POPSUGAR Fitness

The Best Moves For a Perkier Butt

Jul 10 2014 - 12:33am

Getting a better backside doesn't have to take hours on a treadmill incline. Just add these three classic moves to your daily routine for a little lift every day. They can be done almost anywhere, require no equipment, and are a few of the most effective ways to lift and sculpt those glute muscles. Learn how to do the moves below, then get going for your best butt ever.

Source: Thinkstock / haveseen [1]

Jump Squats

The squat is one of the best ways to work and lift your butt. If you want an even more effective move, add some jumps to the mix. Fergie [2]'s trainer, Shaun Dreisbach, says the singer has a "love-hate relationship" with the jump squat. “Hates to do it, loves the results,” he tells Glamour [3].

Adding a jump to your squat lifts your butt muscles even more, while also adding a cardio component to the mix. For an even better lift, try to drop your squat lower on your last rep [4] and hold for 10 to 30 seconds.

Walking Lunge

All types of lunges are great for working your backside, but trainer Jennifer Pattee, owner of Basic Training, is partial to a specific move: the walking lunge. "It's a great way for women to tone the butt, to get that kind of shelf butt," she explains [5]. "Normally you can't really spot reduce and it's hard to really tone specific muscle groups, but that one works."

This exercise also tones your thighs, so consider it a must-do for shorts season. Remember to keep your weight in your heel as you come down into a lunge, and lift your toes up as you're stepping back up from a lunge in order to make the move more effective. For a full-body move, hold dumbbells.

Donkey Kick

Celebrity trainer Valerie Waters, who's trained everyone from Jennifer Garner [6] to Kate Beckinsale [7], recommends the donkey kick [8] to help isolate glute muscles without "bulking up" the rest of the leg. Even better, this move, done on all fours, is great for beginners. In between sets of donkey kicks, add a round of fire hydrant side kicks [9] to the mix to give your butt even more of a lift.


Source URL
http://www.fitsugar.com/fitness/Exercises-Better-Butt-35199419