Look, when I first got back in the gym, I never was that concerned with trying to change my posterior. I just wanted to drop the pounds. But when I started working with a trainer, it became apparent that we were going to spend at least 10 minutes out of every session, squatting for dear life. There were even classes in my gym dedicated to a better butt. I was not here for it.
But all that inadvertent squatting eventually paid off in ways that I never imagined. I wouldn’t say my booty is anything you would turn your head at on the street, but as someone who used to have more belly than backside, it’s definitely sitting up high these days. Bootylicious. Seriously, ask my fiancé…
So with that being said, if part of your fitness goals include perking up your derriere, these are my favorite (actually, they’re terrible but effective) exercises to get the job done.
HEAL-LIFT SQUAT
Okay, you didn’t want to hear it, but squats are good for the butt. In this modified workout routine, stand with both feet parallel about 2-3 inches apart. Lift one heel off the ground and then squat until your legs reach a 90-degree angle. Rise back to a standing position. That’s one rep. Repeat for one minute and then switch to the other heel.
PLANK LEG LIFTS
This exercise is great for your core and your butt. Get into plank position with your hands shoulder-width apart and your shoulders over your wrists. Stretch out both legs until your back and legs are in a straight line. Slightly bend both knees and then bend your left knee to a 90-degree angle. Flex your foot, and then, squeezing your butt, lift your leg toward the ceiling as high as you can. Lower your leg back down. Repeat for one minute and then switch legs.
GLUTE BRIDGES
Grab a dumbbell. Lie on your back with your knees bent, and your feet flat on the floor, shoulder-width apart. Place the dumbbell on your pelvic area. Keeping your core tight, lift your hips off the ground, as high as you can, with your shoulders still on the ground. Lower your hips again. Perform at least 12 reps.
Box Jumps
Raises your heart rate and strengthens glutes and hamstrings
Start by standing in front of a box or step with feet hip-width apart. Bend into a squat, push off of the ground and jump onto the box with both feet. Make sure to land softly with legs bent in a squat position. Jump or step back down.
EXERCISE-BALL HIP RAISE
Lie flat on the floor; face up. Place your calves on the exercise-ball with your legs straight. Balancing, raise your hips off the floor so that your body is in a straight line with your shoulders still on the ground. Without pausing, pull your heels toward you so that the ball rolls toward your butt. Hold for 1-2 seconds and then roll the ball back out and lower your hips until you’re back in the starting position. Perform at least 12 reps of this exercise.
Perform these 5 exercises 3-4 times a week and watch as your butt gets firmer and smoother.
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