to understand why.

        • http://www.popworkouts.com Chris Davis

          Kim Kardashian does it because kale has some of the most nutrition, per calorie, of any food. But yes, it can be dangerous in large quantities. It’s better to cook kale, as that removes a lot of the harmful stuff. Make sure you’re consuming iodine (found in iodized salt or seaweed) to combat thyroid deficiency.

          It’s also best to buy organic, because kale is grown with a pesticide that is also a neurotoxin (really bad if you’ve just had a baby, and are breastfeeding).

  • Jade

    If i am skinny, will this workout make my butt bigger?

    • http://www.popworkouts.com Chris Davis

      Yes, the Kim Kardashian workout uses these exercises for her butt:

      Wide Dumbbell Squats (10-12 reps)
      Forward Lunges (10-12 reps)
      Side Lunges with Twist (10-12 reps)
      Skater Lunge (10-12 reps)
      Stability Ball Leg Curls (10-12 reps)

      Stick to these exercises if you’re just looking to work your glutes. The rest of the workout focuses on other body parts, because her trainer believes in total body circuit training.

  • Sahantha

    wow..all myths about butt busted..I’m following your tips to make my butt bigger..thanks a lot..

  • Kim Kardashian

    Kim Kardashian is a real hot beauty. She has a perfect body.

    • Gabrielle

      Yes, you are a beautiful woman, however, nobody is PERFECT. Inner beauty is the only true perfection a person should ever need…

  • Notty

    I’m really skinny and it’s a struggle for me to gain weight.. I’m wondering if doing these workouts will make it worse for me? Like will it make it harder for me to gain weight?

    • http://www.popworkouts.com Chris Davis

      The key to body composition is how much you eat. 80 percent is diet. 20 percent is fitness. If you do these workouts, but don’t increase your diet, then you will get toned muscles, but not get any bigger. If you eat more calories with Kim’s workout, then you can expect to gain weight.

      Of course, it’s all about gaining the right type of weight. Healthy carbs, healthy fats, and lean protein are the key to optimal body composition. Healthy carbs include fruits, vegetables, quinoa, and brown rice. Healthy fats include fish, flax, and chia seeds. Lean protein comes in all types of forms. Maybe you like meat, or maybe you want to throw your favorite frozen fruit in with some vanilla protein powder, for a great post-workout shake.

      Keep increasing your intake of healthy foods, and you will start to gain weight. If you are still sore 2 days after a workout, then you know you aren’t eating enough to recover. If you are still not gaining weight, try adding more healthy carbs and lean protein to your diet.

    • Nancy

      Personally, I’ve found drinking lots of whole milk and eating eggs and cheese and whole yogurt more often, along with lots of wholesome carbs (think mashed potatoes, bread, popcorn, rice, sweet potatoes, noodles, oranges, apples, etc), has improved my figure tremendously.

      In my experience, if you don’t gain on “clean” carbs, you’ve really got to start including ice cream (Ben & Jerry’s is pretty nutritious) and cookies (make them yourself with butter). I had to do that, partly because I had an eating disorder and couldn’t eat enough calories of whole foods only.

      Now I have a voluptuous hourglass figure, with a nice bottom. So don’t be scared of any foods! And make sure you eat enough calories for your heigh and age. For me, it’s 3,000 calories per day minimum, and if I don’t eat that much, I don’t have enough energy.

      Best of luck! :)

  • Jane

    How many reps in each set?

    • http://www.popworkouts.com Chris Davis

      The number of reps for each set should be listed next to each exercise. If you’re curious about a particular exercise let me know. Gunnar Peterson likes to have Kim Kardashian do the entire circuit between 2-4 times (depending on time).

      Kim moves from one set of an exercise to the next exercise. Gunnar will often switch up the exercises in the routine. So, feel free to try changing things up as you go. For the HIIT cardio, I’ve included a video you can use at home. Otherwise, Kim is known to do the elliptical, bike and treadmill at the gym.

      The secret Gunnar Peterson likes to use with his clients is to change up their cardio machine every 15 minutes. He has found that if you only have 15 minutes to spend on a machine, you’re much more likely to be going all-out. If you have to sit on the same machine for all 45 minutes, you’re less likely to get a good workout. So, try switching up your cardio every 15 minutes.

