It’s time to perk up that booty – not just due to the fact that nobody ever wrote a song about a flat backside, but likewise due to the fact that powered-up glutes indicate better runs and security against knee and back discomfort.
The issue: Shaping this location is no easy feat. Thankfully, we have relocation from Courtney Paul, CPX developer and star of Bravo’s Exercise New york city, that are “sure to have your caboose tight and curves exceptional,” he says. Do 3 sets of 60-second periods per side for each exercise and you’ll begin to observe a more powerful, tighter seat in practically 3 weeks.
Squat to double pulse lunge
The benefit: This move raises your booty.
Ways to do it: Start with feet shoulder-width apart; lower hips until parallel to the floor (A). Press up through heels. As you return to standing, step left foot back, coming down into a lunge (B); hold for 2 seconds, then pulse twice. Go back to begin.
To make it hard: Hold 10- to 15-pound weights.
Cross lunge to squat
The benefit: This relocation tightens your lower glutes.
Ways to do it: Start by standing, then cross best leg behind left; lower into a curtsy on ball of left foot (A). Rise through left heel to stand; drop into a squat (B). Return to begin.
Making it tough: Add 10- to 15-pound weights or do a jump squat rather of a regular squat.
The benefit: Complete your bottom.
The best ways to do it: Lie faceup; put feet shoulder-width apart on a bench and hands on hips (A). Push through heels, driving pelvis up (B). Hold at the leading and capture glutes for 2 seconds. Lower down through a 5- to 10-second count, stopping about an inch above the floor.
To make it hard: Location a 10- to 15-pound weight on hips.