While handheld weights may appear to engage only your upper half, they can actually work your butt, big time. When used correctly, weights can strengthen the gluteal muscles that shape your tush for a higher, rounder look.
Start with a rubber-encased bar (10 pounds is a great jumping-off point) or a bare barbell bar. (Yeah, it’ll look a little lame without the plates — but only until you lift it, as some can weigh upward of 50 pounds.)
Perform up to three sets of eight to 10 reps per move before moving onto the next exercise. Then complete the entire workout two to three times per week for a butt that makes gravity look like B.S.
1. Curtsy Lunge
How to do it: Begin with the bar at your feet. Grasp it with your hands wider than shoulders-width apart using an overhand grip (palms facing down with thumbs under the bar). Bend your knees and lift the bar up over your head, carefully bringing it behind your head and resting it on your shoulders. Keeping the bar parallel to the ground and chest high, step your left foot diagonally behind you and bend both knees 90 degrees. Press into your leading heel to return to starting position, then repeat on the opposite side to complete one rep.
2. Heel Strike
How to do it: Begin with the bar in curtsy lunge position (resting on your shoulders with an overhand grip) and your feet should be shoulders-width apart. Keeping your chest high and the bar parallel to the ground, bend both knees to sit your hips back into a squat. When your thighs are parallel to the ground, extend your legs to stand up, lifting your left heel off the ground and extended it straight out in front of you in a controlled kick. Return to starting stance, then complete another squat, this time kicking with the opposite leg. That’s one rep.
3. Side Lunge
How to do it: Stand with your feet about hips-width apart with the bar at your feet. Bend your knees to grasp it with your hands shoulders-width apart using an underhand grip (palms facing up, thumbs over the bar). Bend your knees and lift the bar off the floor, then bend your elbows to curl it up toward your chest. From this position, take a large step out to your left with your left foot. Keeping the bar parallel to the floor and chest high, bend your left knee 90 degrees, keeping the right leg straight. Then press through the left heel to return to starting position and repeat on the opposite side. That’s one rep.
4. Single-Leg Deadlift
How to do it: With hands about shoulders-width apart, use an overhand grip to hold the bar in front of your body with arms fully extended. From this position, lift your right heel and extend the leg behind you as you slowly bend from the waist to lower the bar to toward the floor. When your outstretched leg and chest are both parallel to the ground, engage your standing glutes and hamstring to return to starting position. Without lowering the raised foot, continue until you complete one set’s worth of reps. Next, repeat on the opposite side.
5. Squat to Forward Lunge
How to do it: Stand with your feet slightly wider than shoulders-width apart. Using an underhand grip with hands shoulders-width apart, curl the bar to your chest. Keeping your chest high, bend both knees until your thighs are parallel to the ground, then press up through your heels to return to starting position. Take a large step forward with your left foot and bend both knees 90 degrees. Press through the heels to return to starting position. Complete another squat, then lunge forward with the opposite foot. Return to starting position to complete one rep, and continue to alternate sides, performing squats in between lunges.
Source : www.cosmopolitan.com