  • Berenice Gomez

    I have a big butt already and big thighs but my belly if big kinda saggy and i really want to make it fit also my legs how do i keep my butt and thighs how they are but make them fit

    • http://www.popworkouts.com Chris Davis

      Your body composition is 70% diet. In order to keep her butt and legs in shape, Kim Kardashian eats chicken and turkey burgers. She stays away from alcohol, red meat, flour and sugar. Kim Kardashian’s keys to a great body include a diet/strategy of:

      Staying Hydrated
      Fruits, especially fresh lemon water
      Vegetables
      Eating Slowly
      Not Overeating

      Experiment with going gluten free. That’s what Kim did to lose weight. Many people are finding that their “Wheat Belly” is caused from the bread, corn and other grains in their diet. Some people are gluten intolerant. An even greater population suffers from weight gain from a protein called gliadin, found in wheat and other grains. So, stay away from breads, tortillas, and anything else with gluten.

      Once your diet is in order, try the Kim Kardashian workout. This will help keep your butt, legs and thighs in shape, while losing weight where you want it gone. The total body workout is designed by Hollywood’s best trainer. It will keep you in great shape!

  • taylor

    About how long will this workout take to start noticing a difference ?? I have a butt , but i’ve lost a ton of weight and i feel my curves are gone …i hope this workout brings back my booty back.

    • http://www.popworkouts.com Chris Davis

      They say in general, with a good workout, that “it takes 4 weeks for you to start noticing a difference in your body, 8 weeks for your family to notice, and finally 12 weeks for your friends to notice.” Of course, the answer to your question is going to be different for everyone. It is all about your intensity, dedication, proper form, and diet.

      The Kim Kardashian workout is especially designed to bring out the curves in you. Be confident in your workout plan, and the results will come even faster. Body composition is all about the proper diet, so make sure to eat enough for your body to recover and grow stronger. Use weights that challenge you, but use proper form. Good Luck!

  • Anika

    I normally have a curvy bum (which I feel is more fat than muscle), but lately I lose a few pounds and I feel it is getting smaller. I want to tone and build some muscle but don’t want to lose the size of my butt, I just want a lift, and rounder. How do I do this without losing weight and the size of my butt?

    • http://www.popworkouts.com Chris Davis

      Kim Kardashian has similar goals to the ones you describe. She wanted a bigger, rounder butt. She didn’t want to lose weight if it meant losing her butt. This is why she took up circuit training. It builds muscle tone all over your body that accentuates your natural curves.

      If you don’t want to lose any more weight, then make sure you are eating plenty. Also, there’s no need to do the cardio HIIT training. Exercises like the Wide Dumbbell Squats will surely increase the size of your butt. The heavier the weight you use, the better your results. Intensity is important. You want to feel sore the next day!

  • talisha

    if im trying to lose belly fat and tone should i use the kim k workout tapes? will they help out with this and also i want to lift my butt and keep it the same size. I wanna lose a few punds just not my back side

    • http://www.popworkouts.com Chris Davis

      I haven’t actually seen her entire workout tapes, just what’s included in the video. For your goals, I suggest the circuit training involved in these Gunnar Peterson designed workouts. The key is squats. It was recently reported that Kim does 100 squats first thing every morning, even when she’s on the road with Kanye. The circuit training in this workout will not only help you lose belly fat, but also help you shape your butt.

  • Mariah Torres

    I Recently Joined The Gym and My goal is To get a flat stomach and still have My butt I don’t have To much belly fat I Weigh 138 but I Want It completly flat. I’ve been doing cardio a lot would That make My butt smaller even if I Follow this Kim kardashian butt workout?

    • http://www.popworkouts.com Chris Davis

      Resistance training, with cardio, is the secret to keeping your shape. All the Kardashians, Kim especially, use circuit training and cardio. This helps them keep their butt, while losing weight. You can’t lose fat in one area of the body. It would be nice, but it’s not possible to only lose belly fat. Cardio will grab fat from your belly, but also your butt. To combat this, circuit training is done to keep your butt and your shape. Also, Kim does 100 air squats every morning when she wakes up, no matter what.

      The best approach is to do the Kim Kardashian butt workout first thing in the morning, followed by low-intensity cardio. Low-intensity cardio in the morning is the best way to get a flat tummy. Then, in the afternoon do HIIT training to burn more fat. If you’re getting everything in the afternoon, do the workout followed by HIIT training.

