6 exercises for your best butt ever
We all own calendars and consequently know that summer is just around the corner—we’ll spare you the typical “beach bod” speech. You don’t need our help counting down to your first beach day, but if you’d like your behind to look a little bit better in your suit when that day comes, we can certainly help with that.
We consulted certified personal trainers to get the scoop on the most effective moves for a toned and tight butt. As always, every training program takes time and effort, so get started with now. Choose a few of these moves, or all of them, to create a butt busting workout. When you’ve mastered the moves, add weights or a medicine ball for more of a challenge.
More: America's fittest cities
Lateral shuffle squats with a step
Start with a step to your right, place your right foot on the platform. With your left foot still on the floor, squat down, using good form (back straight, head up). Pushing off the left foot, shuffle up and over the step, landing on the opposite side with only your right foot on the ground. When coming down, lower into a squat. Repeat this move until you’ve completed 10-20 squats, depending on your level of Fitness.
More: 9 common strength training mistakes (and how to fix them)
Start by choosing a height that feels comfortable, but is still challenging. When jumping, the goal is to get both feet firmly planted on top of the box at the same time. This move provides both great cardio and strength benefits. Repeat this move for 10-20 reps, depending on your level of fitness.
More: 11 stretches you should never do before a workout
Start with an amount of weight that feels comfortable, but challenging. The weights should be on the floor in front of your toes and when you reach down for them keep your legs straight and your lower back bent. Pull the weight off the floor slowly until your upper body is at a 90-degree angle, then lower, keeping your legs straight, butt out and toes pointed up. Repeat this move for 8-12 reps, depending on your level of fitness.
More: How to burn more fat in less time
Start with your arms raised in front of you in whatever position feels most comfortable. Lower into a squat, then on the way up, power into a jump. Come down from the jump directly into a squat. Repeat this move for 10-20 reps, depending on your level of fitness.
More: Never squat in this machine at the gym
Start standing with feet shoulder-width apart and take a large step forward with your right foot. Your feet should be pointing forward and your right knee should be directly over your right foot as you lower into the lunge. Turn your upper body to the right and extend your arms in that direction, then hold. Moving your arms and upper body to the center, take a big step forward with your left foot and repeat. Repeat this move for 10-20 reps, depending on your level of fitness.
More: 6 everyday habits of extremely fit people
Single-leg hip extension
Start on your back with your arms out to your sides for stability. Bend your left leg and plant your left foot firmly on the ground, then raise your right leg out in a straight line just off the floor. With toes pointed back toward you, raise your hips and right leg, maintaining a straight line. Your head should remain on the floor but your body should be at a 45-degree angle off the floor. Hold and then lower your right leg down without letting it touch the floor. Repeat this move for 10-20 reps, depending on your level of fitness. Be sure to alternate legs.