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.
Continues on next page(Page 2) >>