  • Melissa

    which ones are mainly based on the abs ?

    • http://www.popworkouts.com Chris Davis

      Kim does the following for abs, depending on the day:

      Crunches (10-15 reps)
      Reverse Crunches (10-15 reps)
      30 secs of Mountain Climbers, Jump Rope, or High Knees.

      Turkish Get Ups (10-15 reps)
      Crunches (10-15 reps)
      Reverse Crunches (10-15 reps)
      Stability Ball Crunches (12 reps)
      Stability Ball Climbers (12 reps each leg)
      Planks (15 reps)

  • Jasmine

    Does she only do this Monday and Tuesday ?

    • http://www.popworkouts.com Chris Davis

      There’s a page 2 and 3. Click the orange button at the bottom of the article for more.

  • Jasmine

    Oh I see it now and this will be my first time trying this. Never really worked out except for walking so I’m nervous yet excited to get my body in shape

  • http://www.popworkouts.com Chris Davis

    Good Luck! Let me know if you have any questions. Going slow at first, in order to perfect your form, is the key to success when it comes to working out.

  • Jasmine

    So I am probably going to miss Mondays work out. I’m unable to make it to the gym. Is there anything I can do at home in order to keep my weekly workout going?

  • Vanessa

    hi i am 14 years and i really like kim kardashian’s body and My goal is to have a flat belly thinner legs( i don’t want to have skinny legs ) and big butt. My measurements are 34-28-42. i want to lose weight from my legs , arms and belly and to tone them the most important thing is that i dont lose weight from my butt cause i already have a big butt but i want to make my butt bigger. can you please help me?

  • http://popworkouts.com Chris Davis

    The Kim Kardashian workout is designed for everything you’ve mentioned. For your butt and legs, the key is to do wide dumbbell squats and lunges. Gunnar Peterson, who wrote this workout, has his clients work the rest of their body a lot. This is to make sure you get that hourglass figure.

    The circuit training in this workout has you go from one exercise to the next. This is to keep your heart rate up. In turn, this will help you burn fat, tone your arms, while making your curves even bigger.

    Also, I just finished writing the Jen Selter workout. She is a 20 year-old who is famous for having “The Best Butt on Instagram.” So, check that workout out for added motivation and exercises. You might like her workout more than Kim’s, since it is more at-home friendly. Jen started these workouts when she was 16.

    One trick that Kim uses is to do 100 bodyweight squats when you wake up. That’s a great way to start your fitness routine every morning.

  • lisa

    hi im 15 and do these workouts really make your butt bigger i always try alot of things and they dont seem to work that well im really going to try this will this make my butt bigger ???!

    • http://popworkouts.com Chris Davis

      Yes, this workout really works. It’s used by Kim Kardashian, Sophia Vergara, and other top celebrities. If you train hard and eat a proper diet, good things will come. Sometimes, not eating enough prevents you from getting a bigger butt. Get an app like My Fitness Pal to track your diet. If you want a bigger butt, you will have to tell My Fitness Pal that you want to gain weight (say a pound per week).

      Also, like I told Vanessa, check out the Jen Selter workout. She’s 20 (has been working since she was 16), and is already known for having the “Best Butt on Instagram.” Like Kim Kardashian, her staple move is Wide Dumbbell Squats. She has some fun workouts for you to try, as well. Let me know how it goes.

  • Delilah

    Great workout, nice and intense for me but the secret to kims body is cosmetic surgery. She may workout but the real reason behind it is lipo and fat transfers/injections, her bum is often disproportionate to her legs. This should be a Sofia Vegara workout, or even Salma Hayek or J-lo they actually workout to get their bodies, otherwise this will just be misleading to young girls who think they can get a body like kims with just exercise.

    • http://popworkouts.com Chris Davis

      I agree. You make the good point that her body is altered, and therefore unattainable by most. But, this it is still a Gunnar Peterson-designed workout that celebrities use to get in shape.

      It will get you stronger. You will get you a bigger butt, especially if you use the Wednesday Butt Workout more often than just once a week. Diet is also of utmost importance when getting bigger. I suggest the My Fitness Pal app to help people achieve their goals.