When people hit the strength floor, there's typically an area of their body they'd especially like to train. For many, the shaping and lifting the booty is their primary objective. And who can blame them? Strong |
If this year is the year of the booty for you, this equipment-free workout was designed to help you use your own body weight to target and strengthen your butt from every angle in just a few minutes per day.
Build a Better Booty Workout
Perform each exercise in order for the length of time indicated. Limit rest between exercises as much as possible. Do the full circuit once, or repeat the exercises in order up to three more times.
If following this workout several days per week, try switching up the order of the exercises each day for optimal variety. Also switch up which side you start with on exercises that are done on each side of the body. As you progress and the amount of time indicated for each exercise no longer feels as challenging, increase the amount of time you perform each move by 15 seconds.
Although no exercise can target fat loss in any particular body area, muscle-strengthening moves like these can build lean muscle and, when combined with a calorie-controlled diet and some fat-burning cardio (start with 20 to 30 minutes per day, three days per week), you'll see and feel the results!
Begin on hands and knees, wrists directly under shoulders, arms straight but not locked, knees directly under hips, and spine neutral. Engage your
Keeping hips level with one another, and both knees bent at 90 degrees, lift your left thigh up until parallel to the floor (or as close to parallel as you can), ankle flexed and foot flat and parallel to the ceiling (pictured). Slowly return to starting position without resting
Tip: Try to keep your weight as balanced as possible in both arms and your hips level with one another. Don't let your back arch or round at all during the movement.
Begin lying on your back with feet flat, knees and
Squeeze the muscles in the back of the legs and butt to lift hips off the ground while keeping
Tip: Try to keep both hips as level as possible by activating the
Begin standing with feet hip-width apart, toes pointing forward, back straight and arms extended in front of
Starting on right leg, take a large step back to create a wide stance between the feet, making sure both feet still point directly forward. Slowly bend both knees, working toward a 90-degree bend, lowering the body toward the floor (pictured). Straighten legs and step forward to
Tip: Step back far enough that as you bend your knees, they don't bend beyond your front toes. Hold onto a wall or chair for balance, if needed.
Begin standing with legs and toes turned out from the hips, feet in a wide stance (wider than hips), back straight and hands on hips.
Keeping back straight, bend both knees (making sure they're pointing in
Tip: Bend from the knees—not the hips. Your back should remain upright and straight in this style of squat. Take feet as wide as you need to in order to achieve a wide-leg squat and full range of motion.