You know you want it. That lifted, round and sculpted booty you see in magazine ads and on the bodies of dancers and superstars. From the perfect bottom for your favorite pair of skinny jeans, to rocking that teeny bikini on this year’s winter vacation, finding exercises for a better booty is definitely on many of our to do lists. Tightening, shaping and lifting your bottom sounds tough, but with the right exercises and little determination, you too can be on your way to that perfectly rounded gluteus maximus in no time. Here’s a look at how to get those glutes into gear and finally achieve the booty you dream of.
1. Single leg forward reach – This move can be a bit of a challenge, it’s going to require your core and your balance do a little work too. Stand tall, both feet on the ground. Reaching forward, slowly lift your right leg off the ground, balancing on your left and keeping those glutes engaged. Alternate legs and repeat.
2. Lunges – Seems like such a simple exercise: take a giant step forward, bend your knees and lower your body, but do a few of these and not only will your booty feel the burn but your hips and thighs will get a solid workout too. Alternate legs to be sure you’re balancing the workload!
3. Squats – There’s no doubt – just say the word squat and you may cringe thinking about it – they’re tough, but they get the job done. With your feet about shoulder-width apart, bend your knees (without letting them go past your toes) and slowly lower down. On your way back up, squeeze those glutes!
4. Step-ups – We also know that hitting the stairs is good for the glutes, but how about adding a little weight and getting those step moves on repeat. Grab some hand weights and find something that can function as a high step (like a bench or outdoor step). Lift up one foot and follow with the other, tapping the step and then switching feet. Up the ante by stepping up your speed or mixing in a knee lift!
5. Bridges – While these might also be considered a nice, mellow yoga move, bridge pose is right on the money when it comes to working that booty. Hit the ground for this one by lying on your back with your feet on the floor (about hip width apart) and bent knees. Lift your spine off the ground (slowly! – think one vertebrae at a time), squeezing those glutes the whole way up. Lower, lift and lower lift on repeat.
What do you think? All moves you can do at home, right? Get ready winter vacay, it’s going to be time to break out the short shorts!
