Make your booty one of your best assets. Your backside can be one of the most challenging areas to tone and sculpt, but never fear! We’ve got a booty-firming workout you can implement at home, the gym, a park or just about anywhere. If you do all of the exercises listed, you’ll want to start with the lower number of suggested reps. But watch and learn, and then try these — you’re sure to feel your booty burn (and take on a great shape).
1 BARBELL HIP RAISES
2 SQUAT THRUSTS
Squats are the single best exercise for you booty. But this variation also get your heart pumping (in a good way). HOW TO DO THEM: Start in a plank position — abs engaged, inner thighs and glutes engaged and heels pressed back. Then jump the feet to the hands and launch yourself straight up. As you’re in the air, separate your feet so you land with them just wider than mat width. Land in a squat, then place both hands back on the floor as you jump back into a plank. Repeat for 10 to 20 reps.
3 STANCE JACKS
Keep your heart rate up with this next exercise. Moving from standing to a twisted crouched position not only works your glutes, it engages your oblique muscles. HOW TO DO THEM: Start standing with your legs together and hands at your sides. Engage your core and jump your feet out to the sides. At the same time, crouch down into a twisted squat and touch the right hand down to the floor near your left foot. Jump back up to an upright stance and repeat, switching hands and sides. Do 10 to 20 reps.
4 FROG JUMPS
5 PLIé SQUATS
Sculpt the backside of a ballerina with the plié squat. It’s excellent for activating the lower glute and inner-thigh muscles. HOW TO DO THEM: Stand with your feet wide apart (about three feet, depending on your height) and turned out. Tuck your tailbone under and engage your lower-abdominal muscles. As you begin to squat, imagine that your spine is sliding down a wall behind you. Make sure your feet are wide enough so that when you come all the way down your knees end up just over the ankles. As you lower, bring your arms in front of you for balance. Make sure that you don’t arch your lower back and keep your torso straight throughout the squat. Repeat the squat 10 to 30 times.
6 PISTOL SQUATS
You’ll really challenge your balance and lower-body strength with this one! But you can also modify as you build up your strength. This squat variation works the quads, glutes and calves. HOW TO DO THEM: Holding a rope, TRX attachment or other prop without elasticity as an anchor, stand on one leg. Extend the opposite leg out in front of you as high up as you can comfortably manage. Contract the abdominal muscles, roll the shoulders down and back and come down into a single-leg squat. Keep the bent knee directly over the ankle. As you lower, keep your free leg from touching the floor so that when your glutes touch the floor (or come close), your free leg is hovering parallel just a couple of inches above the floor. Slowly rise up, driving through the heel of the bent leg, keeping the knee and shin from coming too far forward. Repeat for 10 to 15 reps on each side and feel the burn.
7 BICEPS CURL GOBLET SQUATS
This variation on the traditional goblet squat takes an already intensified squat to a whole new level. You’lll work deep into your gluteal muscles and legs and challenge your core and arms. HOW TO DO THEM: Stand in a plié stance (feet two to three feet apart and turned out) and hold a kettlebell or dumbbell at chest level. Engaging your ab muscles, squat down as low as you can. While centered, do a double-arm biceps curl with the weight, touching the weight to the floor and bringing it back to your chest. Don’t use momentum to lift the weight: Instead, decrease the weight if necessary. Stand up and repeat. Do 10 to 20 reps or as many as possible without losing proper form.
8 DUMBBELL SUMO SQUATS
Tone and shape your booty for you the rock-hard glutes you want. These squats are basically a modified goblet squat. But rather than one large dumbbell held at the center of your chest as with goblet squats, you’ll use two dumbbells (one in each hand). HOW TO DO THEM: Stand with your feet slightly turned out and about two to three feet apart. Hold the dumbbells at one end with each hand so they dangle. Engage your core and slowly squat down, taking your seat as low as you can without shifting your weight forward. Keep the weight focused in the heels of your feet. Come all the way down until the ends of the dumbbells tap the ground, then drive through your heels to return to standing. Repeat 10 to 20 times.
The pretzel is one of those subtle exercises that offers solid engagement in one of those hard-to-reach areas: the outer glutes. Pay attention to form to ensure the outer glutes are activating properly, and adjust your feet and legs to fit your range of flexibility. HOW TO DO IT: Sit on the floor or mat with your left leg bent back behind you and your heel reaching toward the left glute. Your right leg should be bent in the same direction with the heel touching the top of the left quad. With your chest and arms squared over your right leg, keep both sit bones grounded to the floor. Gently lift the left knee off the ground, keeping your left foot down on the ground. Return the knee back to ground. Repeat for 30 reps before switching sides.
You may feel silly doing this move, but the fire hydrant is a fantastic exercise that activates the outer glutes and hamstrings. It also opens up the hips and stretches out the inner thighs. HOW TO DO IT: Start on all fours with your toes curled under and your feet flexed. Line up your knees directly under your hips and your shoulders directly over your wrists. Keep the legs about hip-distance apart. Activate all of the muscles in your trunk, and while keeping the 90-degree bend in the right leg, slowly lift and open that bent leg outward. Don’t hunch your shoulders, but keep your neck long and jaw away from either side of your shoulders. Keep the grounded leg vertical at all times and further engage your abdominals to help keep it in position. Repeat for 10 to 30 reps on each leg.
Source : www.livestrong.com