Superior Posterior

5 Ways to Build a Better Backside 

You’re always busting it, saving it, covering it or laughing it off, but how much time do you actually devote to sculpting your butt? 

Your glutes are your largest—and possibly most powerful—muscle group and when used are an all-star calorie burner and metabolism booster. Show your buns some love with these killer moves. They work the glutes and the muscles that support them (the hip flexors and hamstrings) to tighten and tone your booty and core. Whether you choose to add them to your existing routine in place of lower-body exercises or combine them for a calorie-frying, buttock-toning circuit is up to you. Either way, you’ll wind up with a superior posterior.

Doggy Hydrant
Start on all fours, hands shoulder-width and knees hip-width apart. Keeping your feet flexed and knee bent, open your left leg out to the side until your inner thigh is parallel with the floor. Squeeze glutes and abs and return to the starting position with knee slightly off the floor. Repeat 15 times; switch legs.

 

 

Donkey Kicks

Start on all fours, hands shoulder-width and knees hip-width apart. Keep your right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling until your foot is directly above your butt. Squeeze glutes and slowly return to starting position, keeping your knee off the ground. Repeat 15 times; switch legs.

 

 

Squat Pulse
Stand with legs wider than shoulder-width apart, toes turned out, and arms straight out. Squat and keep knees in line with toes, squeeze abs tight, and keep your back straight. Stay squatting and pulse up and down, raising and lowering your butt six inches each time. Pulse 10 times; relax and stand. Hold your squat until the end; stand only when finished. Repeat 15 times; do three sets.

About the author

Bridgit Kin-Charlton

Bridgit Kin-Charlton, M.S., Ed., C.P.T., is a certified personal trainer and owner of B-defined Innovative Personal Training and Wellness.