[By Terry Anderson]
The following exercises will start adding sexy shape to your butt in the fastest and most efficient way possible.
1. Dumbbell Squats
- Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs (A).
- Squat down as if you were going to sit in a chair, keeping your weight over your heels (B).
- Squeeze your glutes as you return to the start position.
- Do 15-20 reps.
- As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.
- Over time, increase reps and dumbbell weight to amp them up.
2. Squat with Kick-Back
- Stand with feet shoulder-width apart and arms at your sides
- Squat down until your thighs are nearly parallel to the floor
- Then stand, straighten your right leg, and kick your right foot behind you.
- At the same time, extend both arms overhead. Your body should be in a straight line from your hands to your right foot.
- Return to the starting position and repeat with your left leg to complete the rep. Do 12-15 reps
3. Explosive Lunges
- Stand with your feet together and your hands by your hips
- Then lunge forward with your right leg (A)
- Jump up, switch legs in midair, and land with your left leg in a forward lunge (B)
- Continue these explosive lunges, alternating sides, for as many reps as you can in one minute.
4. Hip-Lift Progression
- Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
- Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
- Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
- To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
- Keeping your hips up, place your foot back on the floor and then lower your hips.
- Repeat this exercise for 60 seconds; switch sides and do the move for another 60 seconds.
- Use an exercise bench or box. Depending on your leg strength, this bench should be from 6- to 16-inches high. You can keep your arms by your sides, or hold some weights.
- Stand in front of the bench and place your right foot on it. Straighten your right leg, transferring your weight onto it to step onto the bench. Don’t lock the leg. Your left leg should end up behind your right slightly.
- Hold this position for a few seconds.
- Bend your right leg. Bring the left leg down just enough so that you tap the floor with your toes, and then extend the right leg again.
- Repeat for 10 to 15 reps. Switch legs and repeat the sequence.