When it comes to your back, you can’t back down. You may want the booty that Kim Kardashian or J Lo flaunt, but remember that only muscle can lift your butt and give it a well-rounded shape. Try these seven moves to get the best butt in town (almost!).
The basic squat is simple. Stand as tall as you can, your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause and slowly push yourself back to the starting position. Try squat variations to spice up your workout.
Place your feet hip-width apart and lift your left heel. Maintaining control, push the hips back as you lower your butt toward the floor. Brace the core to help you balance and ensure that the standing knee doesn’t pop out over your toes. Pause, then press into your right heel to stand up into the starting position. Switch legs and repeat.
Kneel on the floor and bend at the waist with your arms extended in front of you in a kneeling push-up position. Exhale and lift up the right leg until the hamstrings are in line with the back while maintaining a 90-degree angle bend. Contract the glutes and hold for a second. Return to the initial position as you inhale and repeat with the left leg.
Lie on your back, your knees bent and feet flat on the floor. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Stand straight , and step your left leg behind you and to the right. Your thighs should cross and both knees should be bent as if you are curtsying. Align the front knee with the front ankle. Return to standing, and switch sides to complete a rep.
Squat to Sumo
Stand with feet wider than your shoulders, toes slightly turned out. Hold a dumbbell in each hand in front of your hips. Push your hips back and squat down, ensuring that your chest is up and knees out. Bring the weights down to the floor in between your legs.
Bear Plank Leg Lifts
Begin in a plank position, shoulders stacked above your wrists. Bend both knees slightly and then bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up towards the ceiling as high as you can. Pause, and bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides.