The name of the exercise may sound macabre, but deadlifts will help you get a perky backside. Often done with feet hip width apart, bringing your feet together on this exercise targets a different part of the muscle. And, as the name suggests, the glute max is a big muscle, and you want to work the entire muscle. I suggest changing up your foot placement at your next workout so you can feel the difference for yourself.
Learn the details of the deadlift when you read more
The following workout was created by Olympic athlete and mom Kerri Walsh, two-time gold medalist in beach volleyball, along with her trainer Kerry Wachtfogel. She's sharing her fave booty toning moves.
Be sure to catch up and read all of Kerri’s great posts on FitSugar!
I try to make the most of my time, so I squeeze a few minutes of exercise in here and there whenever I think of it. I do push-ups on the counter before I brush my teeth, and while I'm brushing them, I do squats. It's amazing how doing two minutes straight of different variations of squats has really strengthened my quads and booty. I do regular squats with my feet together, squats with my feet hip-distance apart, and squats with my legs wide. I also do one-legged squats holding my knee up, squat lunges, and throw in some balancing side leg-lift squats as well. The next time you brush your teeth, blow-dry your hair, or are chatting on the phone, use those few minutes wisely and get squatting!
Looking for a new move to add to your strength training routine? This one will tone your shoulders (just in time for tank top season), and also work your quads, hamstrings, glutes, and calves and just in time for short and skirt season.
Grab a dumbbell and read more
Here's a fun and easy way to work your abs and booty anywhere. All you need is a hand towel if you're on a wood or linoleum floor, or a plastic bag if you're on carpet.
To learn how to do this move, read more
Chances are, if you have time to sneak in a workout over the holidays, you'll have a small window of time in which to do it. So save time by going big — big muscles, that is.
One way to make the most of quick holiday workouts is by focusing on the big muscle groups, including your chest, back, glutes, and quads. The bigger the muscle, the more muscle fibers activated, which means you're burning more calories and boosting your metabolism.
Try doing squats, such as these dumbbell squats (above), which work the quads, hamstrings, glutes, and lower back. Other big muscle moves include chest presses, lunges, back exercises, and planks. Do you focus on large muscle groups for short workouts?
It's time to get off your tush and work it. These walking wide squats will tone your backside, but will also strengthen your quads just in time for ski season.
For details on how to do this move, and tips on making it more difficult, read more
If you want to tone your backside and get your heart rate up while doing it, try step ups. The name pretty much says it all; this move works your legs and glutes while making your heart pump like you're walking up a flight of stairs as you step onto a bench at least a foot off the ground. Here are three levels of this basic yet effective exercise for you to work your way through.
If you're ready for a more challenging step up, read more
Squats are essential in your strength-training tool belt if you want to tone your booty and thighs. Here's a variation that will also challenge your sense of balance and strengthen your core.
This is a four-part exercise. To see all the moves and learn the details on doing this exercise keep reading.
Tabletop may look easy (shown in the photo on the left), but once you hold it for a while, you'll feel your thighs, booty, and triceps burning. It's also a great exercise that will open your shoulders and chest. Here's a variation that will strengthen your core and increase flexibility in your lower back and hamstrings.
